Functional Physiques
Be Strong Training
Mixing CrossFit, Powerlifting and Bodybuilding into a unique program that builds strength and performance, whilst also optimising body composition.
Prep
A
Warm Up
2 Rounds 10 Up Downs 10 Frog Jumps 20 Mountain climbers
B1
Shoulder Press
5 x 8
B2
Ring Rows
5 x 10
C1
Goblet Squat
4 x 8
C2
Deadlift
4 x 12
C3
Sit-up
4 x 20
MetCon
D
8min AMRAP 20 Air Squats 10 KB Swing 5 Burpees
Prep
A
Warm Up
2 Rounds 10 Air Squats 10 Glute Bridge 20 Penguin hops 20 high Knees
B
Back Squat
5, 5, MAX @ 60, 70, 80 %
C1
DB Floor Press
4 x 10
C2
Barbell Bicep Curl
4 x 10
C3
Tricep Supermans
4 x 10
Juarez Valley
D
20-11 Air Squats 1-10 Push Ups Walk to the other side of box between movements
Warm Up
A
3 rounds 10 Air Squats 20 Shoulder Taps 10 Lunges 20 Mountain Climbers
Circuit
B
(0-5min.) Accumulate a 3min. Plank *Keep an eye on the clock or have your own stopwatch going and pause it when you fail or take a break (5-10min.) 90 Russian KB Swings (32/24kg.) (10-15min.) 800m Run (15-20min.) 70 Single DB Box Step Ups (20" for everyone. 20kg/12.5kg) (20-25min.) 60 Cal Row Same thing with 3min. time windows... (25-28min.) Accumulate a 2min. Plank (28-31min.) 60 Russian KB Swings (32/24.) (31-34min.) 400m Run (34-37min.) 40 Single DB Box Step Ups (37-40min) 40 Cal Row
Prep
A
Warm Up
2 Rounds 10 Swings/ KB deadlift 10 Up Downs 10 Groiners
B
Deadlift
5 x 5 @ 8
C1
Standing DB Press
4 x 8
C2
Band Pull-Apart
4 x 15
Metcon
D
ALT EMOM x 4 1) MAX Air Squats 2) 15/12cal Row 3) MAX Push Ups
Prep
A
Warm Up
2 Rounds 10 Push Ups 10 Ring Rows 10 Band pullaparts 10 Bench dips
B
Bench Press
5, 5, MAX @ 60, 70, 80 %
C1
DB Front Raise
3 x 8
C2
Bent Over DB Row
3 x 12
D
Barbell Lunge
4 x 10
8min AMRAP
E
6 Deadlift 6 Burpee Over Bar 6 Sit Ups
Patrick
Body Transformation
Verified Athlete"That was the best 12 weeks of training i've ever done. I'm Stronger, fitter and fighting better now than i ever have"
Agela Turner
6 Week Body + Performance Transformation
Verified Athlete"Great Coaching and support and i couldn't believe the results i achieved in only 6 weeks. I can't wait to see what else i can achieve next."
When you join a team you’re getting more than programming, you’re joining an online community.
Functional Physiques
Functional Physiques
Functional Physiques
