TFA - The Mobility Joint
The Mobility Joint
Functional Fitness, Functional Training, Tactical / Military, First Responders, Law EnforcementThe Mobility Joint is an online training program built for real-life athletes—those who want to get strong, stay mobile, and perform for the long haul.
Designed by Michael, a licensed Physical Therapist and lifelong athlete, this hybrid program combines strength, power, endurance, and mobility into smart, scalable workouts you can do anywhere—from a CrossFit gym to your garage.
With built-in progression for all fitness levels, each session is crafted to improve how you move, not just how much you lift. No fluff. No ego. Just performance-focused programming rooted in real movement.
Whether you're chasing PRs or longevity, this is training that meets you where you are—and takes you where you want to go.
Move well. Move often.
That’s the mission. Let’s get to work.
Prep
A
Bulletproof Warm-Up LE
General Warm-up: 2 minute cardio implement: increase the intensity every 30 seconds until RPE 5-6/10 -THEN- Workout Prep - 6 minute AMRAP of: 1. Hip airplane - 5 reps each side 2. Inch worm - 5 reps 3. World's Greatest Stretch Lunge - 5 reps each side 4. Air squat - 5 reps 5. Single under - 15 reps* 6. Resistance band scapular pull - 10 reps each side *Begin with single unders and progress to double unders if that will be the movement you will be performing in today's METCON
B
BB Back Squat
15, 15, 12, 12 @ 50, 55, 60, 65 %
Conditioning
C
Couplet - DB thrusters/Dubs
For time: -Experienced Athletes- 9-15-21 DB thrusters* 50 double unders *Men - 50lb Women - 35lb -Intermediate Athletes- 9-15-21 DB thrusters* 50 double unders *Men - 35lb Women - 25lb -Novice Athletes- 9-15-21 DB thrusters* 75 Single Unders *Men - 25lb Women - 15lb ________________ WORKOUT FLOW: 1. Complete 9 DB thrusters and 50 double unders 2. Complete 15 DB thrusters and 50 double unders 3. Complete 21 DB thrusters and 50 double unders Listed DB weights are recommendations to be held in each hand
Conditioning
D
Triplet - Lunge/Pull/Push
E3MOM (Every 3:00) - 4 Rounds -Experienced Athletes- 1. Double DB front rack walking lunges - 50 feet* 2. Standing resistance band trunk rotation - low to high: 5 reps each side 3. DB adductor drop in: 8 reps each side** *Men: 50lb Women: 35lb -Intermediate Athletes- 1. Double DB front rack walking lunges - 50 feet* 2. Standing resistance band trunk rotation - low to high: 5 reps each side 3. DB adductor drop in: 8 reps each side** *Men: 35lb Women: 25lb -Novice Athletes- 1. Double DB front rack walking lunges - 50 feet* 2. Standing resistance band trunk rotation - low to high: 5 reps each side 3. DB adductor drop in: 8 reps each side** *Men: 25lb Women: 15lb **Pick a weight that is moderately heavy (RPE 6/10)
Recovery
E
Cool Down
Enjoy any cardio exercise for 10 minutes *RPE should be low (3-4/10) **Examples: Rower, Assault bike, BikeErg, brisk walk, jog Perform 30-45 seconds of each movement: 1. Resistance Band Assisted Reverse Nordic Curl 2. Frog Stretch + Hip IR 3. Dynamic Shoulder Extension Stretch
Prep
A
Bulletproof Warm-Up UE
General Warm-up - 2 minute cardio implement: increase the intensity every 30 seconds until RPE 5-6/10 -THEN- Workout Prep - 2 rounds for quality: 1. Dynamic Shoulder Warm-up: 5 reps each movement 2. Resistance band scapular pull - 10 reps each side 1. Quadruped scapular push up - 10 reps 2. Shoulder airplane + Thread the Needle - 5 reps each side 3. Pike toe tap to OH reach - 5 reps each side
B
DB Incline Bench Press
20, 15, 12, 12 @ 50, 55, 60, 65 %
C
DB 1-Arm Bent Over Row - Staggered w/ Bench Support
3 x 20
D1
Dip - Bodyweight
3 x 12
D2
KB Deficit Push Up
3 x 12
E
KB Incline Chest Supported Row
3 x 10
F1
DB Bent Over Triceps Kick Back
3 x 12
F2
DB Lateral Raises
3 x 12
Recovery
G
Cool Down
Enjoy any cardio exercise for 10 minutes *RPE should be low (3-4/10) **Examples: Rower, Assault bike, BikeErg, brisk walk, jog Perform 30-45 seconds of each movement: 1. Resistance band shoulder extension 2. Cross body stretch 3. Foam roll open book dynamic stretch
Prep
A
Bulletproof Warm-Up UE
General Warm-up - 2 minute cardio implement: increase the intensity every 30 seconds until RPE 5-6/10 -THEN- Workout Prep - 2 rounds for quality: 1. Dynamic Shoulder Warm-up: 5 reps each movement 2. Hip airplane - 5 reps each side 3. Inch worm - 5 reps 4. World's Greatest Stretch Lunge - 5 reps each side 5. Bear crawl scapular push up - 5 reps 6. Medicine ball clean - 5 reps 7. KB Swing - 5 reps
B
Sandbag Clean
4 x 6
Conditioning
C
Triplet - Hinge/Core/Burpees
E3MOM (Every 3:00): 4 sets -Experienced Athletes- 1. 10 KB swings* 2. 15 GHD sit-up 3. 15 Lateral over-the-KBs burpees *Men - 70lbs Women - 50lbs -Intermediate Athletes- 1. 10 KB swings* 2. 15 Feet anchored sit-up 3. 15 Lateral over-the-KBs burpees *Men - 50lbs Women - 35lbs -Novice Athletes- 1. 10 KB swings* 2. 15 AbMat sit-up 3. 10 Lateral over-the-KBs burpees *Men - 35lbs Women - 25lbs **Try to complete reps in as little sets as possible ________________ WORKOUT FLOW: 1. In 3 minutes: Complete 10 KB swings, 15 GHD sit-up, 15 lateral over the KBs burpees - rest in remaining time 2. Repeat for 4 sets total Listed KB weights are recommendations for a single KB
D
Rowing
1 x 1500
Recovery
E
Cool Down
Enjoy any cardio exercise for 10 minutes *RPE should be low (3-4/10) **Examples: Rower, Assault bike, BikeErg, brisk walk, jog Perform 30-45 seconds of each movement: 1. Prone press up 2. Pigeon Stretch 3. Dynamic runner's lunge to hamstring stretch
Prep
A
Bulletproof Warm-Up LE
General Warm-up: 2 minute cardio implement: increase the intensity every 30 seconds until RPE 5-6/10 -THEN- Workout Prep - 6 minute AMRAP of: 1. Hip airplane - 5 reps each side 2. Inch worm - 5 reps 3. Alternating runner's lunge - 5 reps each side 4. Deep squat hold - 5 reps x 10 seconds 5. KB dynamic lunge opener - 3 reps each direction
B
KB Goblet Cossack Squat
3 x 16
C
BB Deadlift - Conventional
12, 12, 15, 20 @ 65, 60, 55, 50 %
D
Front Foot Elevated Reverse Lunge - DB Farmers Carry
3 x 16
E
Reverse Nordic Curl
3 x 12
F
DB Single Leg RDL + Hip Flexion
3 x 16
G
DB Suitcase Single Leg Calf Raise
3 x 20
Recovery
H
Cool Down
Enjoy any cardio exercise for 10 minutes *RPE should be low (3-4/10) **Examples: Rower, Assault bike, BikeErg, brisk walk, jog Perform 30-45 seconds of each movement: 1. Adductor Rock Back Dynamic Stretch 2. Dynamic Couch Stretch 3. Dynamic Pigeon Stretch
Prep
A
Bulletproof Warm-Up UE
General Warm-up - 2 minute cardio implement: increase the intensity every 30 seconds until RPE 5-6/10 -THEN- Workout Prep - 2 rounds for quality: 1. Dynamic Shoulder Warm-up: 5 reps each movement 2. Bodyweight Jefferson curl - 5 reps 3. Alternating runner's lunge - 5 reps each side 4. Down dog dynamic calf stretch - 5 reps each side 5. Low plank thread the needle - 5 reps each side 6. Copenhagen plank - short lever - 30 second hold each side 7. Resistance band scapular pull - 10 reps each side
B
Resistance Band Adductor Walk Out
3 x 24
C
Towel Pull Up
3 x 12
D
Double DB Triceps Extension - Supine
3 x 12
E
Alternating DB Biceps Curl
3 x 12
F
Seated DB Reverse Fly
3 x 12
G
Quadruped Resistance Band Thread the Needle
3 x 20
Recovery
H
Cool Down
Enjoy any cardio exercise for 10 minutes *RPE should be low (3-4/10) **Examples: Rower, Assault bike, BikeErg, brisk walk, jog Perform 30-45 seconds of each movement: 1. Foam roll single arm dynamic triceps stretch 2. Foam roll around the world dynamic stretch 3. Foam roll side lying hip IR
Prep
A
Bulletproof Warm-Up LE
General Warm-up: 1. Dynamic running warm-up: 10 meters of each movement -THEN- Workout Prep - 2 rounds for quality 1. Hip airplane - 5 reps each side 2. Alternating runner's lunge - 5 reps 3. World's greatest stretch lunge - 5 reps each side 4. Double KB strict OH press - 5 reps* 5. Single arm KB swing high pull - 5 reps *Begin with strict press for a few reps and progress to push press in preparation for the METCON
B
Run
1 x 800
Conditioning
C
Triplet - Jump/Carry/Press
4 Rounds for time: -Experienced Athletes- 1. Burpee broad jump 50’ 2. Single KB front rack carry 50’* 3. Burpee broad jump 50’ 4. Single KB front rack carry 50’* 5. Double KB push press 20 reps *Switch arms each time **Complete 50’ in 2x25’ increments ***Men: 50lbs Women: 35lbs -Intermediate Athletes- 1. Burpee broad jump 50’ 2. Single KB front rack carry 50’* 3. Burpee broad jump 50’ 4. Single KB front rack carry 50’* 5. Double KB push press 20 reps *Switch arms each time **Complete 50’ in 2x25’ increments ***Men: 35lbs Women: 25lbs -Novice Athletes- 1. Burpee broad jump 25’ 2. Single KB front rack carry 25’* 3. Burpee broad jump 25’ 4. Single KB front rack carry 25’* 5. Double KB push press 15 reps *Switch arms each time **Complete 50’ in 2x25’ increments ***Men: 25lbs Women: 15lbs ________________ WORKOUT FLOW: 1. Complete 50" burpee broad jump, 50' single KB front rack carry, 50' burpee broad jump, 50' single KB front rack carry (switch arms), 20 reps double KB push press Repeat for 4 rounds - rest as needed Listed KB weights are recommendations to be held in each hand
D
Run
1 x 800
Recovery
E
Cool Down
Enjoy any cardio exercise for 10 minutes *RPE should be low (3-4/10) **Examples: Rower, Assault bike, BikeErg, brisk walk, jog Perform 30-45 seconds of each movement: 1. Dynamic shoulder extension stretch 2. Pancake stretch 3. Dynamic child's pose stretch
Coach Dr. Mike
Coach Mike is a licensed Physical Therapist, former athlete, and Air Force veteran with 20+ years of training experience. With a background in sports, rehab, and personal training, he blends strength, mobility, and performance to help athletes of all levels move better, get stronger, and stay injury-free.
Coach Leah
Coach Leah is a Registered Nurse, former competitive cheerleader, and passionate CrossFit athlete with 6 years of training experience. She supports The Mobility Joint behind the scenes, appears in demo videos, and is always here to help answer questions about the app or programming. Her energy and attention to detail help keep the team—and athletes—thriving.
At The Mobility Joint, we don’t just build workouts—we build resilient, high-performing athletes. Whether you're training for life, sport, or longevity, our hybrid programming delivers results you can feel. Backed by a Physical Therapist. Designed for real
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TFA - The Mobility Joint
TFA - The Mobility Joint
TFA - The Mobility Joint
