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The Fittest
Weekly Program
Week 6
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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
- 9 min AMRAP
- 30 Dual KB Clean @35/18s
- 20 Dual KB Front Squat
- 9 min AMRAP
- 30 Dual KB Clean @44/26s
- 20 Dual KB Front Squat
- 9 min AMRAP
- 30 Dual KB Clean @53/35s
- 20 Dual KB Front Squat
- Back Squat
- 8
- 3 @78%
- 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 Reps
- 3 Rounds
- 1 min each station
- Alt DB Snatch @35/20
- Box Jump @24/20”
- Cal Air Bike
- Rest 1 min
- For Reps
- 3 Rounds
- 1 min each station
- Alt DB Snatch @40/25
- Box Jump @24/20”
- Cal Air Bike
- Rest 1 min
- For Reps
- 3 Rounds
- 1 min each station
- Alt DB Snatch @50/35
- Box Jump @24/20”
- Cal Air Bike
- Rest 1 min
- Shoulder Press
- 2/3
- 8/6
*Maximal *Increase from last week - Rest 2 min b/t
- Super Narrow Grip Pull-Up
- 4
- 5
- KB Push-Up
- 4
- 10
- Rest 2 min
- 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
- 60 Burpee Over Bar
- 60 DL @95/65
- 90 Sit-ups
- For Time
- 60 Burpee Over Bar
- 60 DL @115/75
- 90 Sit-ups
- For Time
- 60 Burpee Over Bar
- 60 DL @135/95
- 90 Sit-ups
- Deadlift
- 4
- 8 @heavy load
*ncrease from last week - Rest 2–3 min b/t
- RDL
- 5
- 5
- Rest 2 min b/t
Selected Date
- 15 min AMRAP
- 9 Hang Clean @95/65
- 6 Alt Front Rack Lunge Steps @95/65
- 200m Run
- 15 min AMRAP
- 9 Hang Clean @115/75
- 6 Alt Front Rack Lunge Steps @115/75
- 200m Run
- 15 min AMRAP
- 9 Hang Clean @135/95
- 6 Alt Front Rack Lunge Steps @135/95
- 200m Run
- 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
- 3 Rounds
- 500m Row
- 20 American KB Swing @44/26
- 10 Jumping Pull-Up
- For Time
- 3 Rounds
- 500m Row
- 20 American KB Swing @53/35
- 10 Pull-Up
- For Time
- 3 Rounds
- 500m Row
- 20 American KB Swing @53/35
- 15 Pull-Up
- 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
- Narrow Grip Bench
- 4
- 12
- Tate Press
- 4
- 12
- DB Double Head Bicep Curl
- 4
- 15
- DB Double Head Skull Crusher
- 4
- 15
- Rest 2 min
Selected Date
- For Time
- 5 Rounds
- 400m Run
- 20m Broad Jump
- 15 V-Ups
- Rest 2 min
- For Time
- 5 Rounds
- 400m Run
- 20m Broad Jump
- 20 V-Ups
- Rest 2 min
- For Time
- 5 Rounds
- 400m Run
- 20m Broad Jump
- 25 V-Ups
- Rest 2 min
- Sumo DL
- 5
- 4 @ heavy load
- Rest 2 min b/t
- Alt KB Bent Over Row
- 4
- 20
- Alt KB Bench
- 4
- 20
- Alt DB Curl
- 4
- 20
- Alt DB Skull Crusher
- 4
- 20
- 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.