WORKHORSE
Honest Work Fitness
Functional Fitness, Strength & ConditioningFor the typical home gym, this is a 5-day per week functional fitness program; think strength, power, work capacity, and hypertrophy all in one program. With this program you will develop strength, explosiveness, build muscle, and high-caliber conditioning without the advanced skill required in many other functional fitness programs.
This isn't for professional exercisers, this is for the everyday athlete. Workouts are typically 45- to 75-minutes (depending on how quickly you move) and will be highly intense, efficient, and effective.
www.honestworkfitness.com
Circuit
A
AMRAN (as many rounds as needed) - 1 minute cardio of choice 10 pushups 10 air squats 10 walking lunges per leg
B
Front Squat
10 x 10
Circuit
C
At a high intensity (not max). EMOM rotate through the following stations 4 times - 3 x bent over row + 3 x clean and push press, 135 / 95 lbs. (Make the weight heavy but doable for you) 100 yd shuttle run (this could be a 50 yd down and back or 5 lengths of a 20 yd distance predicated upon what space you have available 8 pull-ups Example - At the start of the timer, do 3 rows and 3 clean and presses. You rest for the remainder of that first minute. At 1:00, you do the shuttle run as fast as possible. Then rest the remainder of that second minute. Continue this trend until you have done 4 total rounds through all the exercises.
D1
Barbell Bicep Curl
3 x 8
D2
Diamond Push-Up
3 x MAX
Circuit
E
2:00 couch stretch per leg 2:00 bilateral shoulder flexion stretch
Circuit
A
AMRAN - 2 minute jog 10 pushups 10 inverted rows 10 air squats
B
Bench Press
3, MAX, MAX
Circuit
C
4 rounds at a high intensity - 400 m run (0.25 mile run) 10 deadlifts, 225/155 lbs. (heavy but doable weight for you)
D
Inverted Row
3 x 15
Circuit
E
2:00 pigeon stretch per leg 2:00 butterly stretch 2:00 thoracic extension on a foam roller
Circuit
A
AMRAN - 1:00 deep squat stretch 10 slow and controlled air squats 10 light RDL's 5 Goblet Squats 5 KB clean and press
B
Back Squat
20, 20, 10, 10, 5, 5
Circuit
C
3 rounds at a maximum intensity - 200 m run (or equivalent on a different piece of equipment) 5 front squats, 185 / 135 lbs. (make it heavy but doable for you) Rest 2 minutes between each round
D1
RDL
3 x 8
D2
Calf Raise
3 x 20
Circuit
E
2:00 couch stretch per leg 2:00 frog stretch
Circuit
A
2:00 easy cardio of choice 1:00 shoulder flexion stretch 5 inchworms 10 walking lunges per leg
B1
Overhead Press
5, 3, 1, 1, 1, 1
B2
Strict Chin Up
6 x 5
Circuit
C
4 rounds at a high intensity with 155 / 115 lbs (or a weight appropriate for you. You want it heavy but doable with good form) - 8 deadlift 6 power cleans 4 push presses 200 m Run
D
Barbell Upright Row
3 x MAX
Circuit
E
2:00 pigeon stretch per leg 1:00 ankle/calf stretch per leg 2:00 lat stretch
Circuit
A
1:00 easy cardio 10 slow tempo air squats 10 pushups
B
Reverse Grip Bent Over Row
3 x 8
C
Incline Bench Press
3 x 8
D
Run
1 x 2
E
Walk
1 x 20:00
David Brelinski, CSCS, TSAC-F
Trained 100's in-person and 1000's remotely online or with pen and paper training plans.
When you join a team you’re getting more than programming, you’re joining an online community.
WORKHORSE
WORKHORSE
WORKHORSE
