C1P

Functional Fitness
Coach
Cole Secrest

C1P Compete is designed to be a full competitor program that gets you in and out of the gym in 90 minutes. This program is designed for anyone who wants to perform at their highest level and is prepared to put in the work. This program is intended to be completed in a fully equipped gym, but scaling and substitutions are possible for every piece to any degree. This program doesn't leave anything out. It will include: warm up, weightlifting, strength work, gymnastics, endurance, and accessory work. Although the program is written out to a running 90 minute clock, feel free to complete each piece for the day at your own pace. Training week structure is as follows: 3 full training days, a single cardio piece on day 4, 2 more full training days on day 4 & 5, then 1 full rest day on day 7.

Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Full Crossfit style gym or home gym with adequate equipment. Substitutions can be made on any piece to suit your situation but would recommend having at least : barbell and plates // med ball // jump rope // plyo box // pair of dumbbells/kettlebells // a cardio machine // and a pull-up bar.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 2 Day 1

Warm Up

A

Minutes 0-8 2x :45 machine of choice 5/5 cossack squats 8/8 single DB push press 5/5 renegade rows 8/8 single DB single leg RDL

Prep

B

Snatch Primer

Minutes 9-13 With an emptry barbell: 5 snatch grip RDL 5 high hang muscle snatch 5 barbell good mornings 5 snatch grip behind the neck shoulder press 5 overhead squats 5 sotts press (press in snatch) rest 1:00 3 dip and jump 3 hang muscle snatch 3 tall snatch 3 drop snatch 3 tempo snatch deadlift 3 full snatch

C

Snatch Pull + Snatch

10 x 2

C2B Skill Capacity

D

Minutes 33-45 EMOMx 12 minutes 1) 15/12 cal echo bike 2) 7 chest to bar pull-ups Notes: intent of this to to work on C2B and build volume while the HR is elevated. bike should take 40-50 seconds to complete and the C2B should be a manageable unbroken set across all 6 rounds.

E

Russian Twist

4 x 20

EMOM x 18 minutes

F

Minutes 61-79 1) 60 double unders 2) 10 burpees to target 3) 10 overhead squats 115/95# Notes: dubs and burpees should take no more than 50 seconds and overhead squats should be a manageable unbroken set.

G

Single Leg RDL

4 x 8

Monday
Week 2 Day 2

Warm Up

A

Minutes 0-8 2x 1:00 machine of choice 12 burpee DB deadlifts 8/8 single DB shoulder press 10 DB goblet squats 10/10 DB external rotation

Prep

B

Clean & Jerk Primer

Minutes 9-13 With an emptry barbell: 5 RDL 5 high hang muscle clean 5 front squats 5 barbell good mornings 5 clean grip behind the neck shoulder press 5 thrusters rest 1:00 3 dip and jump 3 hang muscle clean 3 tall clean 3 tall jerk 3 tempo clean pulls 3 clean and jerk

C

1 Power Clean + 1 Power Jerk + 1 Clean + 1 Split Jerk

5 x 4

HSPU Skill Capacity

D

Minutes 37-49 EMOM x 12 minutes 1) 16/13 cal row 2) 4 strict HSPU + 10 kipping HSPU Notes: intent of this to to work on hspu and build volume while the HR is elevated. row should take 40-50 seconds to complete and the hspu should be a manageable unbroken set across all 6 rounds. change reps to where you're completing double the amount of kipping + 2 more reps this week than strict but keeping the whole set unbroken.

E

DB Bicep Curls

4 x 10

Intervals

F

Minutes 61-76 3:00 on / 1:00 off x 4 rounds 400m run max power cleans in time remaining round 1: 135/95# round 2: 155/105# round 3: 185/115# round 4: 205/135# Notes: goal is to have around a minute to complete as many power cleans as possible. These should be quick singles for every round.

G

DB Bench Press

4 x 15

Tuesday
Week 2 Day 3

Warm Up

A

Minutes 0-8 2x 1:00 machine of choice 8/8 bodyweight Bulgarian split squats 10 band shoulder pass throughs 15 pushups 10 barbell good mornings (empty bar)

B

Barbell Lunge

6, 5, 4, 3, 3

BMU Skill Capacity

C

Minutes 34-46 EMOM x 12 minutes 1) 13/11 cal ski 2) 6 bar muscle ups Notes: intent of this to to work on BMU and build volume while the HR is elevated. ski should take 40-50 seconds to complete and the BMU should be a manageable unbroken set across all 6 rounds. Should be the same number of BMU from last week but can adjust up or down so we can get the desired stimulus of a tough but doable set for all 6 rounds

D

Tricep Pushdown

4 x 10

Intervals

E

Minutes 60-75 2:00 on / 1:00 off x 5 rounds 20 GHD situps max wall walks in time remaining Notes: should have around a minute for the wall walks. try to aim for 5+ each round but stay consistent across rounds

F

DB Lateral Raise

4 x 10

Wednesday
Week 2 Day 4

A

Zone 2

1 x 55:00

Thursday
Week 2 Day 5

Warm Up

A

Minutes 0-8 2x :45 machine of choice 10 band shoulder pass throughs 5/5 cossack squats 15 scap pushups :30 overhead squat hold with PVC (elevate heels if needed)

Prep

B

Snatch Primer

Minutes 9-13 With an emptry barbell: 5 snatch grip RDL 5 high hang muscle snatch 5 barbell good mornings 5 snatch grip behind the neck shoulder press 5 overhead squats 5 sotts press (press in snatch) rest 1:00 3 dip and jump 3 hang muscle snatch 3 tall snatch 3 drop snatch 3 tempo snatch deadlift 3 full snatch

C

Snatch Complex #8

5 x 3

HSPU Skill Capacity

D

Minutes 37-49 EMOM x 12 minutes 1) 16/13 cal c2 bike 2) 35' Handstand walk Notes: intent of this to to work on HSW and build volume while the HR is elevated. bike should take 40-50 seconds to complete and the HSW should be a manageable unbroken distance across all 6 rounds. add 5 feet to the HSW from last week or keep it the same distance and work on efficiency and speed

E

Toes to Bar

4 x 10

EMOM x 18 minutes

F

Minutes 61-79 EMOM x 18 minutes 1) 18 thrusters 45/35# 2) 10 burpee box jump over 24/20" 3) 6 power snatch 135/95# Notes: thrusters should be an unbroken set throughout.if you can't use 2 barbells do 18 wall balls instead of the thrusters. BBJO should take no more than 50 seconds and power snatches should be a smooth unbroken set for all 6 rounds

G

Glute-Ham Raise

4 x 12

Friday
Week 2 Day 6

Warm Up

A

Minutes 0-8 2x :45 machine of choice 8/8 single arm bent over DB row 10 DB goblet squats 15 pushups 5/5 single DB thrusters

Prep

B

Clean & Jerk Primer

Minutes 9-13 With an emptry barbell: 5 RDL 5 high hang muscle clean 5 front squats 5 barbell good mornings 5 clean grip behind the neck shoulder press 5 thrusters rest 1:00 3 dip and jump 3 hang muscle clean 3 tall clean 3 tall jerk 3 tempo clean pulls 3 clean and jerk

C

1 Clean Pull + 1 Hang Clean + 1 Split jerk

5 x 3

RMU Skill Capacity

D

Minutes 37-49 EMOM x 12 minutes 1) 15/12 cal echo bike 2) 5 ring muscle ups Notes: intent of this to to work on rmu and build volume while the HR is elevated. bike should take 40-50 seconds to complete and the rmu should be a manageable unbroken set across all 6 rounds. If you used an echo bike instead of a c2 bike last week this will be the same workout but can adjust reps if needed. focus on an efficiency in the RMU.

E

Bench Dips

4 x 20

Intervals

F

Minutes 63-78 2:30 on / 2:30 off x 5 rounds 2 legless rope climbs 80 double unders Max squat snatch 135/95# in time remaining Notes: LLRC should be quick reps back to back, can do one legless and 1 regular to keep moving through the intervas. limiting factor for the squat snatches should be your lunges and not the weight. should have around 1 minute to do quick singles on the snatches. goal is 6+ per round

G

1-Arm DB Row

4 x 10

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

90 Minute Competitor
screenshot1
90 Minute Competitor
screenshot2
90 Minute Competitor
screenshot3
90 Minute Competitor