Reach Functional Fitness
Strength & Conditioning, BodybuildingCommanding respect. Powerful. Capable. Formidable. Training is meant to have a purpose. That purpose goes beyond the appearance of our bodies. Train to be capable and powerful. Your physique will take care of itself if you put the work into your nutrition. Our Formidable program is designed to give you the tools - strength, conditioning, grit, confidence - to conquer all the obstacles you face in life.
Program Specs:
Skill Level – Intermediate to advanced. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, Air Bike, treadmill, pull-up, air bike, rower, ski, sled, rope, farmer's carry.
Focus – Functional Bodybuilding, Strength and Conditioning
Training Days per Week – 4
Program Length – 8 weeks
Excerpt from Session 1 Chest, Back, and Legs:
Depth Plyo Push-Up 3x5
Bench Press 8x8 w/30 sec rest
(superset)
Single Arm Explosive Sled Rope Pull 5x5/arm
Pendlay Row 5x10
Except from Day 15 Legs and Shoulders:
Barbell Z Press 8x8 w/30sec rest
(superset)
Double KB Front Squat 5x10
DB Suitcase RNT Reverse Lunge 5x10/leg
4 sessions per week
Must use App app to view and log training
Program Training
A
Rowing
1 x 500 @ 5
Push Pull Lunge
B
3 Rounds: Band Pull Apart x10 Pull-Up x5 Push-Up x10 Unweighted Reverse Lunge x5/per leg *Minimal to no rest between rounds.
C
Depth Plyo Push-Up
3 x 5
D
Bench Press
8 x 8
E1
Single Arm Explosive Rope Sled Pull
5 x 5
E2
Pendlay Row
5 x 10
F1
Half Kneeling Single Arm Chest Press w/OH KB
5 x 10
F2
Half Kneeling Iso Hold to High Row
5 x 10
G1
Shoulder Strap Sled Drag
4 x 25
G2
KB Reverse Lunge
4 x 10
Post Workout Stretching Circuit
H
Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Banded Pec Stretch 2) Modified Lat Stretch 3) Thread Needle 4) Couch Stretch 5) Modified Pigeon 6) Half Kneeling Hamstring
A
Treadmill Work
1 x 400 @ 5
Step Hinge Row
B
3 Rounds: Box Step Ups x5/per leg DB Romanian Deadlift x10 @10-20lbs DB Bent Row x10 *Minimal to no rest between rounds.
16 Minute EMOM
C
Every Two Minutes, Complete the following for 16 minutes: Heavy DB Farmers Carry x50yds Heavy Russian KB Swing x10 *Your rest is what is left of the two minutes. You will essentially complete 8 rounds.
Metcon
D
21-15-9 Cal/Reps Ski (or Row) Box Jumps Chin-Ups *Record time.
Post Workout Stretching Circuit
E
Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Modified Pigeon 2) Couch Stretch 3) Half Kneeling Hamstring 4) Thread Needle 5) Modified Lat 6)Tricep Stretch 7) Front Delt and Pec Stretch
A
Air Bike
1 x 3:00 @ 5
Squat Rotation Balance
B
3 Rounds: Third World Squat Hold x30seconds Dowel Passthrough x10 Lunge and Twist w/PVC Pipe x5/per leg Snatch Balance w/PVC x5 Band Pull Apart x10 *Minimal to no rest between rounds.
C
Tuck Jump
3 x 5
D
Back Squat
8 x 8
E1
Plank KB Pull Through
5 x 10
E2
Shoulder Press
5 x 10
F1
Double KB Front Rack Step-Ups
5 x 10
F2
Bent Over Rear Delt Fly
5 x 10
G1
Romanian Deadlift
5 x 10
G2
DB Lateral Raise
5 x 10
Post Workout Stretching Circuit
H
Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Modified Pigeon 2) Couch Stretch 3) Half Kneeling Hamstring 4) Thread Needle 5) Prone Shoulder Stretch
A
Rowing
1 x 500 @ 5
Push Pull
B
3 Rounds: 10 Close Grip Push-Ups 5 Chin-Ups *Minimal to no rest between rounds.
Metcon
C
For Time: 100m Row 20 Burpees 200m Row 20 Burpees 400m Row 20 Burpees 800m Row *Record time.
D1
Alternating DB Hammer Curl
8 x 8
D2
Close Grip Bench Press
8 x 8
Post Workout Stretching Circuit
E
Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Modified Pigeon 2) Couch Stretch 3) Modified Lat 4) Tricep Stretch 5) Wall Bicep Stretch
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
