.webp)
The Fittest
Weekly Program
Week 11
.jpg)
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
- For Time
- 30-24-18
- Cal Row
- Alt DB Box Step-Ups @35/20s @20”
- For Time
- 40-30-20
- Cal Row
- 30-24-18
- Alt DB Box Step-Ups @40/25s @20”
- For Time
- 40-30-20
- Cal Row
- 30-24-18
- Alt DB Box Step-Ups @50/35s @20”
- Back Squat
- 8
- 3 @83%
- Rest 2 min b/t
- Front Squat
- 5
- 3 @ moderate load
- Rest 2 min b/t
- Bulgarian Split Squat
- 5
- 6/6
- Rest 2 min b/t
- KB Windmill
- 4
- 3/3
- Prone Chinese Plank
- 4
- 1:00
- Rest 2 min
Selected Date
- For Time
- 4 Rounds
- Run 400m
- 20 Sit-ups
- 20 Pushup
- Rest 2 min
- For Time
- 4 Rounds
- Run 400m
- 25 Sit-ups
- 25 Pushup
- Rest 2 min
- For Time
- 4 Rounds
- Run 400m
- 30 Sit-ups
- 30 Pushup
- Rest 2 min
- Shoulder Press
- 1/3/3
- 6/4/2
*Increase from last week - Rest 2 min b/t
- Supinated Grip Pull-Up
- 4
- 10
- DB Shoulder Press
- 4
- 15
- DB Front Raise
- 4
- 10
- DB Lateral Raise
- 4
- 10
- DB Incline Curl
- 4
- 10
- DB Tate Press
- 4
- 10
- Rest 2 min
- Russian Twist
- 4
- 30
- Reverse Crunch
- 4
- 30
- Waiters Walk
- 4
- :30 (each)
- Rest 2 min
Selected Date
- 13 min AMRAP
- 15/12 Cal Row
- 20 Alt DB Snatch @35/20
- 12 Box Jump @24/20”
- 13 min AMRAP
- 15/12 Cal Row
- 20 Alt DB Snatch @40/25
- 15 Box Jump @24/20”
- 13 min AMRAP
- 15/12 Cal Row
- 20 Alt DB Snatch @50/35
- 15 Box Jump @24/20”
- Deadlift
- 7
- 4 @heavy load
*Increase from last week - Rest 2–3 min b/t
- RDL
- 5
- 3
- Rest 2 min b/t
Selected Date
- 10 min AMRAP
- 5 Ring Row
- 1,2,3,… Front Squat @50%BW
- 10 min AMRAP
- 6 Ring Row
- 1,2,3,… Front Squat @50%BW
- 10 min AMRAP
- 7 Ring Row
- 1,2,3,… Front Squat @50%BW
- Back 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
- 3 Rounds
- 30/22 Cal Air Bike
- 25 Burpee
- Rest 2 min
- For Time
- 3 Rounds
- 35/27 Cal Air Bike
- 25 Burpee
- Rest 2 min
- For Time
- 3 Rounds
- 40/32 Cal Air Bike
- 30 Burpee
- Rest 2 min
- Bench Press
- 4
- 8
*Increase from last week - 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
- DB Concentration Curl
- 4
- 12
- DB Alt Skull Crusher
- 4
- 24
- Alt DB Hammer Curl
- 4
- 20
- Alt DB Kickbacks
- 4
- 20
- Rest 2 min
Selected Date
- 15 min AMRAP
- :20 Hang
- 10 Ring Push-Up
- 15 Air Squat
- 15 min AMRAP
- :20 Hang
- 10 Ring Push-Up
- 15 Air Squat
- 15 min AMRAP
- :20 Hang
- 10 Ring Push-Up
- 15 Air Squat
- Sumo DL
- 5
- 6 @ Heavy load
*Increase from last week - Rest 2 Min b/t
- Wide Grip pull-up
- 4
- 5
- Ring Push-Up
- 4
- 15
- Bicep Curl
- 4
- 10
- OH Tricep Ext
- 4
- 10
- Rest 2 min
- DB Good Morning
- 4
- 20
- Bicycle Crunch
- 4
- 30
- Alt single Leg V-up
- 4
- 20
- Alt Jumping Lunges
- 4
- 20
- Rest 2 min
Selected Date
Accumulate 30-60 minutes of walking.
Ideally 10+ minutes after each meal.