EHP QuickFit
Engineering High Performance
General Fitness, Personal Training, Functional FitnessEHP QUICKFIT is our daily, movement based fitness program for those who want to workout and get out! QUICKFIT is a minimal equipment, no-gym-necessary program that is designed to be completed in less than 30 minutes.
Each day has a thorough prep and warm-up, followed by a main workout of mostly bodyweight and dumbbell movements, and finishes off with either some accessories, cool down, or both.
No gym membership, no barbells, no high skill barrier for entry, no huge time commitment.
EHP QUICKFIT is elite programming for those who want to sweat and move. Anytime. Anywhere.
Join the EHP QUICKFIT Team today!
Pre - Mobility - 6min
A
1:30min Face down scorpion w/ goal post arms (1:30L/1:30R) 1min Pigeon (1minL/1minR) 1min Bottom of squat hold
Warm Up - 6/8min
B
3 Rounds 5 Push Ups 10 Tuck Jumps 15 Air Squats
Metcon - 5/8min
C
10-9-8-7-6-5-4-3-2-1 Hand Release Push Ups Max Height Jump Squats
Midline - 3/5min
D
100 - 200 Abmat Sit Ups
Post - Mobility - 3min
E
Cobra - 1min Puppy Dog - 2min
Warm Up - 5/7min
A
60 Single Unders 20 Reverse Lunges (10L/10R) 10 Pike Push Ups 20 Reverse Lunges 60 Single Unders
Metcon - 10/15min
B
5 Rounds 10 DB Snatch 20 DB Reverse Goblet Lunges (10L/10R) 30 Double Unders (scale to 45 singles or line hops)
Accessory - 6min
C
3 Sets 100ft Single Arm DB Overhead Carry (100L/100R)
Post - Mobility
D
Static stretching of choice (Shoulders: thread the needle, scorpion, single arm puppy dog, Lower Body: pigeon, straddle, down dog w/ calf peddle)
Warm Up - 5min
A
3 Rounds 5 DB Shoulder Press (5L/5R) - lighter than workout - build over 3 rounds 10 Air Squats 5 Jumping Lunges (5L/5R)
Metcon - 7min
B
2 Rounds AMRAP 3 10 Burpees Max Alt. DB Hang Clean and Jerk - 1min rest -
Accessory - 9/11min
C
3 Rounds (low intensity, continuous movement) 20 Single DB Romanian Deadlifts (set must be unbroken) 10 Single Leg Step Downs (10L/10R) 1min Plank
Cooldown
D
10min Jog
Warm Up - 8min
A
AMRAP 8 5 Box Step Ups (5L/5R) 5 Single Arm DB Shoulder Press (5L/5R) :30 Hollow Hold
Metcon - 15/20min
B
25-15-5 Double DB Box Step Ups Pike Push Ups (Scale to Seated Double DB Shoulder Press) V Ups
Accessory
C
Accumulate in as Few Sets as Possible - list in order of priority 100 Banded Pull Aparts 100 Banded Face Pulls 100 Banded Lat Pull Downs 100 Banded Tricep Extensions
When you join a team you’re getting more than programming, you’re joining an online community.
EHP QuickFit
EHP QuickFit
EHP QuickFit
