Reach Functional Fitness
Obstacle Course Racing, Functional Training, Strength & ConditioningFeatures
6 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
SkiErg
500, 300, 200
B2
Wall Balls
25, 15, 10
B3
Xebex Runner
1000, 800, 500
C
Rest
1 x 5:00
D1
Rowing
500, 300, 200
D2
KB Farmer's Carry
100, 75, 50
D3
Xebex Runner
1000, 800, 500
Recovery
E
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Full Body Prep
A
Complete 2 Rounds of the Following: Push-Up x10 Banded Row x10 KB Goblet Squat x10 Single Arm Banded Shoulder Press x10 Plank x30sec
B1
DB Bench Press
4 x 10
B2
Standing DB Chest Fly
4 x 20
C1
Floor Seated Single Arm High Angle Row
4 x 15
C2
Arnold Press
4 x 15
D1
Bat Wings
4 x 0:30
D2
DB Lateral Raise
4 x 20
E1
1-Arm KB Row
3 x 15
E2
Double KB Front Squat
3 x 15
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A1
Anti-Rotation Landmine
3 x 20
A2
Lying Leg Raise On Bench
3 x 20
B1
Plank
3 x 1:30
B2
Ab Mat Crunch
3 x 25
A
Banded TAYs
3 x 15
B
Lying Adduction Banded Clamshell
3 x 20
C
Lying Banded Clamshell
3 x 20
D1
Cable External Rotation
2 x 15
D2
Cable Internal Rotation
2 x 15
E
21s DB Bicep Curl
3 x 21
F
Tricep Rope Pulldowns
3 x 15
G
Russian KB Swing
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Pre Run Prep
Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg
B
Light Jog
1 x 5:00
C
Run
4 x 800
D
Rest
1 x 2:00
E
Run
8 x 400
Recovery
F
Post Run Stretch
Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch
Full Body Prep
A
Complete 2 Rounds: Band Pull Apart x10 Band Pass Through x10 Banded Row x10 Single Arm Banded Chest Fly x10/arm Complete 2 Rounds: Bottoms Up KB Press x10/arm Tempo KB Goblet Squat x5 Double KB Romanian Deadlift x10
B
Barbell Shoulder Press
5, 10
C
Deadlift
3 x 8
D
DB Bulgarian Split Squat
3 x 5
E1
DB Bench Press
5 x 20
E2
Chin-Up
F1
Plyo Push-Up w/Depth
F2
DB Calf Raise
3 x 20
F3
Suitcase Dumbbell Wall Sit
3 x 0:30
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
Hyrox "Berry" - Doubles Edition
10 Rounds for Time: 300m SkiErg 20 Wall Balls 20/14 25m Sled Push 451/341 *Perform as "I Go, You Go" with teammate. Each teammate performs 5 rounds. If going as single, do 5 rounds with a 1:1 work to rest ratio. 60 minute time cap.
Conditioning
C
Hyrox "Berry"
5 Rounds for Time: 300m SkiErg 20 Wall Balls 20/14 25m Sled Push 451/341 *Forced rest is 1:1 ratio of how long it takes to complete each round. Record total time, including rest periods. 60 minute time cap.
Recovery
D
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A1
KB Side Bends
3 x 15
A2
Med Ball Sit-Up
3 x 25
B1
Copenhagen Plank
3 x 0:30
B2
Reverse Hypers
3 x 15
A
Banded TAYs
3 x 15
B
Lying Adduction Banded Clamshell
3 x 20
C
Lying Banded Clamshell
3 x 20
D1
Cable External Rotation
2 x 15
D2
Cable Internal Rotation
2 x 15
E
Barbell Bicep Curl
4 x 10
F
Tricep Pushdown
4 x 10
G
Russian KB Swing
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Pre Run Prep
Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg
B
Run
1 x 8000
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Xebex Runner
1 x 1000
C
Rest
1 x 2:00
D1
BikeErg
8 x 1000
D2
Xebex Runner
8 x 500
E
Rest
1 x 2:00
F
Xebex Runner
1 x 1000
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Full Body Prep
A
Complete 2 Rounds: Band Pull Apart x10 Band Pass Through x10 Banded Row x10 Single Arm Banded Chest Fly x10/arm Complete 2 Rounds: Bottoms Up KB Press x10/arm Tempo KB Goblet Squat x5 Double KB Romanian Deadlift x10
B
Tempo Incline DB Bench Press
3 x 7
C
Explosive Pendlay Row
5 x 5
D
KB Tempo Goblet Squat
5 x 7
E
Calf Raise
4 x 10
F1
Weighted Strict Pullup
F2
Weighted Push-up
F3
1 1/4 Air Squat
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Sled Push
C
Rest
1 x 5:00
D
Hyrox Sled Pull
E
Rest
1 x 5:00
F
Air Bike
1 x 10:00
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
When you join a team you’re getting more than programming, you’re joining an online community.
Reach | Athlete
Reach | Athlete
Reach | Athlete
