gym4ever
Functional Training12 weeks to become a complete athlete.
The full version of the Gym4ever cross training program. Twelve weeks of constantly varied functional movements at high intensity, combining gymnastics (G), metabolic conditioning (M) and weightlifting (W) for lasting, all-round fitness.
What you'll build:
✓ Cardio capacity, stamina and endurance
✓ Strength and power
✓ Agility, coordination and bodyweight control
✓ New skills and technical movements every week
✓ Work across all 3 energy systems
5 sessions per week, for all levels. Finished the 8-week version, or ready to commit? This is your next step.
Coached by Dave Oliver – 10+ years of coaching experience.
Commit to 12 weeks. See who you become.
Focus: Functional Fitness, General Fitness
5 sessions per week
Must use App app to view and log training
Program Training
WARMUP
A
Run 400m
MOBILITY
B
Banded kneeling lat stretch
SKILL / STRENGTH
C
Barbell upright rows 5 x 8 reps (build up in weight if capable)
WOD
D
EMOM 10 mins 5 KB swings (53# / 35#) 5 Goblet squats
COOLDOWN
E
Floor lat stretch
WARMUP
A
Bike 20 cals
MOBILITY
B
Roll out quads with Foam roller
SKILL / STRENGTH
C
Dumbbell lunges 5 x 5 reps (build up in weight if capable)
WOD
D
7 min AMRAP 8 Wall balls (20# / 14#) 12 Overhead plate lunges (95 / 65)
COOLDOWN
E
Couch stretch
WARMUP
A
Row 20 cals
MOBILITY
B
Standing hamstring Stretch
SKILL / STRENGTH
C
Deadlift 5 x 5 reps (build up in weight if capable)
WOD
D
5 Rounds for time 5 Deadlifts (135# / 95#) 10 Burpees 15 Box jumps (24" / 20")
COOLDOWN
E
Hurdle stretch
WARMUP
A
Ski 20 cals 50 single skips
MOBILITY
B
20 shoulder dislocates Barbell front Rack stretch
SKILL / STRENGTH
C
Front Squat 5 x 5 reps (build up in weight if capable)
WOD
D
5 Rounds 5 Front Squats (110# / 75#) 200m sprint Rest 1 min
COOLDOWN
E
Couch stretch
WARMUP
A
Run 200m Row 200m
MOBILITY
B
Banded overhead Lat stretch
SKILL / STRENGTH
C
Strict pull ups 5 x 5 reps (scale with bands if necessary)
WOD
D
3 Rounds Max effort kipping Pull ups Rest 1 min
COOLDOWN
E
Wall lat stretch
Dave Oliver
David is an experienced personal trainer with several years of experience in the fitness industry, specifically at the Gym4you.
