Reach Functional Fitness
Endurance, Strength & ConditioningAmplified Metabolic Performance sessions - also known as AMPs at Reach - serve as supplemental training sessions for athletes looking to boost their performance on the most commonly used equipment in functional fitness events. This is a great supplemental program for those training for Dekafit, OCR, Hyrox, etc...
The program aims to cover bike, row, ski, and running intervals. The bike, row, and ski intervals cover the most commonly used benchmarks used in competition. The running intervals focus on top end repeat speed, 1-mile time, and 5k-10k distance.
The program can be followed as laid out, cherry picked, or in sequential order on whatever days an athlete can fit them into their training.
This program is most commonly used as a 2-a-day supplement.
Team Reach competes regularly in DEKA™, Spartan, Hyrox, Crossfit, and other fitness based events. AMPs serve as a supplemental program to keep athletes at 85% of their competition fitness year-round.
Features5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
Russian KB Swing
10, 12, 15, 12, _
B2
SkiErg
10, 12, 15, 10, _
B3
Hanging Knee Raise
10, 12, 15, 10, _
B4
Wall Balls
10, 12, 15, 10, _
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Pre Run Prep
Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg
B
Xebex Runner
5 x 1000
C
Med Ball Rotational Throw
3 x 5
Conditioning
D
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
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
AMP "Bilbo Baggins"
B
5 Rounds for Bike Calories: 1 Minute Max Calories Echo Bike 50m KB Farmers Carry Rest 1 Minute Between Sets KB Farmers Carry RX: 70/56 Scaled: 56/35
AMP "Frodo Baggins"
C
5 Rounds for Row Calories: 1 Minute Max Calories Rowing 50m Sandbag Bearhug Carry Rest 1 Minute Between Sets Sandbag Bearhug Carry RX: 150/100 Scale as needed
Recovery
D
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
Speed Ladder Work
Perform each pattern down the ladder and back. 1) Forward 1 Foot In 2) Forward 2 Foot In 3) One Foot In & Out 4) Two Feet In & Out 5) Lateral Two Feet 6) Lateral Two Feet In & Out 7) Backpedal Two Feet In & Out
C
5-10-5 Sprints
5 x 1
D
Shuttle Sprint
2 x 60
E
Rowing
1 x 2000
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
AMP "My Precious"
B
3 Rounds For Time: Perform the Runs outside if possible 400m Run 20 KB Swings 1 Rope Climb 400m Run 15 Box Hurdles 1 Rope Climb 400m Run 10 Sandbag Clean 1 Rope Climb KB Swings RX: 70/54 Scaled: 54/35 Box Hurdles RX: 50" Scale as needed Sandbag Clean RX: 150/100 Scale as needed
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
When you join a team you’re getting more than programming, you’re joining an online community.
Reach | AMPs
Reach | AMPs
Reach | AMPs
