Table A1.
Complete list of workouts for 8 weeks of high-intensity functional training.
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| 1 |
Intro Class—Day 1 A. Squat B. Pushup C. Burpee D. Pull-ups E. Toes to Bar F. Shoulder Press/Push Press/Push Jerk G. Deadlift H. AMRAP 5:00: 5 Pullups, 10 Pushups, 15 Squats |
Intro Class—Day 2 A. Foam Rolling B. Back Extensions C. GHD Situps D. Dips E. Back/Front Overhead Squat F. Thruster G. Kettlebell Swings H. Tabata Kettlebell Swings, Burpees |
Intro Class—Day 3 A. Rowing B. Double Unders C. Wall Ball D. Handstands/ Handstand Pushups E. Clean F. Snatch G. 3 Rounds for time: 300 m Row, 10 Hang Power Cleans, 15 Box Jumps |
| 2 | A. EMOTM × 5: 4 Power Cleans at 75% 1RM B. Push Press: 8 at 50% 1RM, 7 at 60% 1RM, 6 at 70% 1RM, 2 × 5 at 75% 1RM C. 15-12-9 reps for time: Pull-ups, Heavy KB Swings (70# males/53# females), Burpees |
A. Back Squats: 10 at 50% 1RM, 8 at 60% 1RM, 2 × 6 at 70% 1RM, 2 × 6 at 75% 1RM B. 4 Rounds for time: 400m Run, 35 HR Push-ups, 25 Box Jumps (24 in males/20 in females) |
A. EMOTM × 8: Clean Pull + Clean + Front Squat 70–80% 1RM B. Hollow Holds: 5 × 30 OR Hollow Rocks 5 × 20 C. AMRAP 8:00: 16 Weighted Lunges (53# males/35# females), 8 Pull-ups |
| 3 | A. Push Press: 8 at 50% 1RM, 7 at 60% 1RM, 6 at 70% 1RM, 2 × 6 at 75% 1RM, 2 × 4 at 80% 1RM B. For Time: 20 Thrusters (95# males/65# females), 100m Suitcase Carry (53#males/35# females), 15 Thrusters, 150m Suitcase Carry, 10 Thrusters, 200m Suitcase Carry |
A1. Weighted Step-ups: 5 × 6 each leg A2. Hollow to Arch: 5 × 10 − 12 on bar or rings B. AMRAP 7:00: 6 Deadlifts (225# males/155# females or 65% 1RM), 40 Double Unders |
A. Snatch: 5 at 60% 1RM, 5 at 65% 1RM, 4 at 70% 1RM, 2 × 4 at 75% 1RM, 3 at 80% 1RM B. 5 Rounds for time: 250m Row, 16 Push-ups, 8 Toes To Bar, Rest:60 between rounds |
| 4 | A. Back Squats: 10 at 50% 1RM, 8 at 60% 1RM, 8 at 70% 1RM, 2 × 8 at 75% 1RM, 5 at 80% 1RM B. 3-6-9-12-15-18-21 reps for time: Pull-ups, Push Jerks (115# males/75# females) |
A. Snatch: 5 at 65% 1RM, 4 at 70% 1RM, 2 × 4 at 75% 1RM, 2 × 3 at 80% 1RM B. Pendlay Row: 4 × 10 C. AMRAP 13:00: 200 m Run, 20 Burpees, 20 Thrusters (75/55) |
A1. Push Press: 7 at 60% 1RM, 6 at 70% 1RM, 5 at 75% 1RM, 2 × 5 at 80% 1RM, 4 at 85% 1RM A2. Ring Rows: 5 × 8 AHAP B. EMOTM x 18: Odds: 4 Power Cleans at 70% 1RM, Evens: Calorie Row (12 male/9 female) |
| 5 | A1. Clean + Front Squat: 5 × 2 + 1 (add weight each set) A2. Strict Pull-ups: 4 × 60% 1RM B. For time: 400 m Run (85% max speed), then 20-15-10 reps of: Box Jumps (24 in male/20 in female) and V-ups, 400 m Run (85%), then 20-15-10 reps of: Overhead Lunges (45# males/25# females) and Push-ups, then 400 m Run (85%) |
A1. Back Squats: 8 at 70% 1RM, 8 at 75% 1RM, 3 × 5 at 80% 1RM A2. Strict HSPU: 4 × 70% max reps B. AMRAP 16:00: 7 Power Cleans (135# males/95# females), 35 Double Unders, 7 Toes to Bar, 100 m Suitcase Carry (53# males/35# females) |
A1. Split Jerks: 2-2-2-2 (increasing weight), 2 × 2 A2. Kipping Pull-ups: 4 × 7 − 10 B. EMOTM × 10: 100 m Sprint |
| 6 | A. Push Press + Split Jerk: 5 × 2+2 (Start at 75% of Push Press 1RM and add each set) B. 4 Rounds for time: 15 Calorie Row, 15 Box Jump Overs (24 in male/20 in female), Rest 2:00 C. GHD Sit-ups: 4 × 15−20 |
A1. Floor Press: 8 at 65% 1RM, 6 at 70% 1RM, 6 at 75% 1RM, 3 × 5 at 80% 1RM A2. Pistols: 4 × 5−10 B. AMRAP 7:00: 25 Wall-balls (20# male/14# female), 5 Deadlifts (275# male/185# female) |
A. EMOTM x 7: Power Snatch + Snatch B. 8 Rounds for time: 50m Sled Drag (face sled), 30 KB Swings (53# male/35# female) |
| 7 | A1. Clean and Jerk: 1-1-1-1-1 then, 2 × 1 at 90% 1RM A2. Strict Pull-ups: 3 × 80% max reps B. 5 Rounds for time: 15 Wall-balls, 10 Burpees *10 min time cap |
A. 3 Rounds for time: 800 m Run, 10 Power Cleans (185# male/125# female), 10 Front Squats, 75 Double Unders, 10 Toes to Bar, 10 Chest to Bar Pull-ups *40 min time cap B. L-sit x 1:00, Side Plank x 1:00, Plank Hold x 3:00 |
A1. Deadlifts: 8 at 60% 1RM, 2 × 6 at 70% 1RM, 2 × 5 at 80% 1RM A2. Kipping HSPU: 5 × 70% max reps B. 75 Calorie Row for time |
| 8 | A. Floor Press: 10 at 50% 1RM, 10 at 60% 1RM, 3 × 10 at 70% 1RM B. For time: 30 Box Jumps Overs (24 in male/20 in female), 30 Walking Lunges (each leg), 30 GHD Sit-ups, 30 Calorie Row, 30 Pull-ups, 30 Burpees, 30 Wallballs (20# male/14# female), 30 Dumbbell Snatches (40# male/25# female) |
A. Back Squat: 15 at 50% 1RM, 15 at 60% 1RM, 2 × 15 at 70% 1RM B. AMRAP 5:00: 21-15-9 reps of: Thrusters (95# male/65# female), Pull-ups Rest 2:00 Then AMRAP 5:00: 15 Hang Power Snatches (95# male/65# female), 30 Double-unders |
A. EMOTM × 6: 2-5 Strict Pull-ups + 2x’s Kipping B. 5-10-15-20-25 reps for time of: Hang Squat Cleans (male: 155-135-115-95-65#, female: 105-95-85-65-45#), HR Push-ups (Run 400m before each round) |
Note. Intro Class = Introductory classes to teach new members the basic techniques; AMRAP = as many rounds/reps as possible; GHD = Glute-Ham Developer; EMOTM = every minute on the minute; # = pounds; KB = kettlebell; HR = hand release; AHAP = As hard as possible; HSPU = Handstand pushups; Cap = time cap; 1RM = one repetition maximum; loads and exercises may be substituted based on skill level.