4-Week Functional Fitness Program

THE PROGRAM

Training six days a week requires careful phasing and programming to help maintain all training parameters without overreaching. This program works as maintenance for lift technique and raw strength while improving aerobic capacity and muscle endurance. Heavy lifts without overloading training volume allow the athlete to maintain intensity in the three big lifts while also maintaining technique in doing Olympic lifts. Daily workouts which emphasise functional movements that avoid over-using the shoulders allows excellent foundation for any follow-up programs. The full 4-week program below ↓

THE WORK-OUTS

Designed to maintain technique and explosiveness while improving strength and endurance. Strength sets and reps are performed timely to keep the athlete on track but also performing with minimal rest. The Olympic lifts are each performed once per week for muscle maintenance. Many people perform the Olympic weight lifting exercise to improve strength and power. Strength in the clean is also reinforced with higher percentages each week.

Strength is something we all have room to improve on, and this program hits the major muscle groups each time. Front and back squats along with deadlifts are the foundations of overall strength.

The shoulders are taken care of with specific warm-ups to fire them up before any shoulder work. We now know how important it is to have shoulders warm and mobile before any loading to ensure they are stable through all pressing movements, as well as snatching and jerking.

Daily workouts combine a variety of functional movements with the regular use of the assault bike because it offers conditioning that is superior and more efficient than any other aerobic machine.

WHY THE Assault Fitness AssaultBike?

The Assault Bike still offers an incredibly efficient resistance-based workout. Anyone who uses an assault bike would feel using all four limbs in a high-level resistance training crushes calories faster than any other workout and takes their aerobic conditioning to the next level.No other exercise demands the same level of work for a given time, making it incredibly efficient. The assault bike is resistance training combined with high-intensity aerobic training, without the cost of high impact on the joints.

This program is intended for use by the intermediate and advanced athletes looking to improve functional fitness training to perform better at CrossFit style competitions. Always be sure to perform exercises with the correct technique before loading weight.

OKAY, LET'S DO THIS!

WEEK 1 - Day 1

Warm-Up EMOM (12 Minutes Duration)

Min 1/5/9 5x Strict C2B Pull-Ups
Min 2/6/10 5x Strict Ring Dips
Min 3/7/11 15x GHD Sit-Ups
Rest 4/8/12

Front Squats

10 Reps @ 65% - 2 Sets
5 Reps @ 75% - 2 Sets
5 Reps @ 85% - 2 Sets
Rest 3 min

Split Jerk

5 Reps - 3 Sets

Barbell Strict Press

5 Reps - 3 Sets

WORKOUT - ASSAULT FRAN
Reps 21-15-9

Assault Bike (Cal)
Thrusters @40kg
Pull-Ups

WEEK 1 - Day 2

Shoulder Warm-Up Prehab
10 Reps - 3 Sets

Front Raises
Reverse Fly
Lateral Raise

EMOM (12 Minutes Duration)

3x Power Snatch - Min 1/3/5/7/9/11
3x Squat Snatch - Min 2/4/6/8/10/12

Snatch Lift-Off

5 Reps - 3 Sets

Snatch Balance To Overhead Squat

3×3
2×2
3×1

WORKOUT - AMRAP (18 Minutes Duration)

25Cal Assault Fitness AssaultBike
5x Bar M/U
10x DB Ground to Overhead
15x T2B
10x Squat Snatch

WEEK 1 - Day 3

Stretch Day

WORKOUT - FOR TIME

1km Assault Bike
1km Assault Runner
1km Rower
100 DU

WEEK 1 - Day 4

Warm-Up

3x 30m Prowler Push
3x 2 Legless Rope Climb
X6, X4, X2 HSPU

Deadlifts (Weight you can do all sets unbroken)

X10-X15-X20-X25

3 Sets (12 Minutes Min)

6x Bent Over Row
6x L&R Single Arm Row
6x DB Deadlift

WORKOUT - AMRAP TILL FAIL

3x Deadlift @130kg
5x Box Jump Overs
10x C2B
15Cal Assault Fitness AssaultBike
10x GHD Sit-Ups

WEEK 1 - Day 5

Warm-Up

3x 40m Yoke Walk @ bodyweight x2

Back Squat (12 Minutes Cap)

x7 @65% x2
x5 @75% x2
x5 @85% x2

Thrusters - (Weight you can do all sets unbroken)

X10-X15-X20-X25

WORKOUT - FOR TIME
Reps: 21-15-9

Assault Fitness AssaultBike (Cal)
Thrusters
T2B

WEEK 1 - Day 6

Warm-Up

10x Banded Ring M/U
10x Banded Ring P/U
10x Banded Tricep Extension
10x Banded Pull Aparts

Clean & Jerk - Once you cant jerk continue to clean

x3@ 65%, x3@ 70%, x3@ 75%, x2@ 80%, x2@ 85%, x1@ 90% x1@ 90%

Clean Grip Lift Off

3×3 @85%
2×3 @92%
1×3 @95%

BB Split Squat & GHD Hamstring Curls

4×6 Reps

WORKOUT - EMOM (12 Minutes)

3-6-9-12
30Cal Assault Fitness AssaultBike or AirRunner Buy-in
Power Clean
Front Squat
GHD Sit-Ups

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WEEK 2 - Day 1

Warm Up

Min 1/5/9 - 30sec L Sit Hold
Min 2/6/10 - 6x Strict HSPU
Min 3/7/11 - 2x Legless Rope Climbs
Rest 4/8/12

Front Squats

7 @65% x2
5 @75% x2
3 @85% x 2
Rest 3 min

Split Jerk

5×3

Shoulder to Overhead

Push Jerk 7×3

WORKOUT - AMRAP (15 Minutes)

15Cal Assault Fitness AssaultBike
6x Hang Clean 2 push jerk @40
5x Pull-Ups
10x GHD Sit-Ups

WEEK 2 - Day 2

Shoulder Warm-Up Prehab
10 Reps - 3 Sets

10 Front Raises
10 Reverse Fly
10 Lateral Raise
10 SDHP

EMOM (12 Minutes)

3x Full Snatch catching in a squat

Snatch Lift-Off

3×5

Snatch Balance To OHS

X3-X3-X3-X2-X2-X1-X1-X1

WORKOUT AMRAP - 18 MINUTES

8x Snatch
8x T2B
8x Bar Facing Burpees
100m Assault AirRunner

WEEK 2 - Day 3

Stretch Day

WORKOUT - FOR TIME

1km Assault Fitness AssaultBike
1km Ski Erg
As many KM till failure on Assault AirRunner
500m Swim

WEEK 2 - Day 4

Warm-Up

4x 30m BB lunge
4x Backward sled Drag
3 Rounds
10 C2B
1min Plank

Deadlifts

3x@ 65% - 3@ 70% - 3@ 75% - 2@ 80% - 2@ 85%

3 Sets (12 Minute Cap)

6x Bent Over Row
6x L&R Single Arm Row
6x DB Deadlift

Workout EMOM
Reps: 25-20-15-10

Assault Fitness AssaultBike (Cal)
Deadlifts @105kg
T2B
GHD sit-ups

WEEK 2 - Day 5

Warm-Up

3x 40m Yoke Walk @ bodyweight x2
3x 50m Farmers Walks

Back Squat - 12 Minute Cap

x7 @65% x2
x5 @75% x2
x3 @85% x2

Thrusters
Reps: 21-15-9

2 Rounds @ 43kg

WORKOUT

8 Rounds 1min on 30sec off

A) Double Unders
B) T2B
C) Assault Fitness AssaultBike

WEEK 2 - Day 6

Warm-Up

10x Banded Ring M/U
10x Banded Ring P/U
10x Banded Tricep Extension
10x Banded Pull Aparts

Clean - Resting 2 Mins between sets

21-15-9

Clean Grip Lift Off

3×3 @90%
2×3 @95%

BB Split Squat & GHD Hamstring Curls

4×6 Reps (each side with BB SS)

WORKOUT - FOR TIME
Reps: 3-6-9-12

50cal Row
Squat Clean
Burpees
GHD Sit-Ups
50cal AssaultBike

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WEEK 3 - Day 1

Warm Up

Min 1/5/9 30sec Handstand Hold
Min 2/6/10 Alt. Pistol Squats
Min 3/7/11 6 Strict T2B
Rest 4/8/12

Front Squats

7 @60% x2
5 @70% x2
3 @80% x2
Rest 3 min

Split Jerk

3×3

Shoulder to Overhead - 2 Rounds
Reps: 21-15-9

Push Jerk

WORKOUT - AMRAP 15 MINUTES

200m Assault AirRunner
10x Strict Pull-Ups
10x Clapping Push-Ups
25x Squats

WEEK 3 - Day 2

Shoulder Warm-Up Prehab - 3 Sets

10x Front Raises
10x Reverse Fly
10x Lateral Raise
10x SDHP

Full Snatch - Unbroken add weight each change

Reps: 21-15-9

Snatch Balance To OHS - 2 Rounds

Reps: 21-15-9

WORKOUT - AMRAP 18 MINUTES

30Cal Assault Fitness AssaultBike
10 Wall Balls
10 DB Squat Snatch
30 D/U

IF TIME

1 M/U EMOM 10min

WEEK 3 - Day 3

Stretch Day

WORKOUT - ASSAULT

10km Assault Fitness AssaultBike

WEEK 3 - Day 4

Warm-Up

3x 30m Prowler Push
3x Legless Rope Climbs

AMRAP - 8 Minutes

7T2B
10x GHD Sit-Ups

Deadlifts - Unbroken 2 Rounds

X30
Rest 2 Min
X25

3 Sets - 12 Minutes Cap

6x Bent Over Row
6x L&R Single Arm Row
6x DB Deadlift

WORKOUT - AMRAP 12 MINUTES

10 Cal Assault Air Runner
10 KB swings
5 Turkish Get-Ups
30m Sled Push

WEEK 3 - Day 5

Warm-Up

6x 30sec Weighted Planks

Back Squat - 12 Minutes Cap

x7@ 60% x2
x5@ 70% x2
x3@ 80%x2

Thrusters

X30
Rest 2min
X20

WORKOUT- FOR TIME
Reps: 21-15-9

Cal Assault Fitness AssaultBike
Thrusters
Burpee over rower (Alternative: Bar if using bike)

WEEK 3 - Day 6

Warm-Up

10x Banded Ring M/U
10x Banded Ring P/U
10x Banded Tricep Extension
10x Banded Pull Aparts

Clean & Jerk - Once you can’t continue to jerk continue to clean

x3 @65% - x3 @70% - x3 @75% - x2 @80% - x2 @85% - x1@90% - x1@90%

Clean Grip Lift Off

3×3 @90%
2×3 @95%

BB Split Squat & GHD Hamstring Curls

4×6 Reps (each side with BB Split Squat)

WORKOUT - FOR TIME
Reps: 10-15-20-25

Clean @30kg
Push-Ups
T2B
Assault Fitness AssaultBike (Cal)

_________________________________________

WEEK 4 - Day 1

Warm Up

Min 1/5/9 25 Unbroken DU
Min 2/6/10 10-15 GHD Sit Ups
Min 3/7/11 2-5 M/U
Rest 4/8/12

Front Squats

7 @65% x2
5 @75% x2
3 @85% x2
Rest 3 min

Split Jerk

3×3

Shoulder to Overhead
Push Jerk

3×3
2×2
3×1

WORKOUT “15.3” AMRAP - 15 MINUTES

7 M/U
50WB @9kg
100 D/U
10Cal Assault AirRunner or AssaultBike

WEEK 4 - Day 2

Shoulder Warm-Up Prehab - 3 Sets

10x Front Raises
10x Reverse Fly
10x Lateral Raise

EMOM - 12 Minutes

3x Power Snatch - Min 1/3/5/7/9/11
3x Squat Snatch - Min 2/4/6/8/10/12

Snatch Lift-Off

3×5

Snatch Balance To OHS

3×3
2×2
3×1

WORKOUT - TO TIME
Reps: 21-15-11-9

OHS
C2B
Assault Fitness AssaultBike

WEEK 4 - Day 3

Stretch Day

WORKOUT - ASSAULT

10x 250m Assault Fitness AssaultBike Sprints
Resting 1min

WEEK 4 - Day 4

Warm-Up

3x 30sec HSPU HOLDS
3x Backward Sled Pull
3× 6 Ring Dips

Deadlifts

3 @70% - 3 @75% - 3 @80% - 1 @85% - 1 @90%

3 Sets - 12 Minute Cap

6x Bent Over Row
6x L&R Single Arm Row
6x DB Deadlift

WORKOUT - AMRAP 8 MINUTES

5x Power Clean
5x Front Squat
20x D/U
10Cal Assault Fitness AssaultBike

WEEK 4 - Day 5

Warm-Up

3x 40m Yoke Walk @ bodyweight x2
3×6 De
3x Medicine Ball over shoulder

Back Squat - 12 Minute Cap

x7@ 65% x2
x5@ 75% x2
x5@ 85%x2

Thrusters - Unbroken
Reps: 21-15-9

WORKOUT - AMRAP 13 MINUTES

15Cal Assault Fitness AssaultBike

Warm-Up

3x 40m Yoke Walk @ bodyweight x2
3x 50m Farmers Walks

Back Squat - 12 Minute Cap

x7 @65% x2
x5 @75% x2
x3 @85% x2

Thrusters
Reps: 21-15-9

2 Rounds @ 43kg

WORKOUT

8 Rounds 1min on 30sec off

A) Double Unders
B) T2B
C) Assault Fitness AssaultBike

WEEK 4 - DAY 6

Warm-Up

10x Banded Ring M/U
10x Banded Ring P/U
10x Banded Tricep Extension
10x Banded Pull Aparts

Clean - Resting 2 Mins between sets

21-15-9

Clean Grip Lift Off

3×3 @90%
2×3 @95%

BB Split Squat & GHD Hamstring Curls

4×6 Reps (each side with BB SS)

WORKOUT - FOR TIME
Reps: 3-6-9-12

50cal Row
Squat Clean
Burpees
GHD Sit-Ups
50cal AssaultBike

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CONGRATULATIONS, YOU DID IT!

Functional Fitness Jump Anchorman