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The Fittest
Weekly Program
Week 4
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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
- 4 Rounds
- 100' Walking Lunges
- 15 Burpee
- Rest 1 min
- For Time
- 4 Rounds
- 100' Walking Lunges
- 20 Burpee
- Rest 1 min
- For Time
- 4 Rounds
- 100' Walking Lunges
- 25 Burpee
- Rest 1 min
- Back Squat
- 8
- 3@70%
- Rest 2 min b/t
- Front Squat
- 5
- 3@moderate load
*Similar load to week 1 - Rest 2 min b/t
- Alt Forward Lunges
- 5
- 10
*No pausing during sets - Rest 2 min b/t
- L-Sit
- 4
- :30
- Alt KB Chinese Side Bends
- 4
- :30
- Rest 2 min
Selected Date
- For Time
- 10.9.8.7.6.5.4.3.2.1
- HRPU
- Sit-Up
- For Time
- 30 HRPU
- 30 Sit-Up
- 20 HRPU
- 30 Sit-Up
- 10 HRPU
- 30 Sit-Up
- For time
- 1.2.3.4.5.6.7.8.9.10.11
- HRPU
- 10 Sit-Up
- Shoulder Press
- 2/3
- 8/6
*Non maximal
*Increase from last week - Rest 2 min b/t
- Ring Pull-Up
- 4
- 12
- DB Snow Angels
- 4
- 10
- DB Zottman Curl
- 4
- 10
- KB (horns) Tricep Ext
- 4
- 15
- Weighted Turkish Sit-Up
- 4
- 10
- Rest 2 min
- Weighted Superman Hold
- 4
- :30
- Alt Z Press
- 4
- 20
- Rest 1 min
Selected Date
- For Time
- 50 Devil Press
@35/20s
- For Time
- 50 Devil Press
@40/25s
- For Time
- 50 Devil Press
@50/35s
- Deadlift
- 4
- 10@heavy load
*Increase from last week - Rest 2-3 min b/t
- RDL
- 5
- 5
- Rest 2 min b/t
Selected Date
- For Reps
- 5 Rounds
- 1 min each station
- DB Goblet Squat @35/20
- DB Push Press @35/20
- Cal Row
- For Reps
- 5 Rounds
- 1 min each station
- DB Goblet Squat @45/25
- DB Push Press @45/25
- Cal Row
- For Reps
- 5 Rounds
- 1 min each station
- DB Goblet Squat @50/35
- DB Push Press @50/35
- Cal Row
- Back Squat
- 5
- 2 @30X1 Tempo
- Rest 2 Min b/t
- Front Squat
- 5
- 3 @13X0 Tempo
- Rest 2 Min b/t
- Cyclist Squat
- 3
- 10
- Russian Twist
- 3
- 30
* Perform all exercises with the same KB - Rest 2 min b/t sets
Selected Date
- For Time
- 2 Rounds
- 400m Run
- 15 Burpee
- 400m Run
- Rest 3 min
- For Time
- 2 Rounds
- 400m Run
- 20 Burpee
- 400m Run
- Rest 3 min
- For Time
- 2 Rounds
- 400m Run
- 25 Burpee
- 400m Run
- Rest 3 min
- Bench Press
- 5
- 6
- Rest 2 Min b/t
- Supinated Bent Over Row
- 5
- 10
- Rest 2 Min b/t
- DB Arnold Press
- 4
- 10
- DB Bent Over Row
- 4 10
- 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 Press
- 4
- 10(each)
- Rest 2 min
Selected Date
- For Time
- 3 Rounds
- 30/21 Cal Fan Bike
- 20 American KB Swing
@44/26 - 10 Pull-Up
- For Time
- 3 Rounds
- 30/21 Cal Fan Bike
- 20 American KB Swing
@53/35 - 15 Pull-Up
- For Time
- 3 Rounds
- 30/21 Cal Fan Bike
- 20 American KB Swing
@53/35 - 20 Pull-Up
- Sumo DL
- 5
- 4@moderate load
- Rest 2 Min b/t
- Single Arm Ring Row
- 4
- 10
- Deficit Push-Up
- 4
- 10
- Spider Curl
- 4
- 10
- KKB Crush Grip Skull
Crusher - 4
- 10
- Rest 2 min
- Sandbag bear hug
- 4
- :30
- Strict Toes to Bar
- 4
- 10
- Waiters Walk
- 4
- :30(each)
- Glute Bridge
- 4
- 15
- Backwards Walking Lunges
- 4
- 20
- Rest 2 min
Selected Date
Accumulate 30-60 minutes of walking
Ideally 10+ minutes after each meal.