This Is the FAST system used at our Gym.. Functional Athletic Strength Training. Aimed at building better more atheltic bodies whilst keeping structured performance targets and varied conditioning to keep the body being challenged
i highly suggest starting a couple of weeks back and building forward.Features
8 Min AMRAP 500m Row 20 Lunges 20 Squat Calf raises 20 Good mornings
8 x 3
20min Cap Deadlift Sets of 5 After Each Set Run 400m. Add weight Each Set. Rest As needed
2:00 Cardio Choice Into 3 rounds:- 10 Scap Pull Ups/ Bent Scap rows 10 Bunny Hops 10 Push ups 10 Band Pull Aparts
1 x 3
4 Rounds DB Floor Press 8-12 Reps 500m Row
50-40-30-20 and 10 rep rounds; for time Double-unders Sit-ups
Gymnastics Prep/ Warm Up
2 rounds 20 x Step ups 10 x Up Downs 10 x Groiners with rotation 10 x plyo Lunges 10 x Sit Ups 5 x Burpee Box Jump 20 x shoulder circles getting wider each time 10 x V Ups
5 x 3
5 x MAX
20 min AMRAP: 10 Push Ups 10 Kettlebell Swings 24/16 10 Box Jumps 24/20"
4min Time Cap AMRAP V Sit Ups
Perform a 2k Row.
Sumo Deadlift High Pull
Metcon (Weight) Clean and Jerk Cardio Complex: Every 2min. x 8 Rounds: 10/7 Calorie Assault Bike 2 Power Clean and Jerks *Climbing in weight to the heaviest #'s you can hit
Easy Warm Up
2 Rounds 15 Good Morning 10 Barbell Squat Jumps 5 OH Squat 10 Cal Row.
5 x 3
5 x 3
Pull the Pin
3 x 4min AMRAP 15 Hang Clean (45/30kg) 15 Burpees 15 Wall Ball Rest 1min Between Rounds
Wonder Warm Up
150 Double Unders 100 Push ups 80 DB Toe Touches 60 DB Up Downs 40 DB Goblet Squats 20 Inch Worms
You Go I Go
AMRAP (with a Partner) in 12 minutes 7 Burpees 6/4 calorie Assault Airbike 3 Right-Arm Dumbbell Hang Clean-and-Jerks (22.5/15 kg) 3 Left-Arm Dumbbell Hang Clean-and-Jerks (22.5/15 kg) Switch after every completed round.
For Time In teams of 2 100 Cal Row/ Ski Erg 100 DB Thrusters 12.5/8kg 100 Sit Ups
Head Coach at Be Strong Training. We take people from average to extreme versions of themselves. Stronger, Fitter, more mobile and just overall more badass!
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