Fusion Sports and Performance
Functional Fitness, General Fitness, Strength & ConditioningThe Fusion Fitness and Strength program has all your bases covered.
The program is designed for those that want the most out of their training time with expert programming and coaching.
This program has an option for you regardless of where you are in your training life
On this program you get access to 4 different programs all the way from beginner through to advanced.
The programs included are:
Health - an overall strength and conditioning program using basic compound movements the help beginners reach and optimal level of health and fitness
Fitness - A strength and conditioning program designed for the intermediate athlete, this is the next step after the health program.
Regardless of your starting point not only do we have you covered but within the one program you have unlimited progression to be able to keep pushing and keep getting better!
Features5 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Back Squat
5 x 5
B2
KB Halo
5 x 12
Metcon
C
12 Min AMRAP 20 KB Swings 10 Ring Rows 10 Push Ups 30 Flutter Kicks
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Back Squat
5 x 3
B2
KB Halo
5 x 12
Metcon
C
12 Min AMRAP 10 DB Push Press 10 Box Pull Ups 20 Weighted Lunges
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Back Squat
3 x 3
B2
KB Halo
3 x 12
Metcon
C
12 Min AMRAP 5 Power Cleans 5 Front Squats 5 Push Press 10 Kipping Pull Ups
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
Lower Strength
B
7 Rounds 10 Cossack Squats 10 Lateral Jumps w/soft Landing 10 Squats w/3 sec pause 10 Double Leg Glute Bridges w/2 sec pause at top
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Floor Press
5 x 6
B2
Bent Over Row
5 x 8
Metcon
C
4 Rounds 200m Run 20 Bodyweight Lunges
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Floor Press
5 x 6
B2
Bent Over Row
5 x 8
Metcon
C
3 Rounds 400m Run 15 Front Rack KB Squats
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Power Snatch
5 x 1
B2
Hang Power Snatch
5 x 1
Metcon
C
3 Rounds 400m Run 15 Overhead Squats
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
Upper Strength
B
6 Rounds 10 Push Ups 3 sec pause at bottom 20 Towel Rows or 10 Ring Rows 3 sec pause at top 10 Pillar to Plank no hand movement
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Push Press
5 x 5
B2
Standing Teapots
5 x 10
Metcon
C
15 Min AMRAP 200m Run 10 DB Front Squats 10 DB Push Press
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Push Press
5 x 5
B2
Standing Teapots
5 x 10
Metcon
C
15 Min AMRAP 200m Run 10 Hanging Knee Raises 10 DB Thrusters
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Push Jerk
3 x 3
B2
Standing Teapots
3 x 15
Circuit
C
15 Min AMRAP 200m Run 10 Toes to Bar 10 Thrusters.
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
Midline Strength
B
7 Rounds 10 Hollow Rocks for Quality 60 second 4 way deadbug 6 bodyweight Jefferson Curls or w/weight f accessible
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B
Deadlift
5 x 5
Metcon
C
EMOTM 12 Mins 6 Ball Slams 10-20 Skips
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B
Deadlift
5 x 5
Metcon
C
EMOTM 12 Mins 6 Ball Slams 20-30 Skips
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Power Clean
5 x 1
B2
Front Squat
5 x 1
Metcon
C
EMOTM 12 Mins 3 Power Cleans 20 Double Unders
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
Conditioning 1
B
8 Rounds 5x20m Shuttle 20m Bear Crawl Rest 90 seconds between efforts
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Front Foot Elevated Split Squat
5 x 20
B2
Jefferson Curls
5 x 6
Metcon
C
6 Rounds 10 Sprawls 10 One Arm DB Push Press LT 10 One Arm DB Push Press RT 10 Ring Rows
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Front Foot Elevated Split Squat
5 x 20
B2
Jefferson Curls
5 x 6
Metcon
C
6 Rounds 10 Burpees 20 Alt Hang Db Snatch 10 Box Pull Ups
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
B1
Front Foot Elevated Split Squat
5 x 20
B2
Jefferson Curls
5 x 6
Metcon
C
6 Rounds 10 Burpees 20 DB Snatch 10 Kipping Pull Ups
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
Conditioning 2
B
20-18-16-14-12-10-8-6-4-2 Squats Lateral Kick Throughs Sprawls
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
Metcon
B
200m Run 20 KB Swings 20 DB Thrusters 20 Burpees Rest 3 Mins 400m Run 30 Burpees 30 DB Thrusters 30 Burpees Rest 3 Mins 200m Run 20 KB Swings 20 DB Thrusters 20 Burpees
Conditioning
A
Weekly warm up wb 24052021
Leg Swings Dislocates Good Mornings Spiderman Inch Worms Deadhangs
Metcon
B
200m Run 20 Power Cleans 20 Thrusters 20 Burpees Rest 3 Mins 400m Run 30 Power Cleans 30 Thrusters 30 Burpees Rest 3 Mins 200m Run 20 Power Cleans 20 Thrusters 20 Burpees
Noah
Upgraded my training
Verified Athlete"I was always impressed with Matts knowledge, expertise and attention to detail. When looking to upgrade my training and get some specialised weightlifting coaching I knew Matt would be able to deliver. And since I’ve improved my technique and skills tenfold in a few short months!"
Julie
Mum of 3
Verified Athlete"Awesome coaches, awesome members and the best atmosphere to work out in! 🌟🌟🌟🌟🌟 highly recommend"
Each session is tailored!
Verified Athlete"I joined the Fusion team about 3 months ago and I have enjoyed every single workout! Each session is tailored to suit any fitness level and/or injury, so no excuses 💪 As a mum with young kids, I found the sessions worked perfectly, allowing me to make sure I train at least 3 days a week 🙌"
When you join a team you’re getting more than programming, you’re joining an online community.
Fusion Fitness and Strength
Fusion Fitness and Strength
Fusion Fitness and Strength
