Functional Fitness Sampler day

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Below is a sample one day workout from our Functional Fitness for Tac guys program. It is meant as a one day trial to show you one aspect of what a workout day would look like

    There are two parts to this workout. Complete the strength portion first, then finish the workout with the 10 minute circuit as instructed below

     1: Establish your one rep max for bench for that day.  The load is not as important as the movement. If you have to, go lighter and finish the 1 RM at a safe load

     2: 6 sets of 2 reps at 85% of that 1 RM weight      approximately 90-120 sec rest in between sets.  The rest may seem short but don't worry you will be ok. You need to keep a good pace to finish on time. Go lighter if needed

     3:  6 sets of 3 reps           Increase load until 3 reps is hard but doable.     

The first 2-3 sets can be done as a  'warm up'  or 'build up' until you reach your   'working weight'.     90 seconds of rest in between sets.    

  4.   6 sets of 8 reps       60-90 seconds of rest between sets.  Don't go to heavy on this exercise. It is the movement that is important here. Go lighter in needed.   

300 M Row       

10   - Alternating DB Snatch (<50 lbs)   

5   - Pull ups       

DB   Carry around the Gym (<120 lbs) 

        These   exercises are to be repeated as many times as possible for 10 minutes. Go through this at about an 80% effort. 

The goal is to find it a hard but consistent pace. 

You should be able to do all reps unbroken and move immediately to the next movement. 

The weight is NOT as important as the pace   (these are suggested less than or equal to loads).          

This is a sample day in a functional fitness workout. Every day is different and is geared to develop all aspects of functional fitness including, strength, endurance and chassis integrity. The full program is an extensive 10 weeks and is designed to  prep a candidate for the reality of working in a tactical environment