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The Fittest
Weekly Program
Week 12
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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
- For Time
- 10 min AMRAP
- 1 Strict Pull-Up
- 5 Front Squat @135/95
- For Time
- 10 min AMRAP
- 2 Strict Pull-Up
- 6 Front Squat @155/105
- For Time
- 10 min AMRAP
- 3 Strict Pull-Up
- 6 Front Squat @185/125
- Back Squat
- 8
- 3 @85%
- 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
- 4x
- 2 min AMRAP
- 200m Run
- Max effort Burpee w/ remaining time
- Rest 2 min b/t AMRAPs
- 5x
- 2 min AMRAP
- 200m Run
- Max effort Burpee w/ remaining time
- Rest 2 min b/t AMRAPs
- 5x
- 2 min AMRAP
- 200m Run
- Max effort Burpee w/ remaining time
- Rest 2 min b/t AMRAPs
- Shoulder Press
- 1/3/3
- 6/4/2
*Increase from last week - Rest 2 min b/t
- Ring Pull-Up
- 4
- 8
- Banded Push-up
- 4
- 12
- DB Snow Angels
- 4
- 10
- DB Zottman Curl
- 4
- 10
- KB (horns) Tricep Ext
- 4
- 15
- Rest 2 min
- Weighted Turkish Sit-Up
- 4
- 10
- Weighted Superman Hold
- 4
- :30
- Alt Z Press
- 4
- 20
- Rest 2 min
Selected Date
- For Time
- 40/30 Cal Row
- 20 Power Snatch @55/35
- 30/22 Cal Row
- 15 Power Snatch
- 20/15 Cal Row
- 10 Power Snatch
- For Time
- 40/30 Cal Row
- 20 Power Snatch @75/55
- 30/22 Cal Row
- 15 Power Snatch
- 20/15 Cal Row
- 10 Power Snatch
- For Time
- 40/30 Cal Row
- 20 Power Snatch @95/65
- 30/22 Cal Row
- 15 Power Snatch
- 20/15 Cal Row
- 10 Power Snatch
- Deadlift
- 7
- 4 @heaviest load
*Increase from last week - Rest 2–3 min b/t
- RDL
- 5
- 3
- Rest 2 min b/t
Selected Date
- For time
- 3 Rounds
- 20 American KB Swing @35/18
- 40 Air Squat
- For time
- 3 Rounds
- 25 American KB Swing @44/26
- 50 Air Squat
- For time
- 3 Rounds
- 30 American KB Swing @53/35
- 60 Air Squat
- 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
- 20 min Cap
- 6 Rounds
- 12 Push Jerk @75/55
- 6 Inverted Row
- For Time
- 20 min Cap
- 6 Rounds
- 12 Push Jerk @95/65
- 6 Pull-Up
- For Time
- 20 min Cap
- 6 Rounds
- 12 Push Jerk @115/75
- 6 Chest to Bar Pull-Up
- 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
- Single DB (both hands on handle) Hammer Curl
- 4
- 20
- Decline Skull Crusher
- 4
- 15
- KB (horns) Bicep Curl
- 4
- 10
- KB Bottoms Up Shoulder
- 4
- 10/10
- Rest 2 min
Selected Date
- For Time
- 30 Power Clean @135/95
- 1200m Run
- For Time
- 30 Power Clean @155/105
- 1200m Run
- For Time
- 30 Power Clean @185/125
- 1200m Run
- Sumo DL
- 5
- 6 @ Heavy load
*Increase from last week - Rest 2 Min b/t
- Single Arm Ring Row
- 4
- 10
- Deficit Push-Up
- 4
- 10
- Spider Curl
- 4
- 10
- KB Crush Grip Skull Crusher
- 4
- 10
- Rest 2 min
- Sandbag bear hug
- 4
- :30
- Strict Toes to Bar
- 4
- 10
- Waiters Walk
- 4
- :30/:30
- Glute Bridge
- 4
- 15
- Backward Walking Lunges
- 4
- 20
- Rest 2 min
Selected Date
Accumulate 30-60 minutes of walking.
Ideally 10+ minutes after each meal.