F3-BLK A

🟩 HINGING & PRESSING

Week 1 + 3

Block 1 – Mobility + Prep
• Cat + Cow – 10
• World’s Greatest Stretch – 5/5
• SL → Double Glute Bridge – 10/10/10
• Deadlift Warm-Up – 8
1 Set

Block 2 – Primary Strength
• Deadlift – 6–8
• Weighted Low Plank Hold – Max
1:30 rest × 3 Sets

Block 3 – Horizontal Press Strength
• BB or DB Chest Press Drop Set – 4 → 8 → 12
(Decrease weight as reps increase)
1:00 rest × 3 Sets

Block 4 – Athletic Power + Pull
• Box Jumps – 10
• SL RDL + Band Row – 10/10
1:00 rest × 3 Sets

Block 5 – Explosive Push + Hinge
• Plyo Push-Ups – Max
• KB Swings – 12
1:30 rest × 3 Sets

Block 6 – Conditioning + Core
• AirBike – 20 Calories
• Plank Ups – 10/10
1:00 rest × 3 Sets

🟦 SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility + Activation
• Dowel Hip Flossing + Figure-8s – 10/10
• Hanging or TRX Scap Pulls – 10
• TRX Row w/ 3-s ISO – 8
• Goblet or Back Squat Warm-Up – 8
1 Set

Block 2 – Primary Strength + Power
• Goblet or BB Back Squat (3-s ISO each rep) – 8
• Chin-Ups (banded if needed) – Max
• SL Broad Jumps – 5/5
1:00 rest × 3 Sets

Block 3 – Split Squat + Pull
• DB or BB Split Squat – 8/8
• SA TRX Row w/ Rotation – 8/8
1:00 rest × 3 Sets

Block 4 – Athletic Conditioning
• Split Jumps – 30s
• TRX Row → Bicep Curl – 30s
• TRX Fallouts – 30s
1:00 rest × 3 Sets

Block 5 – Anaerobic Finisher
• AirBike Sprint – 20 Calories
• Weighted Low Plank Hold – Max
1–2 Sets

🟧 FULL BODY HIIT – ADVANCED

Week 1 + 3

Mobility Warm-Up
• World’s Greatest Stretch – 6/6
• Cat–Cow → Down Dog Flow – 6
• Mini-Band Lateral Walks – 10/10
• Hip Flexor + T-Spine Rotations – 6/6
1 Set

Block 1 – Athletic Power Circuit (3 Rounds)
• Assault Bike – 40s
• DB Clean → Push Press – 10
• Box Jump Overs – 12
• TRX Atomic Push-Ups – 10
1:00 rest

Block 2 – Strength Conditioning (3 Rounds)
• KB Swings – 20
• Walking DB Lunges – 12/12
• Renegade Rows – 10/10
• Med Ball Slams – 15
1:00 rest

Block 3 – Core + Capacity (3 Rounds)
• Hanging Knee Raises or Toes-to-Bar – 12–15
• Weighted Russian Twists – 20
• SkiErg or Row – 45s
1:00 rest

Finisher
• AirBike Sprints – 10s ON / 20s OFF × 8



🟩 HINGING & PRESSING

Week 2 + 4

Block 1 – Mobility + Prep
• Hamstring Swoops – 8/8
• Groin Rockers + T-Spine Rotations – 5/5
• SL → Double Glute Bridge – 10/10/10
• RDL Warm-Up – 6
1 Set

Block 2 – Primary Strength + Posterior Chain
• DB or BB RDL – 6–8
• Frog Reverse Hyper (bench) – 20
• Weighted Low Plank Hold – Max
1:00 rest × 3 Sets

Block 3 – Horizontal Press + Core
• DB Squeeze Press – 6–8
• DB Pec Fly from Hollow Hold – 10
• Reverse Crunch – 50
1:00 rest × 3 Sets

Block 4 – Unilateral Strength
•DB or BB SL RDL – 8/8
• Bench Step-Up → Knee Drive – 8/8
1:00 rest × 3 Sets

Block 5 – Metabolic Strength Circuit
• DB Cleans – 40s
• DB Push-Ups – 40s
• DB Alternating Reverse Lunges – 40s
1:00 rest × 3 Sets

🟦 SQUATTING & PULLING

Week 2 + 4

Block 1 – Mobility + Activation
• Rack Scarecrows + Wall Angels – 10/10
• Hanging or TRX Scap Pulls – 10
• Rack-Supported Deep Squat – 10
• Bulgarian Split Squat Warm-Up – 5/5
1 Set

Block 2 – Primary Strength + Power
• Bulgarian Split Squat – 6 reps
• Split-Squat Plyo Jumps – 6/6
• Pull-Ups (banded if needed) – Max
1:00 rest × 3 Sets

Block 3 – Squat + Pull
• Heels-Elevated Goblet Squat – 10
• SA Band or Cable Row from Split-Squat ISO – 10/10
1:00 rest × 3 Sets

Block 4 – Strength Conditioning
• DB Plank Rows – 30s
• DB Front Squat – 30s
1:00 rest × 3 Sets


Block 5 - Finsiher
Gunshow


🟧 FULL BODY HIIT — ADVANCED

Week 2 + 4

Mobility Warm-Up
• Lateral Lunge + T-Spine Reach – 6/6
• Hip Flexor → Hamstring Flow – 6/6
• Mini-Band Glute Bridge + Abduction – 12
• Scap Push-Ups – 10
1 Set

Block 1 – Power Conditioning (3 Rounds)
• DB Thrusters – 12
• Alternating DB Snatch – 10/10
• Lateral Box Jumps – 12
• Row Erg – 45s
1:00 rest

Block 2 – Strength Endurance (3 Rounds)
• Goblet Squats – 15
• Push-Ups – 20
• TRX Rows – 15
• KB Swings – 25
1:00 rest

Block 3 – Core + Capacity (3 Rounds)
• Hanging Knee Raises – 12–15
• Weighted Plank Shoulder Taps – 20
• Assault Bike – 40s
1:00 rest