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The Fittest
Weekly Program
Week 5
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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
- 5 Rounds
- 25 Air Squat
- 12 Russian KB Swing @44/26
- For Time
- 5 Rounds
- 30 Air Squat
- 15 Russian KB Swing @53/35
- For Time
- 5 Rounds
- 35 Air Squat
- 18 Russian KB Swing @53/35
- Back Squat
- 8
- 3@75%
- Rest 2 min b/t
- Front Squat
- 5
- 3@Heavy load
- 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
- 4 Rounds
- 25 Sit-Up
- 20 Alt Hang DB Snatch @35/20
- For Time
- 4 Rounds
- 25 Sit-Up
- 20 Alt Hang DB Snatch @40/25
- For Time
- 4 Rounds
- 25 Sit-Up
- 20 Alt Hang DB Snatch @50/35
- Shoulder Press
- 2/3
- 8/6
*Near maximal
*Increase from last week - Rest 2 min b/t
- Wide Grip Pull-Up
- 4
- 8
- Dips
- 4
- 10
- Rest 2 min b/t
- DB Front Raise
- 4
- 10
- DB Lateral Raise
- 4
- 10
- DB Crusher Curl
- 4
- 10
- OH DB Tricep Ext
- 4
- 10
- Rest 2 min
- V-up
- 4
- 10
- Bicycle Crunch
- 4
- 30
- HS Hold
- 4
- :30
- Rest 2 min
Selected Date
- 12 min AMRAP
- 8 Burpee
- 50 Single Unders
- 20 Alt Lunge Steps
- 12 min AMRAP
- 10 Burpee
- 50 Single Unders
- 20 Alt Lunge Steps
- 12 min AMRAP
- 12 Burpee
- 60 Single Unders
- 24 Alt Lunge Steps
- Deadlift
- 4
- 8@heavy load
*Increase from last week - Rest 2-3 min b/t
- RDL
- 5
- 5
- Rest 2 min b/t
Selected Date
- For Time
- 4 Rounds
- 8 DB Hang Clean
@35/20s - 8 DB Front Squat
- 8 DB Push Press
- For Time
- 4 Rounds
- 9 DB Hang Clean
@40/25s - 9 DB Front Squat
- 9 DB Push Press
- For Time
- 4 Rounds
- 9 DB Hang Clean
@50/35s - 9 DB Front Squat
- 9 DB Push Press
- Back Squat
- 5
- 2 @30X1 Tempo
- Rest 2 Min b/t
- Front Squat
- 5
- 3 @13X0 Tempo
- Rest 2 Min b/t
- Cyclist Squat
- 4
- 10
- Russian Twist
- 4
- 30
*Perform all exercises with the same KB - Rest 2 min b/t sets
Selected Date
- For Time
- 2K Row
- For Time
- 2K Row
- For Time
- 2K Row
- Bench Press
- 5
- 6
*Increase from last week - 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
- Preacher Curl
- 4
- 12
- Skull Crusher
- 4
- 12
- DB Bicep Curl
- 4
- 10
- DB Kickbacks
- 4
- 10
- Rest 2 min
Selected Date
- For Time
- 5 Rounds
- 9 DL @135/95
- 6 Power Clean
- 3 Push Jerk
- For Time
- 5 Rounds
- 9 DL @155/105
- 6 Power Clean
- 3 Push Jerk
- For Time
- 5 Rounds
- 9 DL @185/125
- 6 Power Clean
- 3 Push Jerk
- Sumo DL
- 5
- 4 @ heavy load
- Rest 2 min b/t
- Supinated Pull-Up
- 4
- 8
- Diamond Push-Up
- 4
- 12
- Hammer Curl
- 4
- 10
- DB Skull Crusher
- 4
- 10
- DB RDL
- 4
- 10
- Rest 2 min
- Russian Twist
- 4
- 30
- OH Sit-Up
- 4
- 15
- Walking Lunges
- 4
- 20
- Rest 2 min
Selected Date
Accumulate 30-60 minutes of walking
Ideally 10+ minutes after each meal.