Reach Functional Fitness
Strength & Conditioning, Functional TrainingA favorite of TeamReach, this High-Intensity Strength Circuit Program is a fantastic program for those on a time crunch or wanting to mix up their training. There are 3 strength training days and a conditioning day on the weekend.
Each strength training day is a full body workout built around supersets. In this program, the athlete will have minimal rest time and high volume sets. All exercises are in a superset format of 2 movements at 4x15 (sets/reps) with only 15 seconds rest between each movement and set.
If you're not a fan of traditional conditioning, then this program is for you. Because of the limited rest and high volume, you'll be sweating and working hard in no time.
TeamReach athletes routinely use this program during their breaks between longer programs.
Program Specs:
Skill Level – Intermediate. Beginner to no Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, sandbag, wall ball, Air Bike, rowing machine, Ski Trainer, treadmill (optional), slam ball.
Focus – General Physical Preparedness
Training Days per Week – 4
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Session 2:
(superset)
Deadlift 4x15
Box Step-Ups 4x15
(superset)
Meadows Row 4x15
Bench Press 4x15
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B1
Back Squat
4 x 15
B2
DB Reverse Lunge
4 x 15
C1
Double KB Clean & Jerk
4 x 15
C2
Barbell Row
4 x 15
D1
Farmer's Carry
4 x 100
D2
Calf Raise
4 x 30 @ 135 lb
E1
Russian KB Swing
4 x 15
E2
Single Arm KB Thruster
4 x 15
F1
Med Ball Sit-Up
4 x 15
F2
Russian Twist
4 x 15
Recovery
G
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
A
Heroic Warm-up
For Completion
B1
Deadlift
4 x 15
B2
Step-Ups
4 x 15
C1
Bench Press
4 x 15
C2
Meadows Row
4 x 15
D1
Pull-Up
4 x 15
D2
Bulgarian Split Squat
4 x 15
E1
Power Clean
4 x 15
E2
Back Extension
4 x 15
F1
Toes to Bar
4 x 15
F2
Landmine Bar Twist
4 x 15
Recovery
G
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Shoulder Stretch 8) Couch Stretch *Stretch any additional muscles, as needed. You can add a tricep, bicep, pec, and calf stretch.
A
Heroic Warm-up
For Completion
B1
Front Squat
4 x 15
B2
DB Clean & Jerk
4 x 15
C1
DB Snatch
4 x 15
C2
Inverted Row
4 x 15
D1
Barbell Bicep Curl
4 x 15
D2
Ring Dips
4 x 15
E1
Close Grip Bench Press
4 x 15
E2
Alternating DB Hammer Curl
4 x 15
F1
Plank
4 x 0:45
F2
Jack Knife Sit Up
4 x 15
Recovery
G
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed. Feel free to add tricep, wall bicep, pec, and calf stretch.
A
Dynamic Stretch
Conditioning
B
HISCP Metcon 1
4 Rounds for Time 15 Calorie Air Bike 20 Wall Balls 25 Box Jumps *Record Time
Recovery
C
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
