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The Fittest
Weekly Program
Week 9
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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
- 500 Row
- 8 Power Clean @115/75
- 8 Front Squat
- For Time
- 5 Rounds
- 500 Row
- 8 Power Clean @135/95
- 8 Front Squat
- For Time
- 5 Rounds
- 500 Row
- 8 Power Clean @155/105
- 8 Front Squat
- Back Squat
- 8
- 3 @75%
- 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
- 6 Rounds
- 60 Jump Rope Single Unders
- 10 Inverted Row
- For Time
- 6 Rounds
- 70 Jump Rope Single Unders
- 12 Inverted Row
- For Time
- 6 Rounds
- 75 Jump Rope Single Unders
- 15 Inverted Row
- Shoulder Press
- 1/2/3
- 8/6/4
*Increase from last week - Rest 2 min b/t
- Wide Grip Pull-Up
- 4
- 8
- Dips
- 4
- 10
- DB Front Raise
- 4
- 10
- DB Lateral Raise
- 4
- 10
- KB 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 b/t sets
Selected Date
- For Time
- 4 Rounds
- 12/9 Cal Fan Bike
- 20 DB DL @35/20s
- 25 Sit-ups
- For Time
- 4 Rounds
- 15/11 Cal Fan Bike
- 20 DB DL @40/25s
- 25 Sit-ups
- For Time
- 4 Rounds
- 15/12 Cal Fan Bike
- 20 DB DL @50/35s
- 25 Sit-ups
- 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
- 3 Rounds
- 500m Row
- 30 Air Squat
- 15 Push Press @65/45
- Rest 1 min
- 3 Rounds
- 500m Row
- 30 Air Squat
- 15 Push Press @75/55
- Rest 1 min
- 3 Rounds
- 500m Row
- 30 Air Squat
- 15 Push Press @95/65
- Rest 1 min
- 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
Selected Date
- 13 min AMRAP
- :20 Handstand Hold (Back to wall)
- :30 Wall Sit
- :30 SB Bearhug Hold
- :30 Plank
- 13 min AMRAP
- :25 Handstand Hold (Back to wall)
- :30 Wall Sit
- :30 SB Bearhug Hold
- :30 Plank
- 13 min AMRAP
- :30 Handstand Hold (Back to wall)
- :30 Wall Sit
- :30 SB Bearhug Hold
- :30 Plank
- 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
- :30
- Rest 2 min
- Preacher Curl
- 4
- 12
- Skull Crusher
- 4
- 12
- DB Bicep Curl
- 4
- 10
- DB Kickbacks
- 4
- 10/10
- Rest 2 min
Selected Date
- For Time
- 21-18-15-12-9 Burpee
- 50’ Walking Lunge
- For Time
- 21-18-15-12-9-6 Burpee
- 50’ Walking Lunge
- For Time
- 21-18-15-12-9-6-3 Burpee
- 50’ Walking Lunge
- Sumo DL
- 5
- 5 @ moderate load
- Rest 2 min b/t
- Supinated Pull-Up
- 4
- 10
- Diamond Push-Up
- 4
- 12
- Hammer Curl
- 4
- 10
- DB Skull Crusher
- 4
- 10
- Rest 2 min
- DB RDL
- 4
- 10
- 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.