TFA Performance Club
The Fitness Academy
Bodybuilding, Mobility, Functional Training, Strength & Conditioning, Plyometrics, Jiu JitsuIf you have a body, you are an athlete.
TFA Performance Club is designed for individuals who want to train for LIFE. It is a full body program that includes strength and conditioning. Join the TFA performance club to unlock your inner athletic potential.
This program is designed for you to LOOK + FEEL your best. It is a full body program for someone who wants to train hard, but may be lost with what to do. If you are wanting to look good, shed some fat, and be able to perform when you need to this program is for you. We see you! We are giving you something to follow, keep you invested in your health + wellness journey and keep you guessing with what is coming!
This program is a mixture of traditional lifts and high intensity aerobic work. No workout should take you longer than 60 minutes. We cater to working profressionals who want to be a beast in all aspects of life. If you do these workouts, you will be fit. It's not always easy and it's not for everyone, but the people who show up, love it and find amazing results!
A1
B - stance RDLs
A2
Leg Jacks
B1
Tricep Over Head Cable Ext
B2
Farmers carry
C1
Dumbbell Curls
C2
Row Sprints
D
Single Leg Dumbbell Thrust
E1
Banded Curl
E2
L Press
F1
KB swings
F2
Straight Leg Overs
A
Inverted Row
B
Reverse lunge plate bicep curl
C
Weighted Step Ups
D
Battle Rope Alternating Waves
E
Tricep pushups/DB hip hinge reverse fly
F
Row, Suicide Squats/ Skipping
G
Side plank with rotation
A
Heel elevated back squat
B1
B Stance DL
B2
DB Reverse Lunge
C1
Continuous Broad Jump
C2
Goblet Squat
D
Bulgarian Split squat
3 x 8
E
Trap Bar Deadlift
3 x 10
F
Spanish Squats
G
Airdyne
3 x 0:30
A1
Jumping Jacks (Basic)
A2
Crunches
Circuit
B
Pullups, Burpees, Squats & Row CHIPPER COMP - get as many reps as you can in 10m
Circuit
C
Assault bike, Pushups, Situps, Suicide Squat 10 min total
D1
Burpee
D2
Jump squats
E1
Sit-up
E2
Alternating Hand KB Deadlift
A
Back Squat BKD Lunge
12, 10, 8, 6, 2
B1
BROAD JUMPS
B2
Tall Plank Shoulder Taps
C
Medicine Ball Slam
3 x 12
Circuit
D
Ski, Assault, Row
E
Split Kneeling Single Arm Pull Down
3 x 12
F1
Tall Plank Box Jumps
15, 12, 10, 8, 6
F2
Push Ups
15, 12, 10, 8, 6
G1
Side plank clamshell
G2
Donkey Kicks
A
B
Reverse Band Bench
4 x 10
C
Curl to press
4 x 10
D
Tricep eccentric dips
4 x 10
E1
Low pulley row
E2
Decline pushup
F1
Shoulder TITS
F2
Wall Balls
G
Floor squeeze press
4 x 10
H
Burn Out
Circuit
A
AMRAP x 4 Minutes: Complete as many rounds as possible in 4 minutes 30 Squat Hops (small hops off the ground - maintaining a squat position) 15 Face Pulls
Circuit
B
EMOM (Every minute on the minute) x 4 minutes Grab a booty band and put it around your wrists - Perform 5 Banded Inchworm to Standing Position every minute on the minute
Circuit
C
Reverse Fly/Lateral Raise 4 Min LADDER Starting at 12 reps, perform 12 reps of each, followed by 11 reps of each, dropping by one rep each time. Ex. 12/12, 11/11, 10/10, 9/9, 8/8,...... Try to get as close to 0 as you can in 4 minutes.
Circuit
D
EMOM - 12 minutes 10 KB Clean + Squat 8-15 cal Assault Bike 12 Push-up/ 12 Sit-outs
Circuit
E
Perform in the following order: 1. Pull - ups AMRAP 2. 5 reps Banded Bearcrawl EMOM x 4 minutes 3. DB Thrusters/Renegade Rows LADDER x 4 minutes (12reps/12reps, 11reps/11reps, 10/10......) Stop when 4 minutes is up.
David Puhky
The founder of TFA. A weapon in and outside of the gym. Dave has over 15 years of coaching and training experience. He has done strength + conditioning and led fight camps for athletes who have competed at the international level, including UFC and One Championship.
You will have all of the tools given to you to build a body and unbreakable mindset. All you have to do is show up! Join a team of like minded individuals, the TFA Performance Club is waiting for YOU!
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When you join a team you’re getting more than programming, you’re joining an online community.
TFA Performance Club
TFA Performance Club
TFA Performance Club
