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The Fittest
Weekly Program
Week 10
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Strength is
f*ck!ng paramount.
There used to be a time when we had to be strong, no questions asked.
We had to carry the carcass of the fresh hunt, the weight of a fallen friend, to build houses with our bare hands, to fight with melee weapons for survival and protection of our kin.
If our forefathers could see us today they’d pity us. Low testosterone, no strength, declining health, no libido, plastic in our food and in our brains... this pandemic has a clear reason: shitty food, no physical exercise, synthetic clothes, no sunlight, veganism, need I say more?
The guide you have in your hands is the first step towards reclaiming your ancestral strength, and to harness the power your body is capable of. And of course, we’ll also provide the f*ck!ng nutrition.
The Fittest - F*ck!ng Great Nutrition
For any inquiries, reach out to help@thefittest.com
Weekly Program
Train, Nourish, Recover.
Selected Date
- 20 min AMRAP
- 15/12 Cal Row
- 15 Push up
- 25 Air Squat
- 20 min AMRAP
- 18/14 Cal Row
- 20 Push up
- 30 Air Squat
- 20 min AMRAP
- 20/16 Cal Row
- 20 Push up
- 30 Air Squat
- Back Squat
- 8
- 3 @80%
- Rest 2 min b/t
- Front Squat
- 5
- 3@ moderate load
- Rest 2 min b/t
- Bulgarian Split Squat
- 5
- 6(each)
- Rest 2 min b/t
- KB Windmill
- 4
- 3/3
- Prone Chinese Plank
- 4
- 1:00
- Rest 2 min
Selected Date
- For Time
- 5 Rounds
- 10 DB Shoulder Press @35/20s
- 20 Sit-Ups
- For Time
- 5 Rounds
- 10 DB Shoulder Press @40/25s
- 25 Sit-Ups
- For Time
- 5 Rounds
- 10 DB Shoulder Press @50/35s
- 30 Sit-Ups
- Shoulder Press
- 1/3/3
- 6/4/2
*Increase from last week - Rest 2 min b/t
- Super Narrow Grip Pull-Up
- 4
- 5
- KB Push-Up
- 4
- 10
- DB Front Raise
- 4
- 10
- DB Lateral Raise
- 4
- 10
- Banded Bicep Curl
- 4
- 15
- Banded Tricep Ext
- 4
- 15
- Rest 2 min
- Hanging Leg Lifts
- 4
- 10
- Burpee
- 4
- 10
- Hollow Hold
- 4
- :30
- Rest 2 min
Selected Date
- For Time
- 4 Rounds
- 200m Run
- 12 Power Clean @95/65
- 9 Barbell Push-Up
- Rest 2 min b/t
- For Time
- 4 Rounds
- 200m Run
- 12 Power Clean @115/75
- 9 Barbell Push-Up
- Rest 2 min b/t
- For Time
- 4 Rounds
- 200m Run
- 12 Power Clean @135/95
- 12 Barbell Push-Up
- Rest 2 min b/t
- Deadlift
- 7
- 4 @ moderate load
*Increase from last week - Rest 2–3 min b/t
- RDL
- 5
- 3
- Rest 2 min b/t
Selected Date
- 12 min AMRAP
- 15 Hanging Knee Raises
- :30 OH DB Walk @35/20s
- :30 DB Farmer Walk @35/20s
- 12 min AMRAP
- 15 Hanging Knee Raises
- :30 OH DB Walk @40/25s
- :30 DB Farmer Walk @40/25s
- 12 min AMRAP
- 15 Hanging Knee Raises
- :30 OH DB Walk @50/35s
- :30 DB Farmer Walk @50/35s
- Front Squat
- 10
- 1 @55X1 Tempo
- Rest 2 min b/t
- Alt Cossack Squat
- 4
- 20
- Side Plank
- 4
- :30/:30
- Rest 2 min b/t sets
Selected Date
- For Time
- 5 Rounds
- 15 DB Hang Clean @35/20s
- 10 DB Push Press
- 10/7 Cal Fan Bike
- 1 Strict Pull-Up
- For Time
- 5 Rounds
- 15 DB Hang Clean @40/25s
- 10 DB Push Press
- 10/7 Cal Fan Bike
- 3 Strict Pull-Up
- For Time
- 5 Rounds
- 15 DB Hang Clean @50/35s
- 10 DB Push Press
- 10/7 Cal Fan Bike
- 5 Strict Pull-Up
- Bench Press
- 4
- 8
- Rest 2 min b/t
- Supinated Pendlay Row
- 5
- 10
- Rest 2 min b/t
- DB Incline Flys
- 4
- 10
- Chin Over Bar Hold
- 4
- :20
- Rest 2 min
- Narrow Grip Bench
- 4
- 12
- Tate Press
- 4
- 12
- DB Double Head Bicep Curl
- 4
- 15
- DB Double Head Skull
- 4
- 15
- Rest 2 min
Selected Date
- For Time
- 4 Rounds
- 400m Run
- 15 Jumping Pull-Ups
- 20 Push-Ups
- Rest 2 min
- For Time
- 4 Rounds
- 400m Run
- 20 Jumping Pull-Ups
- 25 Push-Ups
- Rest 2 min
- For Time
- 4 Rounds
- 400m Run
- 25 Jumping Pull-Ups
- 30 Push-Ups
- Rest 2 min
- Sumo DL
- 5
- 6 @ Heavy load
- Rest 2 min b/t
- Alt KB Bent Over Row
- 4
- 20
- Alt KB Bench
- 4
- 12
- Alt DB Curl
- 4
- 20
- Alt DB Skull Crusher
- 4
- 20
- Rest 2 min
- Russian KB Swing
- 4
- 20
- Russian Twist
- 4
- 30
- Farmers Carry Walk
- 4
- :30 (each)
- Rest 2 min
Selected Date
Accumulate 30-60 minutes of walking.
Ideally 10+ minutes after each meal.