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The Fittest
Weekly Program
Week 8
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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
- 4x
- 2 min Rounds
- 200m Run
- Max effort Air Squat
- Rest 1 min b/t
- 4x
- 2 min Rounds
- 200m Run
- Max effort Air Squat
- Rest 1 min b/t
- 5x
- 2 min Rounds
- 200m Run
- Max effort Air Squat
- Rest 1 min b/t
- Back Squat
- 8
- 3 @70%
- 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
- Turkish Get-Up
- 4
- 3/3
- DB Suitcase DL
- 4
- 10/10
- Rest 2 min
Selected Date
- For Time
- 5 Rounds
- 20 Alt DB Hang Snatch @35/20
- 20 Sit-Up
- For Time
- 5 Rounds
- 20 Alt DB Hang Snatch @40/25
- 25 Sit-Up
- For Time
- 5 Rounds
- 20 Alt DB Hang Snatch @50/35
- 25 Sit-Up
- Shoulder Press
- 1/2/3
- 8/6/4
*Increase from last week - Rest 2 min b/t
- Ring Pull-Up
- 4
- 8
- Banded Push-Up
- 4
- 15
- Rest 2 min
- DB Snow Angels
- 4
- 10
- DB Zottman Curl
- 4
- 10
- KB (horns) Tricep Ext
- 4
- 15
- Weighted Turkish Sit-Up
- 4
- 10
- Weighted Superman Hold
- 4
- :30
- Alt Z Press
- 4
- 20
- Rest 2 min b/t sets
Selected Date
- For Distance
- 4 Rounds
- 4 min Max Distance Row
- Rest 2 min
- For Distance
- 4 Rounds
- 4 min Max Distance Row
- Rest 2 min
- For Distance
- 4 Rounds
- 4 min Max Distance Row
- Rest 2 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
- 12 min AMRAP
- 9/7 Cal Fan Bike
- 9 Goblet Squat Squat @35/20
- 12 min AMRAP
- 12/9 Cal Fan Bike
- 9 Goblet Squat Squat @44/26
- 12 min AMRAP
- 12/9 Cal Fan Bike
- 9 Goblet Squat Squat @53/35
- Front Squat
- 10
- 2 @33X1 Tempo
- Rest 2 min b/t
- Alt DB Box Step-Up
- 4
- 10
- Gator Rolls
- 4
- 20
- Rest 2 min b/t sets
Selected Date
- For Time
- 6 Min AMRAP
- Burpee Pull-Ups
- 6 Min AMRAP
- 2 Strict Pull-Ups
- 4 Burpee
- 6 Min AMRAP
- 3 Strict Pull-Ups
- 5 Burpee
- Bench Press
- 4
- 7
*Increase from last week - 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
- :25
- 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
- 10/10
- Rest 2 min
Selected Date
- For Time
- 30/20 Cal Air Bike
- Then
- 5 Rounds
- 15 V-Ups
- 20 Russian KB Swing @35/18
- Then
- 1K Row
- For Time
- 30/20 Cal Air Bike
- Then
- 5 Rounds
- 15 V-Ups
- 20 Russian KB Swing @44/26
- Then
- 1K Row
- For Time
- 30/20 Cal Air Bike
- Then
- 5 Rounds
- 20 V-Ups
- 20 Russian KB Swing @53/35
- Then
- 1K Row
- Sumo DL
- 5
- 5 @ moderate load
- 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 (each)
- 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.