Reach Functional Fitness
Functional Training, Strength & ConditioningOur Fitter Faster Program is designed to get your whole body fit, as fast as possible. The program utilizes metabolic conditioning and high-intensity strength training protocols. The program is built around a squat/push/pull strength protocol, as well.
Two days focus on metabolic conditioning with full body strength training and the other two days focus on speed, core, and functional strength movements.
This program is difficult but can be completed in less than an hour if you stay focused and limit your rest.
Program Specs:
Skill Level - Intermediate. No Olympic Weightlifting.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, AirBike, Treadmill, wall ball, slam ball, sled, speed ladder, heavy jump rope, suspension system (TRX).
Focus - Functional Training, Strength & Conditioning
Training Days per Week - 4
Program Length - 6 Weeks
Excerpt from Day 1 Metabolic Conditioning Squat/Pull Emphasis:
30 Minute AMRAP
200m Run
Squat x10
Pull x10
*Movements and sequence revealed in plan.
Excerpt from Day 9 Speed, Core, and Functional Strength:
5 Minute EMOM
2-Step Lateral Shuffle x6
Heavy Jump Rope x20
3 Rounds:
KB Front Rack Reverse Lunge x10/leg
Lat Pulldown x10
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
30 Minute AMRAP
B
30 Minutes As Many Rounds as Possible: 200m Run 10 Squats @40-50% 1RM 10 Single Arm KB Gorilla Row/per arm @heavy weight 200m Run 10 Tricep Rope Pulldowns @7RPE 10 Rope Hammer Curls @7RPE *Each run and two exercises equals 1 round. Record total number of rounds.
Recovery
C
Reach Cooldown
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.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
Speed and Agility EMOM 5
B
Every Minute on the Minute for 5 Minutes: Icky Shuffle (ladder length 2x, or Penalty Box 6x) Heavy Jump Rope x15
Core Circuit
C
3 Rounds: Kneeling Ball Slam (left side) x10 Med Ball Overhead Sit-Up x10 Kneeling Ball Slam (right side) x10 Med Ball Overhead Sit-Up x10 *30 seconds rest between rounds.
Strength/Power
D
Metabolic Strength Circuit 1
3 Rounds: 10 Deadlift @50-60% 10 TRX Rows 50yd Overhead Carry and Single Arm Farmer's Carry (switch half way) *30 seconds rest between rounds.
Strength/Power
E
Functional Strength Circuit 1
3 Rounds: Reverse Lunge to Arnold Press x10/left arm Reverse Tricep Pressdown x10 Reverse Lunge to Arnold Press x10/right arm Reverse Tricep Pressdown x10 *30 seconds rest between rounds.
Strength/Power
F
Functional Strength Circuit 2
2 Rounds: KB Single Leg Romanian Deadlift x8/left leg EZ Bar Curl x10 KB Single Leg Romanian Deadlift x8/right leg EZ Bar Curl x10 *30 seconds rest between rounds.
Recovery
G
Reach Cooldown
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.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
30 Minute AMRAP
B
30 Minutes As Many Rounds as Possible: 10 Calorie Air Bike 10 Bench Press @40-50% 10 American KB Swings @moderate weight 10 Calorie Air Bike 10 Dips 10 Chin-Ups *Each run and two exercises equals 1 round. Record total number of rounds.
Recovery
C
Reach Cooldown
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.
Prep
A
Reach Warmup
Complete one set of every movement: 1) Alternating Lunge and Twist x10/per leg 2) PVC Passthroughs x10 3) DB 3-Angle Shoulder Rotation x15/per arm 4) DB Alternating Arnold Press x15 With Bands 5) Ys and Ts x20 each 6) Rows x 20 7) Chest Press x20 On Turf 8) High Knees x20m 9) Carioca x20m/both ways 10) Side Shuffle x20m/both ways
B
Treadmill Work
5 x 200
C
Back Squat
3 x 8
D
Deadlift
3 x 8
E1
Floor Seated DB Shoulder Press
3 x 10
E2
Hurdle Hop to Box Jump
3 x 5
Recovery
F
Reach Cooldown
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
