Fitness Racer
RussellPerformanceTraining
Functional FitnessThe Fitness Racer program is here!
Improve your performance in overall strength & conditioning. This program is for the busy day to day people who struggle to find time to go training 5+ times a week.
This program is a 4 day split consisting of 2 x full body strength sessions & 2 x conditioning sessions, that involve running and machine based equipment.
Each session can be adapted to your abilities and lasts 30-60 minutes. Providing you with quality exercise selection within a comfortable time frame so you don't overtrain and burn out.
Prep
A
Full Body SQ Prep
2 Min Row into... 2 Min Row Tabata (20s @ mod, 10s @ rest) 2 rounds 10 Hip Mob 90/90 5/5 Thread the needle 30s Ankle Mob 2 sets 3 Squat broad jumps 10 Shoulder taps
B1
Front Box Squat
4 x 5
B2
Counter movement jump
4 x 5
C1
Semi Supinated Chin Ups
8, 8, MAX
C2
Incline DB Bench Press
8, 8, MAX
D1
Romanian Deadlift
3 x 6
D2
Single leg elevated calf raise
3 x 10
Conditioning
E
19.1 CrossFit Open Workout
Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 9kg ball to 10-ft. target Women throw 6kg ball to 9-ft target
A
Run
1 x 10000
B1
Calf Stretch
1 x 1:00
B2
Half kneeling hamstring stretch
1 x 1:00
Circuit
A
3 Min Row @ easy pace 1-2 rounds 10 Lunge + Rot 10 Scorpions 2 sets 10m Bear crawl 5 Trap bar rows 5 Trap bar jumps
B
CG Bench Press
4 x 6
C
Bent Over Row
6, 6, 6, MAX
D1
Trap Bar Deadlift
4 x 4
D2
Repeated broad jumps
4 x 3
E1
DB Front Rack Walking Lunge
3 x 12
E2
Backward Sled Drag
3 x 30
E3
Push-Up
3 x 15
E4
Gorilla row
3 x 16
F1
Farmers carry
3 x 50
F2
Side Plank Rotation
3 x 8
Prep
A
Compromised Run Prep
3 Min run @ easy pace into... 2:30 Min row @ mod into... 2 Min tataba ski (20s @ hard, 10s rest)
Conditioning
B
Compromised Run: 25 Min
AMRAP 25 Min 500m Run 500m Ski 50m Sandbag walking lunges @ Z3-4
Ollie Russell
Owner/Head Coach of Russell Performance Training. Hyrox age group finalist, Ironman & Ultra runner!
When you join a team you’re getting more than programming, you’re joining an online community.
Fitness Racer
Fitness Racer
Fitness Racer
