RPT Complete
RussellPerformanceTraining
Functional FitnessRPT Complete Program is designed for competitive Crossfitters looking to level up their performance, aimed at peaking around the CrossFit Open.
We work through different training blocks throughout the year, tackling all movements & energy systems that this sport demands.
A
Cobra to Child pose
1 x 3:00
B1
Half Kneeling MC Pose
3 x 0:45
B2
Half kneeling hamstring stretch
3 x 0:45
C1
Down Dog
3 x 0:30
C2
Reverse Warrior Pose
3 x 0:30
D1
Thread the needle
3 x 0:45
D2
Pigeon Stretch
3 x 1:00
E1
Happy Baby Pose
3 x 0:45
E2
Lying Lumbar Knee Drops
3 x 10
Circuit
A
3 minute AS Bike @ mod pace 2-3 rounds 30s Deadhang (Alternated single are left to right) 8 Mountain climber + rotation 3 sets 5 Box jumps 15s Ring support @ top 15s ring support @ bottom 3 minutes Ring muscle up primer 2-3 rounds 2-4 RMU rest 60s
B
Kipping Ring Muscle-Up
C
Banded Back Squat
5 x 2
Circuit
D
EMOM 20 minute M1: 18/15 Calorie AS Bike M2: 8-10 Single arm alternating Devils Press @ 22.5/15kg > Aim is to get a minimum of 20 minutes of EMOM workout.
Circuit
E
4 Rounds For time 30 GHD Sit-ups 5/5 Single arm OH KB Squat @ 24/16kg Time cap: 11 minutes
A
Run
1 x 11000
B1
Calf Stretch
1 x 1:00
B2
Kneeling Hip Flexor Stretch
1 x 1:00
Circuit
A
1000m row @ easy>mod pace 3 rounds 7 Prone swimmers 20-30s Bear crawl 5 Ball slams 3-5 minutes build up to starting weight on bench & pull ups > couple sets of 6-8 reps
B1
Close Grip Bench Press
3, 3, 3, 3, 3, 3, 2, 2
B2
Pull-Up
3, 3, 3, 3, 3, 3, 2, 2
Conditioning
C
CrossFit.com 05.05.22
CrossFit.com 05.05.22 Complete as many rounds as possible in 15 minutes of: 12 Hang squat cleans 15 Ring dips @ 61/43kg
D1
Crossover Step Up
3 x 10
D2
Handstand Facing The Wall Leg Switch
3 x 0:30
Circuit
A
4 minute Tabata 20s @ mod pace 10s @ easy pace 2-3 sets 15s @ hard pace rest 45s rest 3-4 minutes before 1 minute max calories test
B
Assault Bike
7 x 3:00
Circuit
A
3 minutes fascia release (TRAPS peanut ball) 3 rounds 30s Child pose (Move hands over from left to right 15s each side) 30s Alt Pigeon pose 10 PVC Pipe sotts press 2-3 sets (Empty BB) 5 Drop snatches 5 Overhead squats 5 Snatch deadlift
B
Overhead Squat
5 x 2
C
Deficit Snatch Deadlift
5 x 1
Conditioning
D
Robbery
For Time: 3 Rounds 16 Overhead walking lunges @ 50/30kg 200m Run Time cap: 8 minutes
E
Good Morning
6 x 6
Circuit
A
Swim Prep: 200m @ easy pace Bike Prep: 5 minute Tabata 20s @ mod pace 10s @ easy pace
B
Swimming
1 x 30:00
C
Bike Erg
1 x 60:00
A
Cobra to Child pose
1 x 3:00
B1
Half Kneeling MC Pose
3 x 0:45
B2
Half kneeling hamstring stretch
3 x 0:45
C1
Down Dog
3 x 0:30
C2
Reverse Warrior Pose
3 x 0:30
D1
Thread the needle
3 x 0:45
D2
Pigeon Stretch
3 x 1:00
E1
Happy Baby Pose
3 x 0:45
E2
Lying Lumbar Knee Drops
3 x 10
A
Run
1 x 800
B
Run
1 x 15:00
C
Run
1 x 800
Circuit
D
1 round 1:00 min Calf stretch (each side) 1:00 min Half kneeling hip flexor (each side) 1:00 min half kneeling adductor (each side)
Circuit
A
2-3 rounds 30s Bootstrappers 30s Mountain climber + rotation 30s Alternating in rack elbow punches 2-3 rounds 3/3 Single arm DB Split Snatch @ 15/9kg 5/5 SA DB front rack squat @ 15/9kg 3 sets (Empty BB) 5 Clean pulls (Only shoulders should shrug DON'T BEND ELBOWS) 5 Tall cleans 5 Split jerks
B
1 Squat Clean + 1 Low Hang Squat Clean + 1 High Hang Squat Clean + 1 Thruster + 2 Split Jerks
8 x 6
Circuit
C
EMOM 10-12 minutes M1: 10 Burpees over bar + 2 Power clean & push jerk @ 70/50kg M2: 8-12 HSPU rest 3 minutes EMOM 10-12 minutes M1: 15 Box jump overs @ 24/20 inch + 2 Thrusters @ 70/50kg M2: 10-15 T2B
Circuit
D
1 Round for quality 75 GHD Sit-ups 30-45s Side plank (each side)
Circuit
A
Foam roll 5 minutes Lats/Shoulders 3 rounds 15 Cal row 30s Deadhang 30s Handstand compression drill
Circuit
B
Handstand Practice (15 minutes) 1) 5 minutes wall walk to free handstand hold practice > Perform 6-10 Alternating pistol squats during rest 2) 5 minutes kick up free handstand practice > Perform 6-10 Alternating pistol squats during rest 3) 5 minutes A1) Handstand walk in straight line B1) Handstand obstacble walk C1) Handstand ramp walk > Perform 6-10 Alternating pistol squats during rest
Circuit
C
A) AMRAP 4 minutes 20/15 Calorie AS Bike into... Max Rope climbs in remaining time rest 1 minute B) AMRAP 4 minutes 2 Legless rope climbs into... Max Calorie AS Bike in remaining time rest 1 minute Repeat 2 full rounds (Total time = 20 minutes) Score = A) Total Rope climb reps on AMRAP A added up B) Total Calories on AMRAP B added up
D1
Barbell Bicep Curl
3 x 12
D2
Banded Tricep Pushdown
3 x 12
D3
DB Lateral Raise
3 x 12
Ollie Russell
I'm a Strength & Conditioning coach with 8 years experience, coaching elite athletes in CrossFit, Football, Rugby, Athletics & many other sports. I'm dedicated to help as many people as possible to reach their highest potential in sporting performance.
Try out the RPT Complete program with a free 7 day trial!
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CrossFit Teen competitor, top 10 UK
Verified Athlete"I've been on the RPT Complete program for over half a year now & I've PR'D all of my lifts (Clean & Jerk, Snatch, Deadlift) & many more. I can't wait to see how my fitness will improve in the future through all the other training blocks throughout the years to come. I highly recommend Ollie as your coach!"
CrossFit Competitor
Verified Athlete"Since I joined the RPT Complete program it has given me a form of accountability and motivation to keep moving towards my goals. Ollie provides great, fun and a variety of different movements within the programming and the attention to detail is second to none. He is on hand to answer any queries, help guide you and take the next steps towards your goals. Loving the programming so far, and looking forward to continuing the fitness gains."
Competitive CrossFit Athlete
Verified Athlete"Ollie is such a dedicated coach. He has helped me get moving again after a back injury. Motivating me, focusing on the things I can do rather than can't do. He gives me feedback on sessions and really focuses on the very detailed analyses of each movement. Sessions are varied, enjoyable and hard work!"
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RPT Complete
RPT Complete
RPT Complete
