This program is designed to make you stronger and more resilient! At FBSC, we care a lot about our clients and we want them to feel ready and able for anything life throws at them - by lifting heavy and building that engine!
If you want to feel, look and move better, this is the right program for you!
3x 5 Dumbbell Pullovers 5 bulgarian split squats / side 20m Single arm farmers walk* *Kettlebell should not touch the body
Power Clean + Push Press
5 x 5
Tempo Back Squat
4 Rounds @90% effort 25 Russian Kettlebell Swings 32/24kg 300m Row 2:00 Rest L2+L3: As prescribed L1: RKB 24/16kg @90% effort. Earn your Rest
3x 10 single leg hip thrusts / side 10 Pallof Press 5 Glute ham raise eccentrics
Neutral Grip DB Bench Press
Hanging Knee Raise
10 Hand Release Pushups 10 Dual KB Deadlifts 28/20kg 15/12 Calories Echo Bike* 40 Double Unders L2+L3: As prescribed L1: Incline pushup on bench + KBDL 24/16kg + 60 Single Unders *Use machine available
2x 30s bi-phasic lat stretch / side 10 elbow rotations 5 Behind the neck strict press 5x 3 Segment Clean Pulls - build to 90% 1RM Clean
High Hang Clean
Front Foot Elevated Split Squat
3 AMRAPs x 2' @ 90% 8 Front Squats 40/25kg 8 Burpees over the bar Max meter Row in remaining Time Rest 3:00 after every round Go hard. Finish Front Squats & Burpees AFAP, then row for maxium meters
3x 10 Band face pulls 10 steps x-band walk / side 30s couch stretch / side
Close Grip Bench Press
Single Leg Kettlebell Deadlift
AMRAP 10' x 2
10' AMRAP @ moderate pace 10/7 cal Row 10 Box Jump Step Down 40m Farmers Walk 4:00 Rest 10' AMRAP @ moderate pace 10/7 Cal Airbike 10 Medecine Ball Step Ups 40m Sled Push
Bent Hollow Hold
2x 15 floor YTWs (5/5/5) 10 Warrior squats (5/5) 5 frog rockbacks 3x 3 Hang Muscle Snatch + 3 Overhead Squats (heel elevated if needed)
Half Kneeling Single Arm Press
Single Arm DB Row
EMOM x 4 Rounds (20' Total)
1) 3-5 Bar Muscle Ups 2) 10/7 Calories Row 3) 7-10 Toes to Bar 4) 30 Double Unders 5) 60s Rest L1: 1) 5 Strict Dips + 5 Pushups 3) 10-15 Knee to Chest 4) 50 Single Unders
5 Sets: 30s @ 90% tough effort 2:30 @ easy pace
Mark is an Eleiko Strength Coach, Pain Free Performance Specialist and Precision Nutrition Coach. His goal is to make humans stronger, fitter and more resilient for life & their sport.
FBSC coaches athletes in Crossfit, Powerlifting, General Fitness and for Pain Free Performance. The valuable experiences we made reflects in our programming and coaching methods. Needless to say, you're in good hands!Start My 7-Day Free Trial
Nutritionist & long term FBSC clientVerified Athlete
"FBSC is well-rounded and the perfect option for the everyday athlete who wants to feel fit, strong and confident."
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