Table A1.
Detailed description of study high-intensity functional training intervention.
| Day | Structure | Workout of the Day * |
|---|---|---|
| 1 | M | Two mile Run (no time cap) |
| 2 | GW | (8 Push Press (135/95 lbs) + 8 Pull-Ups) × 5 rounds for time |
| 3 | MGW | (12 Goblet Squats (45/25 lbs) + 12 Burpees + 24 Calorie Row) AMRAP in 10 min |
| 4 | MG | (400 meter Run + 25 Box Jumps (18/12 inches)) × 3 rounds for time |
| 5 | W | Deadlift 5-5-5-5-5 working up to target 85% of 1RM |
| 6 | G | Kipping Pull-Up practice for 20 min |
| 7 | WM | (10 Thrusters (135/95 lbs) + 100 Double Unders) × 4 rounds for time |
| 8 | GWM | (6 Handstand Push-Ups + 12 Deadlifts (185/135 lbs) + 500 meter Row) AMRAP in 12 min |
| 9 | GW | (15 Ring Rows + 20 Wall Balls (20/14 lbs)) × 4 rounds for time |
| 10 | M | 8 km Partner Row (no time cap) |
| 11 | W | Front Squat 1-1-1-1-1-1-1-1-1-1 working up to target a 1RM |
| 12 | MG | (400 meter Run + 20 Push-Ups) × 5 rounds for time |
| 13 | WMG | (5 Cleans (135/95 lbs) + 10 Pull-Ups + 15 Double Unders) AMRAP in 15 min |
| 14 | WM | (10/20 − 8/16 − 6/12 − 4/8 − 2/4 repetitions of Power Clean/Calorie Row) for time |
| 15 | G | Handstand Push-Up Practice for 20 min |
| 16 | W | Squat 3-3-3-3-3-3-3 working up to target 90% 1RM |
| 17 | MG | (800 meter Run + 25 Sit-Ups) × 3 rounds for time |
| 18 | MGW | (50 Double Unders + 5 Box Jumps (18/12 inches) + 15 Ball Slams (20/14 lbs)) AMRAP in 15 min |
| 19 | GW | (6 Strict Pull-Ups + 6 Front Squats (50% Squat 1RM)) × 4 rounds for time |
| 20 | M | Two mile Run (no time cap) |
| 21 | M | Tabata Double Unders × 2 |
| 22 | GW | (Maximum repetitions Handstand Push-Ups + 6 Deadlifts (75% 1RM)) × 5 rounds for time |
| 23 | GWM | (20 Sit-Ups + 16 Dumbbell Clean and Jerk (45/20 lbs) + 20 Calorie Row) AMRAP in 15 min |
| 24 | WM | (30 Kettlebell Swings (45/20 lbs) + 400 meter Run) × 5 rounds for time |
| 25 | G | Strict Pull-Up Practice (Loaded) for 25 min |
| 26 | G | Muscle Up Practice for 25 min |
| 27 | WM | (6 Squats (50% 1RM) + 50 Double Unders) × 4 rounds for time |
| 28 | WMG | (12 Goblet Squats (45/25 lbs) + 12 Burpees + 24 Calorie Row) AMRAP in 10 min |
| 29 | MG | (400 meter Run + 10 Handstand Push-Ups) × 5 rounds for time |
| 30 | W | Clean 1-1-1-1-1-1-1-1-1-1 working up to target 1RM |
M = monostructural (i.e., a single exercise modality) exercise, G = gymnastics exercise, W = weightlifting exercise, and AMRAP = “as many rounds as possible.” * WODs were scaled to match individual capabilities on an as needed basis. All scaling options were in accordance with outlined CrossFit scaling practices [8] (p. 75).