gym4ever
Functional TrainingStronger, faster, fitter. In 8 weeks.
Constantly varied functional movements done at high intensity. That's what makes cross training work, and it's the heart of this program. Every workout combines three modalities: gymnastics (G), metabolic conditioning (M) and weightlifting (W).
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 fitness levels. Whether you're cross-training curious or want to get better at it, this plan is for you.
Coached by Dave Oliver – 10+ years of coaching experience.
Your 8 weeks start today.
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
Roll out quads with Foam roller
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.
