Reach Functional Fitness

Bodybuilding, Functional Fitness
Coach
Taylor Haney

Do you like to mix things up in the gym, but want to make sure what you're doing is actually progressing you forward?

Functional Bodybuilding WODs let you have your cake and eat it too! Never get bored with sessions that give you killers pumps and that high you get from intense training. 

Designed for the individual who wants to look good and perform well. The program is built around 13 unique WODs and optional running sessions. We stretch the program out over 6 weeks, allowing you to hit each session twice. 

We've also minimized the equipment needed, or made suggestions for alternatives. 

Get on this program NOW! Get shredded and fit!

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
​DumbbellsKettlebellsBarbellBumper PlatesPloy-BoxRower // Treadmill // Bike or Ski (all optional)Pull-Up BarResistance Bands 
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Sample Week
Week 1 of 6-week program
Sunday
FBB WOD #1: High Intensity Strength Supersets

Prep Circuit

A

2 Rounds: Hinge Jump x5 Lateral Lunge x5/side Shoulder Taps x20 Groiners x5/side Air Squats x10 DB Bent Row x10 - light weight *No rest between rounds.

B1

DB Tempo Goblet Squat

3 x 15

B2

DB Reverse Lunge

3 x 15

C1

DB Clean & Jerk

3 x 15

C2

Parallette Plank Supported DB Row

3 x 15

D1

Farmer's Carry

3 x 50

D2

Leaning Calf Raise

3 x 15

E1

Russian KB Swing

3 x 15

E2

Single Arm KB Thruster

3 x 15

F1

Med Ball Sit-Up

3 x 15

F2

Russian Twist

3 x 15

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.

Monday
FBB WOD #2: Fartlek Run and Functional Movement

Prep Circuit

A

2 Rounds: Lateral Leg Swings x20/leg Front to Back Leg Swings x20/leg High Knees In Place x30sec Butt Kickers in Place x30sec Plank x30sec Reverse Lunge With Twist and Reach x5/side

B

Run

1 x 15:00

Functional KB Workout #1

C

3-5 Rounds: Lateral Walking KB Russian Swing x25yds reverse half way Goblet KB Walking Lunge x25yds Crawl to KB Pull x10yds forward -> 10yds backwards Walking Single Leg KB RDL x25yds Dragon Crawl x25yds *Rest 30 seconds. Ideally, you can use the same size KB throughout. Take note of how many rounds you do, and the total time it takes. You can also use a DB for this workout.

D1

Banded Tricep Pushdown

5 x 20

D2

Drag Curl with Resistance Bands

5 x 20

Recovery

E

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.

Tuesday
Rest Day 
Wednesday
FBB WOD #3: Muscular Endurance Circuits and HIIT

Prep Circuit

A

2 Rounds: Standing DB Arnold Press x10 - light weight Bent Over DB Rows x10 - light weight Reverse Lunge with Reach and Twist x5/side Hinge Jumpe x5 Mountain Climbers x20 *No rest between rounds.

Strength/Power

B

Muscular Endurance Circuit #1

5 Rounds: DB Bench Press x10 Floor Seated DB Shoulder Press x10 DB Reverse Lunge x10/leg DB Romanian Deadlift x10 Chin-Ups x10 *Rest 10 seconds between exercises and 10 seconds between rounds. 60-65% 1RM or 6-7 RPE. REST 3 MINUTES 10 Rounds: DB Bench Press x5 Floor Seated DB Shoulder Press x5 DB Reverse Lunge x5/leg DB Romanian Deadlift x5 Chin-Ups x5 *Rest 5 seconds between exercises and 5 seconds between rounds. 70-75% 1RM or 7-7.5 RPE. Take note of the weights you use and write them down in your session notes.

Air Bike HIIT

C

15 Minutes: 30 Seconds Fast Pace 30 Seconds Slow Pace

Recovery

D

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.

Thursday
FBB WOD #4: Strength, Accessory, and Metcon 

Prep

A

2 Rounds: Push-Ups x10 Reverse Lunge With Reach and Twist x5/side DB Hammer Curl x5/side - light weight *No rest between rounds.

B

Reverse Grip DB Press

3 x 10

C

Half-Kneeling DB Shoulder Press

3 x 12

D

KB Goblet Bulgarian Split Squat

3 x 15

E1

Alternating DB Hammer Curl

3 x 10

E2

KB Tricep Extension

3 x 10

SAM Metcon 1

F

4 Rounds For Time: 50 Mountain Climbers 10 Chin-Ups 10 Split Jumps *Record time.

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.

Friday
FBB WOD Optional: Trail Run or Road Run

A

Trail Run Dynamic Stretch

B

30 Minute Trail Run(Note your distance)

1 x 30:00

Recovery

C

Post Run Stretch

Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch

Functional Bodybuilding WODs