F!T F!X Workout

10 mins of :

3 Pull Ups
6 Push Ups
9 Crunchs

Let me know how many sets you do
?

F!T F!X Workout

AM Workout

5km Run - what time did you get?

PM Workout

10 Sets of the following exercises

5 Weighted Sumo Squats (50% of body weight)
3 Burpie Pull Ups (Stand up grab bar and pull up)

F!T F!X Workout

AM Workout

3km Row as fast as possible, what time did you get?

PM Workout

10 Sets of the following 2 exercises:

3 Front Squats - Bar infront of you (50% of body weight)
3 Chin Ups

F!T F!X Workout

AM Workout

Complete 10 Sets of this Chest workout.

3 Reps - Bench Press (75% of body weight)
5 Reps - Chest Push Up (Chest hits ground)

PM Workout

Row 1000m as fast as you can, let me know what time you got?

F!T F!X Workout

5 Sets of the following

15 Reps Of Each using Kettlebell

Kettlebell Swing
Shoulder Press
Bi Curl
Tri Extension
400m Run

F!T F!X Workout

AM Workout

Beep Test

PM Workout

10 Sets of:
3 Reps Weighted Squat (75% of Max)
1 Weighted Pull Up

Let me know weights used and how you went.

F!T F!X Workout

Do 3 sets of 3 reps doing the following exercises:

Bench Press
Deadlift

3 x 3 at 90% of max
3 x 3 at 80% of max
3 x 3 at 70% of max
3 x 3 at 60% of max
3 x 3 at 50% of max

F!T F!X Workout

Using the tabata format, 20 Sec Work 10 Sec Rest

Complete the following exercises 8 times, each rest you swap to the next exercise.

Hover
Side Hover Right
Side Hover Left
Crunch

Great core session, let me know how you pull up?

F!T F!X Workout

1000 Rep Challange

Complete 100 Reps of each before moving on.

Sqaut
Push Up
Crunch
Back Extension
Lunges
Dip
Leg Raise
Jumping Pull Up
Kettlebell Swing
Star Jumps

Finish with 1km Run.

How did you pull up?

F!T F!X Workout

Using a pull up / dip station

Do this workout intill faliure

3 Pull Ups
3 Dips

Pull ups, straight arm and pull up
Dips, shoulder below elbow, nice and deep

How many sets did you do before you lost form?