Riellzzz
Functional Fitness
Coach
Rielly McGIBBONY
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 42-week program
Sunday
Week 1 Day 1 - S1
A
400 m repeats
B
Run
1 x 4000
Sunday
Week 1 Day 1 - S2
A
Back Squat
3 x 10 @ 52.5, 62.5, 72.5 %
B
Lunges
3 x 20 @ 12.5, 22.5, 32.5 %
C
Split Jump
3 x 8
D
Calf Raise
3 x 12
Sunday
Week 1 Day 1 - S2 Finisher
A
Rowing
800, 600, 400, 200
Monday
Week 1 Day 2 - S1
A
PACK-MARCH
1 x 30:00 @ 44.09 kg
B
Run
1 x 4000
Monday
Week 1 Day 2 - S2
A
Bench Press
3 x 10 @ 52.5, 62.5, 72.5 %
B
Bodyweight Row
3 x 8
C
Dip
8 x 6
D
Pull-up
Tuesday
Week 1 Day 2 - S1
Circuit
A
3 x 10 Minute Rounds: Row + Airbike + Ski-Erg
Tuesday
Week 1 Day 3 - S2
A
Front Squat
3 x 10 @ 52.5, 62.5, 72.5 %
Tuesday
Week 1 Day 3 -S2 FINISHER
Circuit
A
4 Rounds: 20 x Wall-Ball @ 12kg 600m Ski-Erg or Row
Wednesday
REST DAY
Thursday
Week 1 Day 5 - S1
A
Run
1 x 20:00
B
Punching Bag
10 x 30
Thursday
Week 1 Day 5 - S2
A
Deadlift
3 x 12 @ 45, 55, 65 %
B
Overhead Press
3 x 12 @ 45, 55, 65 %
C
Sumo Deadlift
2 x 10 @ 47.5, 57.5 lb
D
KB Overhead Press
3 x 10 @ 50, 60, 70 %
Thursday
Week 1 Day 5 - S2 Finisher
Circuit
A
6 Rounds: 5 x Supermans 10 x Deck-Squats 15 x Sit-ups
Friday
Week 1 Day 6 - S1
A
PACK-MARCH
1 x 90:00 @ 44.09 kg
Friday
Week 1 Day 6 - S2
A
Swimming
Saturday
REST DAY
