The reason we love functional fitness is because its not BORING! We love mixing the traditional with the functional, but sometimes you can mix things up using just traditional exercises as well — load, frequency, speed — all these factors can spice up a traditional workout.
The Finisher – Heavy Lifting & Functional Fatigue workout is a unique workout, broken up into three phases: Strength, Endurance and Power. Each day you’ll start the workout with a 5×5 traditional heavy lifting exercise (Strength). Then you’ll follow that with 3-4 traditional exercises (Endurance). You don’t want to go heavy on these exercises. Find a weight that is challenging, but will allow you to get up to four sets. Then you’ll end the workout with the Finisher, a unique superset of exercises to test your Power under fatigue.
Journal –> Keep track of your load and reps each week. Instead of changing up the exercise routine each week, try to increase load and reps instead. You can also use the advanced tips to change up the exercises slightly, but the goal is NOT to change the routine entirely.
Details:
60-90 seconds rest in between exercises and 90-120 seconds rest in between sets. You will perform all of the sets of one exercise before moving on to the next exercise (Horizontal Loading).
KB = Kettlebell, DB = Dumbbell, BB = Barbell
Legs
Workout Time: 60-75 minutes
Equipment Needed: BB & Plates, DB, Box or Bench
STRENGTH
- BB Seated Squat – 5 x 5
Advanced: BB Front Squat, BB Deficit Squat, or add 4-2-1 tempo to any BB squat variation
WORKOUT
- BB Deadlift – 3-4 x 8
Advanced: BB Sumo Deadlift, BB Kickstand Deadlift, or add 4-2-1 tempo to any BB deadlift variation - Side Step Ups – 3-4 x 8 (each leg)
Advanced: Eccentric Drop, Weighted Side Step Ups - DB RDL – 3-4 x 8 (4-2-1 Tempo)
Advanced: DB Kickstand RDL Walk, DB Heels Elevated RDL, DB Single Leg RDL
FINISHER
Downhill: 10-9-8-7-6-5-4-3-2-1
- Goblet Squats
- Burpees
Perform 10 goblet squats then 10 burpees. 9 goblet squats then 9 burpees. 8 goblet squats then 8 burpees. Etc. Complete as quickly as possible, resting as little as possible without losing proper form.
CORE
AB Rollouts – 4 x 12
Full Body
Workout Time: 60-75 minutes
Equipment Needed: DB or KB, Bar or Ropes
STRENGTH
- Weighted Farmers Walk – 5 x 40 yards (or 45 secs)
Advanced: Single Arm Farmers Walk, Front Rack Carry, Overhead Carry
WORKOUT
- Inverted Row – 3-4 x 8
Advanced: Single Arm Bodyweight Row (rings or TRX), Chin Ups, Pull Ups - DB Bridge Press – 3-4 x 12
Advanced: DB Single Arm Bridge Press, DB Single Leg Bridge Press, DB Push Up Renegade Row - KB Clean + Cossack Squat – 3-4 x 8 (each side)
Advanced: KB Snatch + Lunge, KB Front Rack-Squat Get Ups, KB Burpee + Clean + Front Squat
FINISHER
5 Sets / 60 seconds rest between sets
- Jumping Lunge x 10 (each side)
- Jump Squats x 10
- Squat Hold x 10 seconds
Perform 10 jumping lunges on each leg followed by 10 jump squats then a 10 second isometric squat hold.
CORE
Side Planks – 4 x 15
Active Recovery: Cardio/Core/Mobility
4 Sets. Complete all exercises in the set consecutively, no rest between exercises or sets.
- 800m Row, 12c Ride or 1/2 Mile Jog
- Childs pose -> Arch x 10
- Dead Hang x max
- Pigeon Stretch x 60 sec (each side)
- High Plank Spider Lunge x 10
- Bird Dogs x 10 (each side)
- Dead Bugs x 10 (each side)
Push / Pull
Workout Time: 60-75 minutes
Equipment Needed: Pull Up Bar, BB, Bench, DB
STRENGTH
- Chin Ups – 5 x 5
Advanced: Gorilla Rows, Weighted Chin Up
WORKOUT
- BB Bench Press – 3-4 x 8
Advanced: Add 4-2-1 Tempo, BB Incline Bench Press - DB Incline Bench Alt Rows – 3-4 x 10 (each side)
Advanced: Add 2 sec hold, DB Plank Row, BB Supinated Row - DB Close Grip Bench Press – 3-4 x 12
Advanced: Add 4-2-1 Tempo, DB Single Arm Bench Press
FINISHER
Downhill: 10-9-8-7-6-5-4-3-2-1
- Push Ups
Advance: Weighted, either by vest, plate or sand bag - Pull Ups
Perform 10 push ups then 10 pull ups. 9 push ups then 9 pull ups. 8 push ups then 8 pull ups. Etc. Complete as quickly as possible, resting as little as possible without losing proper form.
CORE
V-Ups – 4 x 15
Full Body
Workout Time: 60-75 minutes
Equipment Needed: KB
First complete the strength exercise, then move onto the complex. Choose from one of the KB complexes below and complete 6-8 Sets / Rest 1-2 minutes between sets.
STRENGTH (choose one)
- Barbell Step Ups 5 x 5
- Barbell Reverse Lunge 5 x 5 (each side)
COMPLEX (choose one)
6-8 Sets, complete 5 reps of each movement in the complex.
- Deadlift, Row, Clean, Thruster
- Burpee clean, Gorilla Row, Front Squat
- Overhead Lunge, Double Clean + Front Squat, Renegade Row
- Body Clean to Snatch, Clean to Back Lunge, Burpee Squat Clean Thruster
FINISHER
6 Minutes AMRAP
- Skier Hops x 10 (5 each side)
- V Crunches x 10
- Toe Reaches x 10
Perform as many rounds as possible in 6 minutes.
Cardio
Workout Time: 60 minutes
Select a Cardio workout from our WOD section to perform today.
Rest
Stretch, go for a walk or light hike, spend some time in meditation and go ahead and have that cheat meal, you earned it!
