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4-Week Functional Fitness Program

THE PROGRAM

Training six days a week requires careful phasing and programming to help maintain all training parameters without overreaching. This program works as maintenance for lift technique and raw strength while improving aerobic capacity and muscle endurance. Heavy lifts without overloading training volume allow the athlete to maintain intensity in the three big lifts while also maintaining technique in doing Olympic lifts. Daily workouts which emphasise functional movements that avoid over-using the shoulders allows excellent foundation for any follow-up programs. Full 4-week program below ↓

THE WORK-OUTS

Designed to maintain technique and explosiveness while improving strength and endurance. Strength sets and reps are performed timely to keep the athlete on track but also performing with minimal rest. The Olympic lifts are each performed once per week for muscle maintenance. Strength in the clean is also reinforced with higher percentages each week.

Strength is something we all have room to improve on, and this program hits the major muscle groups each time. Front and back squats along with deadlifts are the foundations of overall strength.

The shoulders are taken care of with specific warm-ups to fire them up before any shoulder work. We now know how important it is to have shoulders warm and mobile before any loading to ensure they are stable through all pressing movements, as well as snatching and jerking.

Daily workouts combine a variety of functional movements with the regular use of the assault bike because it offers conditioning that is superior and more efficient than any other aerobic machine.

WHY THE ASSAULT AIRBIKE?

The Assault Bike still offers an incredibly efficient resistance-based workout. Anyone who uses an assault bike would feel using all four limbs in a high-level resistance training crushes calories faster than any other workout and takes their aerobic conditioning to the next level.No other exercise demands the same level of work for a given time, making it incredibly efficient. The assault bike is resistance training combined with high-intensity aerobic training, without the cost of high impact on the joints.

This program is intended for use by the intermediate and advanced athletes looking to improve functional fitness training to perform better at CrossFit style competitions. Always be sure to perform exercises with the correct technique before loading weight.

 

OKAY, LET'S DO THIS!

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WEEK 1 - Day 1

Warm-Up EMOM (12 Minutes Duration) 

  • Min 1/5/9 5x Strict C2B Pull-Ups
  • Min 2/6/10 5x Strict Ring Dips
  • Min 3/7/11 15x GHD Sit-Ups
  • Rest 4/8/12

Front Squats 

  • 10 Reps @ 65% - 2 Sets
  • 5 Reps @ 75% - 2 Sets
  • 5 Reps @ 85% - 2 Sets
  • Rest 3 min

Split Jerk

  • 5 Reps - 3 Sets

Barbell Strict Press

  • 5 Reps - 3 Sets

WORKOUT - ASSAULT FRAN
Reps 21-15-9 

  • Assault Bike (Cal)
  • Thrusters @40kg
  • Pull-Ups

WEEK 1 - Day 2

Shoulder Warm-Up Prehab
10 Reps - 3 Sets

  • Front Raises
  • Reverse Fly
  • Lateral Raise

EMOM (12 Minutes Duration) 

  • 3x Power Snatch - Min 1/3/5/7/9/11
  • 3x Squat Snatch - Min 2/4/6/8/10/12

Snatch Lift-Off

  • 5 Reps - 3 Sets

Snatch Balance To Overhead Squat

  • 3×3
  • 2×2
  • 3×1

WORKOUT - AMRAP (18 Minutes Duration) 

  • 25Cal Assault AirBike
  • 5x Bar M/U
  • 10x DB Ground to Overhead
  • 15x T2B
  • 10x Squat Snatch

WEEK 1 - Day 3

Stretch Day

WORKOUT - FOR TIME

  • 1km Assault Bike
  • 1km Assault Runner
  • 1km Rower
  • 100 DU

WEEK 1 - Day 4

Warm-Up

  • 3x 30m Prowler Push
  • 3x 2 Legless Rope Climb
  • X6, X4, X2 HSPU

Deadlifts (Weight you can do all sets unbroken)

  • X10-X15-X20-X25

3 Sets (12 Minutes Min)

  • 6x Bent Over Row
  • 6x L&R Single Arm Row
  • 6x DB Deadlift

WORKOUT - AMRAP TILL FAIL

  • 3x Deadlift @130kg
  • 5x Box Jump Overs
  • 10x C2B
  • 15Cal Assault AirBike
  • 10x GHD Sit-Ups

WEEK 1 - Day 5

Warm-Up

  • 3x 40m Yoke Walk @ bodyweight x2

Back Squat (12 Minutes Cap)

  • x7 @65% x2
  • x5 @75% x2
  • x5 @85% x2

Thrusters - (Weight you can do all sets unbroken)

  • X10-X15-X20-X25

WORKOUT - FOR TIME
Reps: 21-15-9

  • Assault AirBike (Cal)
  • Thrusters
  • T2B

WEEK 1 - Day 6

Warm-Up

  • 10x Banded Ring M/U
  • 10x Banded Ring P/U
  • 10x Banded Tricep Extension
  • 10x Banded Pull Aparts

Clean & Jerk - Once you cant jerk continue to clean

x3@ 65%, x3@ 70%, x3@ 75%, x2@ 80%, x2@ 85%, x1@ 90% x1@ 90%

Clean Grip Lift Off

  • 3×3 @85%
  • 2×3 @92%
  • 1×3 @95%

BB Split Squat & GHD Hamstring Curls

  • 4×6 Reps

WORKOUT - EMOM (12 Minutes)

  • 3-6-9-12
  • 30Cal Assault AirBike or AirRunner Buy-in 
  • Power Clean
  • Front Squat
  • GHD Sit-Ups

 

WEEK 2 - Day 1

Warm Up

  • Min 1/5/9 - 30sec L Sit Hold
  • Min 2/6/10 - 6x Strict HSPU
  • Min 3/7/11 - 2x Legless Rope Climbs
  • Rest 4/8/12

Front Squats

  • 7 @65% x2
  • 5 @75% x2
  • 3 @85% x 2
  • Rest 3 min

Split Jerk 

  • 5×3 

Shoulder to Overhead 

  • Push Jerk 7×3 

WORKOUT - AMRAP (15 Minutes)

  • 15Cal Assault AirBike
  • 6x Hang Clean 2 push jerk @40
  • 5x Pull-Ups
  • 10x GHD Sit-Ups

WEEK 2 - Day 2

Shoulder Warm-Up Prehab
10 Reps - 3 Sets

  • 10 Front Raises
  • 10 Reverse Fly
  • 10 Lateral Raise
  • 10 SDHP

EMOM (12 Minutes)

  • 3x Full Snatch catching in a squat

Snatch Lift-Off

  • 3×5

Snatch Balance To OHS

  • X3-X3-X3-X2-X2-X1-X1-X1

WORKOUT AMRAP - 18 MINUTES

  • 8x Snatch
  • 8x T2B
  • 8x Bar Facing Burpees
  • 100m Assault AirRunner 

WEEK 2 - Day 3

  • Stretch Day

WORKOUT - FOR TIME

  • 1km Assault AirBike
  • 1km Ski Erg
  • As many KM till failure on Assault AirRunner
  • 500m Swim

WEEK 2 - Day 4

Warm-Up

  • 4x 30m BB lunge
  • 4x Backward sled Drag
  • 3 Rounds
  • 10 C2B
  • 1min Plank

Deadlifts

  • 3x@ 65% - 3@ 70% - 3@ 75% - 2@ 80% - 2@ 85%

3 Sets (12 Minute Cap)

  • 6x Bent Over Row
  • 6x L&R Single Arm Row
  • 6x DB Deadlift

Workout EMOM
Reps: 25-20-15-10

  • Assault AirBike (Cal)
  • Deadlifts @105kg
  • T2B
  • GHD sit-ups

WEEK 2 - Day 5

Warm-Up

  • 3x 40m Yoke Walk @ bodyweight x2
  • 3x 50m Farmers Walks

Back Squat - 12 Minute Cap

  • x7 @65% x2
  • x5 @75% x2
  • x3 @85% x2

Thrusters
Reps: 21-15-9 

  • 2 Rounds @ 43kg 

WORKOUT

8 Rounds 1min on 30sec off

  1. A) Double Unders
  2. B) T2B
  3. C) Assault AirBike

WEEK 2 - Day 6

Warm-Up

  • 10x Banded Ring M/U
  • 10x Banded Ring P/U
  • 10x Banded Tricep Extension
  • 10x Banded Pull Aparts

Clean - Resting 2 Mins between sets

  • 21-15-9 

Clean Grip Lift Off

  • 3×3 @90%
  • 2×3 @95%

BB Split Squat & GHD Hamstring Curls

  • 4×6 Reps (each side with BB SS)

WORKOUT - FOR TIME
Reps: 3-6-9-12

  • 50cal Row
  • Squat Clean
  • Burpees
  • GHD Sit-Ups
  • 50cal AirBike

 

WEEK 3 - Day 1

Warm Up

  • Min 1/5/9 30sec Handstand Hold
  • Min 2/6/10 Alt. Pistol Squats
  • Min 3/7/11 6 Strict T2B
  • Rest 4/8/12

Front Squats

  • 7 @60% x2
  • 5 @70% x2
  • 3 @80% x2
  • Rest 3 min

Split Jerk 

  • 3×3 

Shoulder to Overhead - 2 Rounds
Reps: 21-15-9 

  • Push Jerk

WORKOUT - AMRAP 15 MINUTES

  • 200m Assault AirRunner
  • 10x Strict Pull-Ups
  • 10x Clapping Push-Ups
  • 25x Squats

WEEK 3 - Day 2

Shoulder Warm-Up Prehab - 3 Sets

  • 10x Front Raises
  • 10x Reverse Fly
  • 10x Lateral Raise
  • 10x SDHP

Full Snatch - Unbroken add weight each change

Reps: 21-15-9

Snatch Balance To OHS - 2 Rounds

Reps: 21-15-9

WORKOUT - AMRAP 18 MINUTES

  • 30Cal Assault AirBike
  • 10 Wall Balls
  • 10 DB Squat Snatch
  • 30 D/U

IF TIME

  • 1 M/U EMOM 10min

WEEK 3 - Day 3

  • Stretch Day

WORKOUT - ASSAULT

  • 10km Assault AirBike

WEEK 3 - Day 4

Warm-Up

  • 3x 30m Prowler Push
  • 3x Legless Rope Climbs

AMRAP - 8 Minutes

  • 7T2B
  • 10x GHD Sit-Ups

Deadlifts - Unbroken 2 Rounds

  • X30
  • Rest 2 Min
  • X25

3 Sets - 12 Minutes Cap

  • 6x Bent Over Row
  • 6x L&R Single Arm Row
  • 6x DB Deadlift

WORKOUT - AMRAP 12 MINUTES

  • 10 Cal Assault Air Runner
  • 10 KB swings
  • 5 Turkish Get-Ups
  • 30m Sled Push

WEEK 3 - Day 5

Warm-Up

  • 6x 30sec Weighted Planks

Back Squat - 12 Minutes Cap

  • x7@ 60% x2
  • x5@ 70% x2
  • x3@ 80%x2

Thrusters

  • X30
  • Rest 2min
  • X20

WORKOUT- FOR TIME
Reps: 21-15-9

  • Cal Assault Airbike
  • Thrusters
  • Burpee over rower (Alternative: Bar if using bike)

WEEK 3 - Day 6

Warm-Up

  • 10x Banded Ring M/U
  • 10x Banded Ring P/U
  • 10x Banded Tricep Extension
  • 10x Banded Pull Aparts

Clean & Jerk - Once you can’t continue to jerk continue to clean

  • x3 @65% - x3 @70% - x3 @75% - x2 @80% - x2 @85% - x1@90% - x1@90%

Clean Grip Lift Off

  • 3×3 @90%
  • 2×3 @95%

BB Split Squat & GHD Hamstring Curls

  • 4×6 Reps (each side with BB Split Squat)

WORKOUT - FOR TIME
Reps: 10-15-20-25

  • Clean @30kg
  • Push-Ups
  • T2B
  • Assault AirBike (Cal)

 

WEEK 4 - Day 1

 Warm Up

  • Min 1/5/9 25 Unbroken DU
  • Min 2/6/10 10-15 GHD Sit Ups
  • Min 3/7/11 2-5 M/U
  • Rest 4/8/12

Front Squats 

  • 7 @65% x2
  • 5 @75% x2
  • 3 @85% x2
  • Rest 3 min

Split Jerk 

  • 3×3

Shoulder to Overhead
Push Jerk

  • 3×3
  • 2×2
  • 3×1

WORKOUT “15.3” AMRAP - 15 MINUTES

  • 7 M/U
  • 50WB @9kg
  • 100 D/U
  • 10Cal Assault AirRunner or Airbike

WEEK 4 - Day 2

Shoulder Warm-Up Prehab - 3 Sets

  • 10x Front Raises
  • 10x Reverse Fly
  • 10x Lateral Raise

EMOM - 12 Minutes

  • 3x Power Snatch - Min 1/3/5/7/9/11
  • 3x Squat Snatch - Min 2/4/6/8/10/12

Snatch Lift-Off

  • 3×5

Snatch Balance To OHS

  • 3×3
  • 2×2
  • 3×1

WORKOUT - TO TIME
Reps: 21-15-11-9

  • OHS
  • C2B
  • Assault AirBike

WEEK 4 - Day 3

  • Stretch Day

WORKOUT - ASSAULT

  • 10x 250m Assault AirBike Sprints
  • Resting 1min

WEEK 4 - Day 4

Warm-Up

  • 3x 30sec HSPU HOLDS
  • 3x Backward Sled Pull
  • 3× 6 Ring Dips

Deadlifts

  • 3 @70% - 3 @75% - 3 @80% - 1 @85% - 1 @90%

3 Sets - 12 Minute Cap

  • 6x Bent Over Row
  • 6x L&R Single Arm Row
  • 6x DB Deadlift

WORKOUT - AMRAP 8 MINUTES

  • 5x Power Clean
  • 5x Front Squat
  • 20x D/U
  • 10Cal Assault AirBike

WEEK 4 - Day 5

Warm-Up

  • 3x 40m Yoke Walk @ bodyweight x2
  • 3×6 De
  • 3x Medicine Ball over shoulder

Back Squat - 12 Minute Cap

  • x7@ 65% x2
  • x5@ 75% x2
  • x5@ 85%x2

Thrusters - Unbroken
Reps: 21-15-9

WORKOUT - AMRAP 13 MINUTES

  • 15Cal Assault AirBike

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