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The Fittest
Weekly Program
Week 7
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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
- 10 SB Squats @100/70
- 300’ Shuttle Run (50’ Segments)
- For Time
- 5 Rounds
- 10 SB Squats @120/80
- 300’ Shuttle Run (50’ Segments)
- For Time
- 5 Rounds
- 10 SB Squats @150/100
- 300’ Shuttle Run (50’ Segments)
- Back Squat
- 8
- 3 @80%
- Rest 2 min b/t
- Front Squat
- 5
- 3@ Heavy load
- Rest 2 min b/t
- Alt Backward Lunges
- 5
- 10
*No pausing during sets - Rest 2 min b/t
- L/R Turkish Get-Up
- 4
- 3/3
- DB Suitcase DL
- 4
- 10/10
- Rest 2 min
Selected Date
- For Time
- 30/22 Cal Row
- 30 HRPU
- 30/22 Cal Row
- 30 Push-Up
- 30/22 Cal Row
- 30 Burpee
- For Time
- 35/26 Cal Row
- 35 HRPU
- 35/26 Cal Row
- 35 Push-Up
- 35/26 Cal Row
- 35 Burpee
- For Time
- 40/30 Cal Row
- 40 HRPU
- 40/30 Cal Row
- 40 Push-Up
- 40/30 Cal Row
- 40 Burpee
- Shoulder Press
- 1/2/3
- 8/6/4
- Rest 2 min b/t
- Supinated Grip Pull-Up
- 4
- 8
- DB Shoulder Press
- 4
- 12
- Rest 2 min
- 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
- For Total Calories
- 7 Rounds
- 250/200m Row
- Max Effort Cal Air Bike
- Rest 1 min
- For Total Calories
- 7 Rounds
- 250/200m Row
- Max Effort Cal Air Bike
- Rest 1 min
- For Total Calories
- 7 Rounds
- 250/200m Row
- Max Effort Cal Air Bike
- Rest 1 min
- Deadlift
- 5
- 6 @moderate load
*Increase from last week - Rest 2–3 min b/t
- RDL
- 5
- 4
- Rest 2 min b/t
Selected Date
- For Time
- 6 Rounds
- 12 Hang Clean @65/45
- 12 Front Squat
- Rest 1 min
- For Time
- 6 Rounds
- 12 Hang Clean @75/55
- 12 Front Squat
- Rest 1 min
- For Time
- 6 Rounds
- 12 Hang Clean @95/65
- 12 Front Squat
- Rest 1 min
- Back Squat
- 10
- 2 @33X1 Tempo
- Rest 2 min b/t
- Alt DB Box Step-Up
- 4
- 10
- Rest 2 min b/t
- Gator Rolls
- 4
- 20
- Rest 2 min b/t sets
Selected Date
- For Time
- 10 Rounds
- 1 Strict Pull-Up
- 100m Run
- For Time
- 10 Rounds
- 3 Strict Pull-Up
- 100m Run
- For Time
- 10 Rounds
- 5 Strict Pull-Up
- 100m Run
- Bench Press
- 4
- 7
- Rest 2 min b/t
- Bent Over Row
- 5
- 10
- Rest 2 min b/t
- DB Shoulder Press
- 4
- 10
- Supinated Chin Over Bar Hold
- 4
- :20
- Rest 2 min
- DB Concentration Curl
- 4
- 12
- DB Alt Skull Crusher
- 4
- 12 (each)
- Alt DB Hammer Curl
- 4
- 10
- Alt DB Kickbacks
- 4
- 10
- Rest 2 min
Selected Date
- 10 min AMRAP
- 12 KB DL @35/18s
- 50’ KB Farmer Carry @35/18s
- 18 Sit-up
- 10 min AMRAP
- 12 KB DL @44/26s
- 50’ KB Farmer Carry @44/26s
- 18 Sit-up
- 10 min AMRAP
- 12 KB DL @53/35s
- 50’ KB Farmer Carry @53/35s
- 18 Sit-up
- Sumo DL
- 5
- 5 @ moderate load
- 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.