FitFusion

BulletProof CrossFit

Coach
Coach B

Fit Fusion is a comprehensive fitness program designed specifically for individuals in their 40s and beyond, prioritizing overall well-being, longevity, and injury prevention. Our holistic approach combines CrossFit Workouts, BulletProofing/Strength Training/Hypertrophy sessions, and Active Recovery and Mobility days to ensure optimal progress and recovery. Suitable for all fitness levels, Fit Fusion offers guided coaching and a supportive community to help you achieve your fitness goals and unlock your full potential. Sign up today to embrace a healthier, more vibrant lifestyle. Your best self awaits at Fit Fusion.

BONUS: Get access to all of our tracks (current and future) for same subscription price.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbell // Pull-up bar // Resistance bands // Kettlebells // Plyo box, Rings (typical garage gym setup)
Recommended
Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Prep

A

Warm Up - FF1A

400-m run (sub 500-m SkiErg, row or bike to accommodate running limitation) Should be no more than 3 minutes. 1 round: 10 jumping jacks 10 alternating spiderman + reaches 10 push-ups to downward dog 10 burpees (slow) 10 Samson walking lunges 10 reverse lunges 10 jumping jacks 10 alternating scorpion stretches 10 air squats 10 burpees (fast)

B

Front Squat

C

Strict Press

MetCon

D

For Time: (Time Cap: 15 minutes) 400m Run 30 Wall Balls (20/14 lbs) 20 Kettlebell Swings (24/16 kg) 10 Hand Release Push-ups Scaling Options: Choose the appropriate level based on your fitness and abilities: RX Mode: Wall Balls: 20/14 lbs Kettlebell Swings: 24/16 kg Hand Release Push-ups Fit Mode: Wall Balls: 14/10 lbs Kettlebell Swings: 16/12 kg Hand Release Push-ups (from knees if needed) Health Mode: Wall Balls: (Lighter weight as per your comfort level) Kettlebell Swings: (Lighter weight as per your comfort level) Hand Release Push-ups (from knees or elevated surface if needed) This MetCon incorporates a combination of cardio, strength, and bodyweight movements. Adjust the weights and intensities according to your fitness level and capabilities. Remember to maintain proper form and focus on quality movement throughout the workout.

Mobility/Cool Down

E

Mobility Cool Down - 1

1:00 Each MoveMent Downward Dog: focusing on stretching the hamstrings and calves. Pigeon Pose (R/L): focusing on stretching the hip flexors and glutes. Seated forward fold: focusing on stretching the hamstrings and lower back. You may use a band or towel to help. Child's pose: focusing on stretching the back and hips. Deep Nasal Breathing: focusing on slowing down the breath and calming the mind. Remember to always listen to your body and adjust the stretches as needed.

Monday
Week 1 Day 2

Prep

A

Warm Up - FF1B

2 minutes Run/Bike/Row or any machine 3 Rounds: 5 Sumo Inchworms 10 Walking Lunges 10 Cossack Squat (may use assistance) 10 PVC PassThrough 10 Leg Swings (R/L)

B

Split Stance Deadlift

C

Dumbbell Incline Bench Press

D

Seated Cable Row

E1

DB Reverse Fly

E2

Dumbbell Standing Strict Press

F1

Hammer Curl

F2

Narrow Grip Tricep Push Ups

Recovery

G

Mobility Cool Down - 2

1-3 Rounds depending on time: 1:00 Each MoveMent Couch Stretch (R/L) Standing Forward Bend Scorpion (R/L) Tricep Stretch (R/L) (Rack Stretch) Seated Straddle

Tuesday
Week 1 Day 3

Recovery

A

BulletProof Recovery Day (Active/Mobility)

1. Zone 2 Work: *Duration: 30-60 minutes *Activity options: Rucking, Walking, Biking, Rowing, Jogging, etc. *Aim to maintain a moderate intensity in Zone 2 throughout the session. 2. Stretch Routine and Squat Test: Total duration: 30 minutes (including transition time) Perform the following stretches for 2 minutes each (right and left sides): a. Couch Stretch b. Pigeon Pose c. Scorpion Stretch d. Legs Up Wall Stretch (forward fold with legs together) e. Legs Up Wall Stretch (straddle with legs open) 3. 10-Minute Squat Find a comfortable spot, such as the beach, or quiet place and spend 10 minutes in a squat position. This is your time to relax your body and mind. This position helps promote mobility and flexibility, contributing to your overall resilience. 4. Squat Test - Interpreting Your Body During: Use this time to observe and understand your body's response during the squat position. Pay attention to any discomfort, limitations, or areas that require improvement. This self-assessment can provide valuable insights for your ongoing fitness journey. Remember to approach the session with a meditative mindset, focusing on nasal breathing and calming the mind. Take it as an opportunity to connect with your body, embrace the process, and appreciate your commitment to becoming BulletProof.

Wednesday
Week 1 Day 4

Prep

A

Warm Up - FF1D

AMRAP for Quality in 10 minutes: 10 reps each of the following movements: PVC PassThrough Lateral Leg Swings (right and left) Russian Baby Maker Walking Lunges (right and left) Cat Cow Stretch Scapular Push-ups to Down Dog

B

Push Press - BPCF

MetCon

C

MetCon: For time (15:00 Time CAP) RX Mode: 800m run 21-15-9 reps of: Push press at (95/65) Box jumps (24/20) 800m run Fit Mode: 800m run 21-15-9 reps of: Push press at (65/45) Box jumps (24/20) 800m run Health Mode: 400m run 21-15-9 reps of: Push press at a weight challenging for you Box jumps (or) Step Ups (recommended: 20 inches for both) 400 run Please adjust the weights, heights, and intensities according to your fitness level and capabilities.

Recovery

D

Mobility Cool Down - 3

Cool Down: Downward Dog - 1 minute Pigeon Pose - 2 minutes each side Thread the Needle - 1 minute each side Seated Forward Fold - 2 minutes

Thursday
Week 1 Day 5

Warm Up - FF1E

A

3-5 minutes of foam rolling: Quads, Hamstrings, Glutes, and Back 3 Rounds: 10 Leg Swings (Forward/Backward & Side to Side) (R/L) 5 Sumo Inchworms 10 Pushups 15 Banded Pull Aparts 30 Jump Ropes/Jumping Jacks/Line hops

B

Front Rack Barbell Step Up -BPCF

C

Dumbbell Decline Bench Press -BPCF

D

Dumbbell Pull Over - BPCF

E1

Push-Up

E2

Pull-Up

F1

Barbell Bicep Curl

F2

Dip

Recovery

G

Mobility Cool Down - 4

Couch Stretch: 1:00 (R/L) Half Kneeling Hamstring Stretch: 1:00 (R/L) Seated Forward Fold: 1:00 Cobra Stretch: 1:00 Child's Pose: 1:00 Pigeon Pose: 1:00 (R/L) Thread the Needle: 1:00 (R/L) Triceps Stretch: 1:00 (R/L) You may reduce the time to 30 seconds each if time is limited. Remember to adjust the weights and intensity based on your fitness level and capabilities.

Friday
Week 1 Day 6

Prep

A

Warm Up - FF1F

3 Rounds: 200 Meter Run 10 Air Squats 10 Sit-ups Ring Rows 5 Burpees Perform 3 rounds of this warm-up before starting the main workout. It will help prepare your body for the movements and increase your heart rate to get ready for the workout ahead. Remember to listen to your body, pace yourself, and modify any movements as needed to suit your fitness level and capabilities. Enjoy your Saturday CrossFit session!

MetCon

B

RX Option: For time: 1 Mile Run 50 Goblet Squats (53/35) 40 Toe To Bar 30 Box Jumps (24/20) 20 Burpee Over Dumbbell 10 Pull-ups 1 Mile Run Fit Option: For time: 800m Run 50 Air Squats 40 Sit-ups 30 Box Jumps (24/20) or Step Up 20 Burpees 10 Pull-ups 800m Run Health Option: For time: 400m Run 50 Alternating Reverse Lunges 40 Sit-ups 30 Box Jumps (24/20) or Step Up 20 Burpees 10 Ring Rows 400m Run Remember to choose the option that best suits your fitness level and adjust the movements and weights as needed.

Recovery

C

Mobility Cool Down - 4

Couch Stretch: 1:00 (R/L) Half Kneeling Hamstring Stretch: 1:00 (R/L) Seated Forward Fold: 1:00 Cobra Stretch: 1:00 Child's Pose: 1:00 Pigeon Pose: 1:00 (R/L) Thread the Needle: 1:00 (R/L) Triceps Stretch: 1:00 (R/L) You may reduce the time to 30 seconds each if time is limited. Remember to adjust the weights and intensity based on your fitness level and capabilities.

Saturday
Week 1 Day 7

Recovery

A

BulletProof Recovery Day (Active/Mobility)

1. Zone 2 Work: *Duration: 30-60 minutes *Activity options: Rucking, Walking, Biking, Rowing, Jogging, etc. *Aim to maintain a moderate intensity in Zone 2 throughout the session. 2. Stretch Routine and Squat Test: Total duration: 30 minutes (including transition time) Perform the following stretches for 2 minutes each (right and left sides): a. Couch Stretch b. Pigeon Pose c. Scorpion Stretch d. Legs Up Wall Stretch (forward fold with legs together) e. Legs Up Wall Stretch (straddle with legs open) 3. 10-Minute Squat Find a comfortable spot, such as the beach, or quiet place and spend 10 minutes in a squat position. This is your time to relax your body and mind. This position helps promote mobility and flexibility, contributing to your overall resilience. 4. Squat Test - Interpreting Your Body During: Use this time to observe and understand your body's response during the squat position. Pay attention to any discomfort, limitations, or areas that require improvement. This self-assessment can provide valuable insights for your ongoing fitness journey. Remember to approach the session with a meditative mindset, focusing on nasal breathing and calming the mind. Take it as an opportunity to connect with your body, embrace the process, and appreciate your commitment to becoming BulletProof.

Coach
coach-avatar Coach B

Will holds a CrossFit Level 3 certification as well as personal training certification through United Trainers Association.

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