More Than Fitness RX
More Than Fitness
Strength & Conditioning, PlyometricsMore Than Fitness RX is a fitness program and community designed with a unique purpose: to provide a balanced strength and conditioning program to individuals whose primary focus is leading an active lifestyle beyond the confines of a traditional gym environment.
This program is tailored for people who engage in outdoor activities such as hiking, skiing, sports, and more, where functional fitness and overall athleticism play a crucial role in performance and enjoyment.
Coach Peter combines his experiences as a collegiate and semi-professional athlete, an Active Life Professional (AL-P), a Certified Strength and Conditioning Specialist (CSCS), and a Tiltliest Performance Institute Fitness Level 2 education to create a program that incorporates mobility, strength, and plyometrics to keep you pain and injury free doing the things you love.
Working out for 90+ minutes per day everyday is not sustainable. This program provides consistent, full-body strength workouts that won't run you into the ground in an hour or less of effort.
Enhance your performance outside of the gym by doing More Than Fitness RX inside the gym!
A1
Bird Dog Isometrics
3 x 10 @ 0:05
A2
Prayer Stretch
3 x 0:45
A3
Ankle Mobilization
3 x 12
B
Front Squat
5, 5, 5, 3, 3, 3
C1
Incline DB Bench Press
3 x 6
C2
Chest-Supported DB Row
3 x 6
Circuit
D
12 Minute AMRAP for Quality 50-75m Suitcase Carry Each Side 10 Skate Jumps (5 Each Side) 25m Bear Crawl Forward and Backward 5 Squat Jumps Coaches Notes: Both jumping movements are meant to be maximum effort with each jump. Jumping as far/high as you can for each rep. Rest as needed throughout this circuit. RPE 7-8/10 Intensity (choose weight, speed, jump height accordingly)
E
Breathwork
1 x 5:00
A1
Shin Hip Box
3 x 1:00
A2
Jefferson Curl
3 x 3 @ 20
A3
Reverse Snow Angels
3 x 12
Conditioning 1
B
15 Minute EMOM 1) 5 Push Ups + Renegade Rows 2) 7 Box Jump Step Down 3) 20 Quadruped Pull Throughs EMOM = Every Minute on the Minute First minute perform 5 Push Ups + Row... rest whatever is left in the minute Second minute perform 7 Box Jump Step Downs... rest whatever is left in the minute Third minute perform 20 Quadruped Pull Throughs (10 each side)... rest whatever is left in the minute Repeat 5x Total RPE 6-7 - Feel a good burn, heart rate elevated while working, recovered in the rest
Conditioning 2
C
3 x 3 Minute AMRAP Rest 2-3 Minutes between AMRAPs 15 Russian Kettlebell Swing 12 Lunge Jumps 9 V Ups AMRAP = As Many Reps As Possible For 3 Minutes go through the 15-12-9 Rep Scheme/Movements and complete as many reps as you can. Following 3 Minutes, Rest 2-3 Minutes - Rest enough that heart rate is fully, or near fully, recovered. Repeat same 3 Minute AMRAP starting at the top. 3 Rounds of AMRAP total. Record your last AMRAP's total reps completed. Round 1 - RPE 6 Round 2 - RPE 7 Round 3 - RPE 8-9
D
Breathwork
Warm Up
A
Spend 3-5 Minutes Jogging. Nice easy conversational pace. Then complete 2 Rounds of Dynamic Warmup (video below): Butt Kickers - 15 yards High Knees - 15 yards Back Pedal - 15 Yards Carioca - 15 Yards each way Walking Quad Stretch - 15 yards alternating A Skip - 15 yards B Skip - 15 yards
400m Repeats
B
4 Rounds Run 400m Rest 1:1 Ratio of time it took to run 400m For example: You ran 400m in 2 minutes, rest 2 minutes RPE 7-8
C
Breathwork
A1
Quadruped Thoracic Rotation
2 x 10
A2
Superman Retraction
2 x 10
A3
Inchworm with Spiderman Rotation
2 x 3
B1
Romanian Deadlift (RDL)
4 x 5
B2
Single Arm Push Press
4 x 5
B3
Depth Drop Jump
4 x 3
C1
Single Leg Hip Thrust
3 x 12
C2
Powell raise
3 x 10
C3
DB Lateral Raise
3 x 10
Circuit
D
9 Minute EMOM :30-:40 Second Side Plank L :30-:40 Second Side Plank R :40 Second Dual Arm Front Rack March EMOM = Every Minute on the Minute First minute perform :30-:40 sec side plank L... rest whatever is left in the minute Second minute perform :30-:40 sec side plank R... rest whatever is left in the minute Third minute perform :40 Second Dual Arm Front Rack March... rest whatever is left in the minute Repeat 3x Total RPE 8 Record total weight used for Front Rack March in Leaderboard
E
Breathwork
1 x 5:00
Warm Up
A
Spend 3-5 Minutes Jogging. Nice easy conversational pace. Then complete 2 Rounds of Dynamic Warmup (video below): Butt Kickers - 15 yards High Knees - 15 yards Back Pedal - 15 Yards Carioca - 15 Yards each way Walking Quad Stretch - 15 yards alternating A Skip - 15 yards B Skip - 15 yards
Prepwork
B
4 Times 50 Yard Running Build -Ups Start in a jog. Over the 50 yards, increase your speed to about 75-80% of what your sprint speed would be.
C
Falling Sprint
4 x 20 @ 1:30
D
Sprint
4 x 40 @ 2:00
A
Load vs. Capacity Education
A1
Shin Hip Box
2 x 1:00
A2
Half Kneeling Kettlebell Swing
2 x 12
A3
Half Turkish Get Up
2 x 3
B1
Bulgarian Split Squat
4 x 5
B2
Pull-Up
5, 5, 5, MAX
B3
Single Leg Rocker Jump
4 x 3
C1
Half Kneeling Landmine Rotation
3 x 8
C2
Physioball Leg Curl
3 x 8
Circuit
D
3 Rounds 50m Single Arm Overhead Carry each side 20 Lateral Kettlebell Swings (10 each side) 20 Quadruped Pull Throughs Rest 30-45 Seconds Between Movements Make sure to watch all the videos before you begin. Lateral KB Swing is a new one. Control the KB as you would in any other swing pattern. Record RPE in Leaderboard
E
Breathwork
1 x 5:00
A1
Couch Stretch (Hip Flexors)
3 x 0:45
A2
Half Kneeling Windmill
3 x 6
A3
Single Leg Glute Bridge
3 x 10
B
Turkish Get Up
3 x 2
C1
Close Grip Bench Press
4 x 5
C2
Cossack Squat
4 x 5
Circuit
D
COACH ANNOUNCEMENT: Intensity in this EMOM is based on your effort. You must jump as high/far as you can on the jumping movements. Maximum output each jump. 9 EMOM 6 180 Degree Jump and Land :30 Seconds of Maximum Push Ups 3 Lateral Jumps each side EMOM = Every Minute on the Minute First minute perform 6 180 Degree Jump and Land... rest whatever is left in the minute Second minute perform :30 Seconds of Maximum Push Ups... rest whatever is left in the minute Third minute perform 3 Lateral Jumps each side... rest whatever is left in the minute Repeat 3x Total RPE 8 Record total number of push ups completed across 3 rounds
E
Breathwork
1 x 5:00
Peter Byrne
Peter is a former collegiate and semi-professional soccer player. With his experience in sport, his Bachelor's in Exercise Physiology, CSCS, TPI F2, and the title of an Active Life Professional which allows him to bridge the gap between healthcare and fitness, he has crafted a program to maintain athletic ability without committing hours to the gym.
...and live an active, fulfilling lifestyle well beyond your 20s, 30s, or 40s.
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More Than Fitness RX
More Than Fitness RX
More Than Fitness RX
