Chop It Up Strength
General Fitness, Functional Fitness, Functional Training, Strength & Conditioning, Rugby, Football , OtherThe ultimate generalist program. This program includes some bodybuiling, EMOMS, METCONS, Powerlifting, Olympic Lifting, and Plyometrics. Think of Crossfit style programming designed intentionally
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
DB Snatch
3 x 4
A2
Jump Rope
3 x 1:30
B1
Pause Back Squat
3, 50
B2
Weighted Plank Hold
3 x 0:30
C
Inverted Row
@ 8:00
Power EMOM
D
20 Minute EMOM 1. Med Ball Slams x15 2. Row or Bike - x10cal Alternate exercises very minute, you should complete 10 round of each exercise
A1
Hang Clean
3 x 5
A2
Single Leg Calf Raise
3 x 10
B
Bench Press
3, 30
C
DB Chest Fly
3 x 15
D
DB Military Press
3 x 15
E
DB Tricep Extension
3 x 15
F
DB Pullover
3 x 15
A1
Triple Response Broad Jump
3 x 1
A2
Copenhagen Plank
3 x 00:30
B
Barbell Reverse Lunge
3 x 6
C1
Split Stance DB Chop
3 x 12
C2
DB Lateral Lunge
3 x 8
C3
Paloff Press
3 x 10
D
Airdyne
3 x 4:00
A1
SA DB Split Jerk
3 x 5
A2
Low Pogo Hops
3 x 20
B1
Weighted Pull Ups
3, 30
B2
Plyo Push-Up
3 x 8
C
Deficit Push-Up
@ 8:00
Dirty Dozen
D
Completes As many rounds as possible in 20min - KB Swing (70lb+) x12 - Push Ups x12 - Air Squats x12 - V-Ups x12
A1
Single Arm KB Clean
3 x 5
A2
Bent Knee Calf Raises
3 x 10
B
Hex Bar Deadlift
1, 10
C
DB Reverse Fly
3 x 15
D
Seated Cable Row
3 x 15
E
Spider Curls
3 x 15
F
Incline DB Curl
3 x 15
G
Rowing
1 x 10:00
