AEROBIC BODYBUILDER
Welcome to the program!
Over the course of the next 8 weeks, these aerobic and strength progressions will build
your engine and your ability to sustain efforts over longer and longer durations. But first,
some background on the program:
The training philosophy that has become known as Functional Bodybuilding by so many
got its origins from my own training during the time frame of October 2016 through
October 2017. I did a deep exploration of the principles of blending functional fitness and
Bodybuilding, which still stands as the most profound training evolution of my entire life.
My perspective on training changed dramatically during this period and as a result, the
programs that I have offered to the world through Awaken Training Series, Base Camp,
and FBB: Persist, have taken on a unique look and feel.
One thing that is common amongst the previously mentioned programs is that they are all
single-session training programs. An interesting fact is that when I was busy developing
FBB concepts with my coach for the better part of 2017, I was in fact training double
sessions throughout most of the year. We were segmenting my training into morning
aerobic work and afternoon resistance training. Since the vast majority of individuals that
we coach and that follow our programs are not able to perform 2 workouts a day multiple
days a week, the thought of writing double day training programs didn't seem to meet the
needs of many. So I blended the most critical concepts into 60-90 min sessions in the
previously mentioned programs, and the results have been astounding.
Over the past year, I've been itching to put together something for you all that would
really get back to the essence of what started this whole FBB revolution. The true blending
of mixed modal and monostructural aerobic work with Bodybuilding principles and the
flare that is now easily identifiable as FBB. Where we have arrived is the Aerobic
Bodybuilder Program.
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8 Weeks Long
AM Aerobic Sessions - Mixed Modal 2x/week and Monostructural 2x/week
PM Bodybuilding Sessions - Body part splits - Upper and Lower
4 Days a week
64 total workouts that are progressive in nature from Week 1 to 8!
Good luck, and I hope you enjoy the program.
Marcus Filly
Getting Started
First, if you are new to Tempo training and reading workouts, head to https://revivalstrength.com/program-information/ first for detailed explanations on tempo,
supersets, and approaching loading, as well as common substitutions you may run into.
(Any aerobic equipment can be subbed as needed.) The tempos are important, so be sure
you understand how to execute them.
Double Sessions vs. Single:
Aerobic Bodybuilder is written in a segmented fashion. You can perform the sessions as
one longer session or two individual sessions that are spaced out morning and afternoon.
The latter is the way I used to train for years. Moving blood around the body in TRUE
aerobic fashion (sustainable repeatable work) is one of the most therapeutic tools we can
use every day. It is a secret that lots of higher-performing athletes use to optimize
training.
Not everyone can do double sessions and that is completely fine. Segmenting your
training is valuable still. You will have the ability to focus in on one aspect of the training
progression each time you come into the gym. Or if you are feeling ambitious, you could
do the two sessions a back to back.
How to use the program:
Commit and execute - block off the time 2x/day for your 4 days a week. Make the
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other days in between active recovery days where you hike, swim, walk, yoga, etc.
Typically the aerobic work will take 30-45 mins and the strength work will take 60-90
mins. Suggested rest days are Wednesday, Saturday, and Sunday.
Break it up - perform 2 double days a week. The remaining 2 double days you will
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separate into 4 days of single sessions. This will total 6 days of work, 2 of them
being double days, 2 of them purely aerobic work, and 2 will be purely strength
work.
Mix it in and take your time - can't commit to the full program in 8 weeks? Take
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these workouts and use the progressions from week to week to hone in on a few
sessions that you want to focus energy on. I would encourage you to at least follow
a couple of the progressions week after week so you really get a chance to
experience yourself building in both the aerobic progressions and the bodybuilding
progressions.
Questions? The movements are linked to demo videos, and if you have any questions,
email us at support@revival-strength.com, or you can also post in the Awaken Training
Series Facebook group. Let’s get to it!
NOTES
WEEK 1 DAY 1 - AEROBIC
Row 5 min EASY
+
Assault Bike 10 cals @ 70-75% Effort
30sec Ring Front Leaning Rest
15m SA KB Overhead Carry/arm
x 8 Rounds Continuous
+
Assault Bike 5mins Easy
WEEK 1 DAY 1 - FBB
Warmup: Prehab Upper 1
Yoga Push Up x 10
Prone Snow Angels x 10
Scapular Pull Ups x 10
x 2-3 Sets
A1) Half Kneeling Landmine Press: 2111; 8-10/arm; rest 30sec x 3
A2) RKC Plank: 45-60sec; rest 30sec x 3
A3) Dual Dumbbell Prone Row: 11X2; 8-10/reps; rest 90sec x 3
B1) Semi Supinated Strict Ring Pull Up: 1.1.1.1; rest 6sec/rest 30sec x 4
• These should be 4 tough reps for you - I suggest weighted reps if you find these at
bodyweight to be much too easy
• Scale back to Negatives - 5 second lowering
B2) Parallette HSPU Negatives: 5sec lowering; 5,5,5,5; rest 90sec
• Be sure you are able to control the whole range of motion - you may need to build up some
mats under your head between the parallettes to cut the range of motion down
C1) Ring Push Ups: 10X0; 12-15 rest 30sec x 3
• Elevate feet for added difficulty
C2) Single Arm Farmers Walk: 20m/arm; rest 60sec x 3
WEEK 1 DAY 2 - AEROBIC
A) Hip Rotational Flow: 2-3x through complete flow
B) Run/Row/Bike* 400m @ 85% Aerobic Pace: rest walk 2mins x 6 Sets
In this build you are encouraged to choose one modality you wish to grow and build for yourself.
Run, Bike, or Row. If you choose Biking (assault bike, echo bike, bike erg, etc) then multiply
distances by 2.5. A 400m run would = 1000m Assault Bike.
Your aim this week is to keep all sets very consistent. Find a repeatable pace so that when you
finish your 8th set you feel as though you could have done more.
WEEK 1 DAY 2 - FBB
Warmup: Prehab Lower 1
Lateral Band Walk 25'/side
Glute Bridge x 15reps (pause 1sec at top)
Wall Sit 30sec
x 2-3 sets
A) Banded Hip Thrust: 10X0; 20reps; rest 60sec x 3
B) Front Squat: 30X0; 3 reps @ 75-80% 1RM every
2:00 x 5 Sets
C1) Split Stance Landmine RDL: 20X0; 10-12/leg;
rest 60sec x 3
C2) Rower Hamstring Curls: 4011; 10-12reps; rest
60sec x 3
D1) Dumbbell Suitcase RNT Reverse Lunge: 20X0;
10-12/leg; rest 30sec x 3
D2) Chinese Plank Face Down: 45sec; rest 30sec x 3
D3) Ring Row Hold: 30-45sec; rest 90sec x 3
NOTES
WEEK 1 DAY 3 - AEROBIC
Run 2mins EASY: Run 2mins Moderate; Run 2mins
Easy
+
AB 15 Cals @ 75-80% Aerobic Effort
30sec Ring Plank
10 Alternating Step Ups 24/20"
15m Single Arm Farmers Carry/arm (80/50)
rest 60sec
x 6-8 Sets
• Please scale loads down on the carry as needed. The
weight should be such that you can grab them and
go even under a little fatigue. This should not slow
you down too much.
WEEK 1 DAY 3 - FBB
Warmup: Prehab Upper 2
Single Arm Bottoms Up KB Carry x 10m/arm
Scapular Push Ups x 10
Passive Ring Hang x 30sec
x 2-3 Sets
A1) Barbell Z Press: 20X1; 10-12/reps; rest 60sec x 3
A2) Incline Dual Dumbbell Prone Row: 2111; 10-12/reps; rest 60sec x 3
B1) Single Arm Incline Dumbbell Bench Press: 8-10/arm; 20X1; rest 60sec x 3
B2) Incline Bench Bicep Curl: 30X1; 10-12reps; rest 60sec x 3
C1) Turkish Get Up: 3/arm; rest 30sec x 3
C2) Side Plank Rotations: 10/side; 2020; rest 30sec x 3
C3) Strict Toes to Rings: 3110; 8-10reps; rest 90sec x 3
• Scaling option for today is Supine Toes to Bar
NOTES
WEEK 1 DAY 4 - AEROBIC
A) Thoracic Flow: Flow with the movements shown in the video for about 5mins prior to starting
your aerobic work today.
B) Run 4mins @ 75% Aerobic Pace: rest walk 200m x 2
AB 4mins @ 75% Aerobic pace; rest walk 200m x 2
Row 4mins @ 75% Aerobic Pace; rest walk 200m x 2
• With these longer intervals today it is our principal focus to maintain our pacing. 75%
Aerobic is something that feels like it can sustain well beyond the given interval duration. If
1000m of running takes you 4mins at this pace, then I want you to pace for something you
could do for 10mins.
WEEK 1 DAY 4 - FBB
Warmup: Prehab Lower 2
Seated Band Hip Abductions x 20reps
Box Step Down x 8/leg
Quadruped HIP CARs x 4/leg (10sec/rep)
x 2-3sets
A1) Kang Squat: 8-10reps; rest as needed x 3 - light load
• This A1/A2 superset is known as pre fatigue work. It helps get a lot of blood to the tissues
and preps us for part B and beyond. Don't overload this and simply focus on fluid reps.
A2) Single Leg Glute Bridge: 20X0; 10/leg; rest as needed x 3
B) Back Squat: 5050; 5,5,5; rest 2:00
C1) Split Stance DB Romanian Deadlift: 30X0; 10-12/leg; rest 60sec x 3
C2) DB Suitcase RNT Split Squat: 20X0; 12-15reps/leg; rest 60sec x 3/side
D1) Plank March: 20reps/arm alternating; rest 60sec x 3
D2) Wall Sit: 60sec; rest 60sec x 3
WEEK 2 DAY 1 - AEROBIC
AB 5 min EASY
+
AB 15 cals @ 75-80% effort
20sec sec L-Sit on Parallettes
25 Double Unders
20m Single arm KB Rack Carry/arm
x 8 Rounds Continuous
+
Row 5mins Easy
• Scale L-Sits Back to Tuck L-sit or even Bent Hollow Hold
WEEK 2 DAY 1 - FBB
Warmup: Prehab Upper 1
Yoga Push Up x 10
Prone Snow Angels x 10
Scapular Pull Ups x 10
x 2-3 Sets
A1) Half Kneeling Landmine Press: 31X1; 7-9/arm; rest 30sec x 3
A2) Banded Plank: 45-60sec; rest 30sec x 3
A3) 3 Point Dumbbell Row: 11X2; 6-9/arm; rest 90sec x 3
B) Supinated Strict Pull Up: 1.1.1.1.1; rest 5sec/rest 30sec x 4
• We are increasing reps every week for a few weeks - continue to make them as
challenging as you can by adding load if you need to
• Scale back to Negatives - 5 second lowering
C) Parallette HSPU Negatives: 6sec lowering; 4,4,4,4; rest 90sec
D1) Ring Push-Ups: 2121; 8-10reps rest 30sec x 3
• Maintain a very strict tempo on these - each rep should take 6 seconds
• Scale back to regular push ups on floor
D2) Single Arm Kettlebell Rack Carry: 20m/arm; rest 60sec x 3
WEEK 2 DAY 2 - AEROBIC
A) Hip Rotational Flow: 2-3x through complete flow
B) Run/Row/Bike* 400m @ 85% Aerobic Pace: rest walk 2mins x 8 Sets
• The aim this week is to match the same split times as last week, only this week 2 more sets than
last. Volume increase without intensity increase. Bike distance is 1k.
WEEK 2 DAY 2 - FBB
Warmup: Prehab Lower 1
Lateral Band Walk 25'/side
Glute Bridge x 15reps (pause 1sec at top)
Wall Sit 30sec
x 2-3 sets
A) B-Stance Hip Thrust: 10X0; 15-20reps/leg; rest 45sec between legs x 2
B) Front Squat: 30X0; 2 reps @ 80-85% 1RM every 2:00 x 5 Sets
C1) Split Stance Landmine RDL: 30X0; 8-10/leg; rest 60sec x 3
C2) Banded Hamstring Curls: 20X1; 15-20reps; rest 60sec x 3
D1) DB Suitcase RNT Reverse Lunge: 20X0; 8-10/leg; rest 30sec x 3
D2) Ring Plank: 60sec; rest 30sec x 3
D3) Supinated Grip Body Row Hold: 30-45sec; rest 90sec x 3
NOTES
WEEK 2 DAY 3 - AEROBIC
NOTES
Row 2mins EASY: Row 2mins Moderate; Row 2mins
Easy
+
Row 15 Cals @ 75-80% Aerobic Effort
20sec Side Plank R
12m Prisoner Walking Lunge
20sec Side Plank L
20m Dual KB Rack carry 70/53lbs
rest 60sec
x 6-8 Sets
• Scale loads down on the carry as needed. The
weight should be such that you can grab them and
go even under a little fatigue. This should not slow
you down too much.
WEEK 2 DAY 3 - FBB
Warmup: Prehab Upper 2
Single Arm Bottoms Up KB Carry x 10m/arm
Scapular Push Ups x 10
Passive Ring Hang x 30sec
x 2-3 Sets
A1) Barbell Z Press: 21X1; 8-10/reps; rest 60sec x 3
A2) Incline Dual Dumbbell Prone Row: 30X1; 8-10/
reps; rest 60sec x 3
B1) Single Arm Incline Dumbbell Bench Press: 30X0;
7-9/arm; rest 60sec x 3
B2) Alternating Incline Bench Bicep Curl: 20X0; 8-10/
arm; rest 60sec x 3
C1) Turkish Get Up: 6 reps Alternating arms each rep;
rest 30sec x 3
C2) Dumbbell Side Plank: 30-40sec/side; rest 30sec x 3
C3) Strict Toes to Bar: 3110; 8-10reps; rest 90sec x 3
• Scaling option is Supine Toes to Bar
WEEK 2 DAY 4 - AEROBIC
A) Thoracic Flow: Flow with the movements shown for about
5mins prior to starting your aerobic work today.
B) Run 3mins @ 75% Aerobic Pace: rest walk 200m x 2-3
AB 3mins @ 75% Aerobic pace; rest walk 200m x 2-3
Row 3mins @ 75% Aerobic Pace; rest walk 200m x 2-3
• Rx is 8 total sets today - choose your best movement of
the 3 and only perform 2 sets for that movement. 3 sets
for the other two.
WEEK 2 DAY 4 - FBB
Warmup: Prehab Lower 2
Seated Band Hip Abductions x 20reps
Box Step Down x 8/leg
Quadruped HIP CARs x 4/leg (10sec/rep)
x 2-3sets
A1) Kang Squat: 6-8reps; rest as needed x 3 - prefatigue reps
• Still keep the loads light, but you can increase a little from last week
A2) Banded Glute Bridges: 10X1; 20reps; rest as needed x 3
B) Back Squat: 4141; 4,4,4,4; rest 2:00
C1) Split Stance Dumbbell Romanian Deadlift: 21X0; 8-10/leg; rest 60sec x 3
C2) Dumbbell Suitcase RNT Split Squat: 20X0; 10-12/leg; rest 60sec x 3
D1) Plank with Band Pull: 20X0; 15/arm; rest 60sec x 3
D2) Single Leg Wall Sit: 45sec/leg; rest 60sec x 3
NOTES
WEEK 3 DAY 1 - AEROBIC
NOTES
AB 5mins @ 50% Effort (Easy)
+
Row 15 cals
40sec sec ring FLR
AB 15 cals
20 sec L sit on Parallettes
rest walk 200m
x 8 Rounds Continuous
+
AB 5mins @65-70% Effort (Moderate)
• Scale L-Sits Back to Tuck L-sit or even Bent
Hollow Hold
WEEK 3 DAY 1 - FBB
Warmup: Prehab Upper 1
Yoga Push Up x 10
Prone Snow Angels x 10
Scapular Pull Ups x 10
x 2-3 Sets
A1) Half Kneeling Bottom Up KB Press: 2011; 8-10/arm; rest 30sec x 3
A2) Ring Plank: 45-60sec; rest 30sec x 3
A3) Parallette Plank Support Dumbbell Row: 10X2; 6-9/arm; rest 90sec x 3
B) Semi Supinated Strict Ring Pull Up: 1.1.1.1.1.1 (6 total reps); rest 5sec/rest 30sec x 4
• We are increasing reps again this week
• Scale back to Negatives - 3-5 second lowering
C) Parallette HSPU Negatives: 6-8sec lowering; 3,3,3,3; rest 90sec
• As you get stronger here you can add more deficit
D1) Single Arm Dumbbell Bench Press : 20X1; 8-10/arm; rest 30sec x 3
D2) Dual Kettlebell Rack Carry: 40m; rest 60sec x 3
WEEK 3 DAY 2 - AEROBIC
A) Hip Rotational Flow: 2-3x Through Complete Flow
B) Run/Row/Bike* 600m @ 85% Aerobic Pace: rest walk
2mins x 5 Sets
• The aim this week is to match the same split times as
last week, only this week 2 more sets than last.
Volume increase without intensity increase. Utilize the
midway break to keep quality high.
• Bike Distance is 1500m (2.5 x 600m)
WEEK 3 DAY 2 - FBB
Warmup: Prehab Lower 1
Lateral Band Walk 25'/side
Glute Bridge x 15reps (pause 1sec at top)
Wall Sit 30sec
x 2-3 sets
A) Wide Stance Banded Hip Thrust: 10X1; 15-20reps/reps; rest 60sec between sets x 3
B) Front Squat: 30X0; 3,2,1, 3,2,1; rest 2mins
• Wave Load: Add weight for first sets of 3, 2, and 1
Then make the second sets of 3, 2, and 1 heavier than the first
C1) Single Leg Landmine Romanian Deadlift : 20X0; 10-12 reps; rest 60sec x 3
C2) Rower Hamstring Curl on Bench: 20X0; 12-15 reps; rest 60sec x 3
D1) Kettlebell Rack RNT Reverse Lunge: 10X0; 10-12/leg; rest 30sec x 3
D2) Extended Plank: 45-60sec; rest 30sec x 3
D3) Single Arm Ring Row Hold: 30sec/arm; rest 90sec x 3
NOTES
WEEK 3 DAY 3 - AEROBIC
Assault Bike 2mins EASY + Assault Bike 2mins Moderate + Assault Bike 2mins Easy
+
Run 200m @ 75-80% Aerobic Effort
10 Dumbbell Box Step Over 24/20" (35/20lbs)
15sec Star Plank R
15m Single Arm KB OH Carry R 70/53
15sec Star Plank L
15m Single Arm KB OH Carry L 70/53
rest 60sec
x 6-8 Sets
• Please scale loads down on the box step over and carry as needed. The weight should be such
that you can grab them and go even under a little fatigue. This should not slow you down too
much.
WEEK 3 DAY 3 - FBB
Warmup: PreHab Upper 2
Single Arm Bottoms Up KB Carry x 10m/arm
Scapular Push Ups x 10
Passive Ring Hang x 30sec
x 2-3 Sets
A1) Barbell Z Press: 30X2; 6-8/reps; rest 60sec x 3
A2) Incline Dual Dumbbell Prone Row: 11X3; 6-8/reps; rest 60sec x 3
B1) Alternating Dumbbell Incline Bench Press (Bottom Up): 31X0; 6-8/arm; rest 60sec x 3
B2) Seated Hammer Curl: 2020; 10-12 reps; rest 60sec x 3
C1) Turkish Get Up Complex:
4 Single Arm Turkish Sit Up R + 2 Turkish Get Up R
4 Single Arm Turkish Sit Up L + 2 Turkish Get Up L
rest 30sec x 3
C2) Kettlebell Side Plank: 30sec/side; rest 30sec x 3
C3) Strict Knees to Elbows from Rings: 2020; 8-10 reps; rest 90sec x 3
• Scaling option is banded reverse crunches
WEEK 3 DAY 4 - AEROBIC
A) Thoracic Flow: Flow with the movements shown in the video for about 5mins prior to starting
your aerobic work today.
B) Run 2:30 @ 80% Aerobic Pace: rest walk 200m x 3-4
AB 2:30 @ 80% Aerobic pace
rest walk 200m x 3-4
Row 2:30 @ 80% Aerobic Pace
rest walk 200m x 3-4
• 10 Sets this week! that means pick your WORST movement of the 3 and do 4 sets of that
exercise. The others only get 3 sets.
WEEK 3 DAY 4 - FBB
Warmup: PreHab Lower 2
Seated Band Hip Abductions x 20reps
Box Step Down x 8/leg
Quadruped HIP CARs x 4/leg (10sec/rep)
x 2-3sets
A1) Romanian Deadlift: 4010; 8-10 reps; rest as needed x 3 - prefatigue reps
• Still keep the loads light, but you can increase a little from last week
A2) Banded Hip Thrust: 10X0 (fast reps); 20 reps; rest as needed x 3
B) Back Squat: 3331; 6,5,4; rest 2:30
C1) Split Stance Good Morning: 3010; 8-10/leg; rest 60sec x 3
C2) Dumbbell Suitcase RNT Split Squat: 30X0; 8-10/leg; rest 15sec between legs; rest 60sec x 3
D1) Side Plank Band Pull: 20X0; 20/arm; rest 60sec x 3
D2) Goblet Squat: 25X1; 6-8reps rest 60sec x 3
• Moderate loading - ensure you hit the tempo perfectly and hold a very active position at the
bottom of the squat for the full 5 seconds. Do not sit passively at the bottom of the squat.
WEEK 4 DAY 1 - AEROBIC
AB 5mins @ 50% Effort (Easy):
+
Row 250m
10 cal AB
30 sec L sit
rest walk 1min
x 10 Sets
+
AB 5mins @65-70% Effort (Moderate)
• Scale L-Sits Back to Tuck L-sit or even Bent Hollow Hold
WEEK 4 DAY 1 - FBB
Warmup: PreHab Upper 1
Yoga Push Up x 10
Prone Snow Angels x 10
Scapular Pull Ups x 10
x 2-3 Sets
A1) Standing Landmine Press: 2011; 8-10/arm; rest 30sec x 3
A2) Weighted Plank: 45-60sec; rest 30sec x 3
A3) Dumbbell Elbowing Row: 20X1; 6-9/arm; rest 90sec x 3
B1) Lean Away Strict Ring Pull Up: 21X1; 6-8 reps; rest 30sec x 3
• Scale back to Lean Away Negatives - 3-5 second lowering
B2) Strict Handstand Push-up: 21X1; 6-8 reps; rest 90sec x 3
• Scale back as needed to Pike Strict HSPU with the same tempo
• Scale up to Deficit Strict HSPU
C1) Single Arm Dumbbell Bench Press : 30X0; 7-9/arm; rest 60sec x 3
C2) Mixed KB Rack Overhead Carry: 25m/arm; rest 60sec x 3
NOTES
WEEK 4 DAY 2 - AEROBIC
A) Hip Rotational Flow: 2-3x Through Complete Flow
B) Run/Row/Bike* 600m @ 85% Aerobic Pace: rest walk 2mins x 6 Sets
• The aim this week is to match the same split times as last week, only this week 2 more sets than
last. Volume increase without intensity increase. Utilize the midway break to keep quality high.
• Same as last week, bike distance is 1500m (2.5 x 600m)
WEEK 4 DAY 2 - FBB
Warmup: PreHab Lower 1
Lateral Band Walk 25'/side
Glute Bridge x 15reps (pause 1sec at top)
Wall Sit 30sec
x 2-3 sets
A) Wide Stance Banded Hip Thrust: 10X1; 15-20 reps; rest
60sec between sets x 3
B) Front Squat: 20X0; 3.3.3, 2.2.2, 1.1.1; rest 10sec/rest 2:30
• Clusters - 3.3.3 = 3 reps, rest 10sec, 3 reps, rest 10sec, 3 reps
= 9 total reps for the first set. 3 total sets today.
C1) Single Leg Landmine Romanian Deadlift: 20X0; 8-10 reps/
side; rest 60sec x 3
• Increase load from last week
C2) Banded Hamstring Curls: 2020; 12-15 reps; rest 60sec x 3
D1) Kettlebell Rack RNT Reverse Lunge: 10X0; 8-10/leg x 1 set;
6-8/leg x 2 sets; rest 30sec
• Increase loads from last week
D2) Ring Body Saw: 10-12reps; rest 30sec x 3
D3) Contralateral Single Arm Ring Row Hold: 30sec/arm; rest
90sec x 3
NOTES
WEEK 4 DAY 3 - AEROBIC
Row 60sec EASY; Row 60sec Moderate
Assault Bike 60sec Easy; Assault Bike 60sec Moderate
Run 60sec Easy; Run 60sec Moderate
+
Row 150m @ 75-80% Aerobic Effort
10 Jump Lunges
5 Strict Toes to Bar
15m Filly Overhead Carry L 70/53
5 Strict Pull Ups
15m Filly Overhead Carry L 70/53
Run 100m
rest 60sec
x 6-8 Sets
• Scale loads down on the carry as needed. The weight should be such that you can grab
them and go even under a little fatigue. This should not slow you down too much.
WEEK 4 DAY 3 - FBB
Warmup: PreHab Upper 2
Single Arm Bottoms Up KB Carry x 10m/arm
Scapular Push Ups x 10
Passive Ring Hang x 30sec
x 2-3 Sets
A1) Z Press Complex: Barbell Z Press: 30X0; 4-6/reps; rest 15sec +
Single Arm DB Z Press: 20X0; 8/arm; rest 60sec x 3
A2) Alternating Incline Dual Dumbbell Prone Row (Bottom Up): 30X1; 6-8/arm; rest 60sec x 3
B1) Alternating Dumbbell Incline Bench Press Top Down: 31X0; 6-8/arm; rest 60sec x 3
B2) Zottman Curls: 2020; 10-12 reps; rest 60sec x 3
C1) Turkish Get Up Complex: 2 Single Arm Turkish Sit Up R + 1 Turkish Get Up R x 2 Rounds
+ 2 Single Arm Turkish Sit Up L + 1 Turkish Get Up L x 2 Rounds; rest 30sec x 3
C2) Side Plank DB Powell Raise: 30X0; 8-10/arm; rest 30sec x 3
C3) Strict Knees to Elbows: 30X1; 8-10reps; rest 90sec x 3
• Scaling option is Supine Toes to Bar
WEEK 4 DAY 4 - AEROBIC
A) Thoracic Flow: Flow with the movements shown in the video for about 5mins prior to starting
your aerobic work today.
B) Run 2:00 @ 80% Aerobic Pace: rest walk 90sec x 4
AB 2:00 @ 80% Aerobic pace
rest walk 90sec x 4
WEEK 4 DAY 4 - FBB
Warmup: PreHab Lower 2
Seated Banded Hip Abductions x 20 reps
Box Step Down x 8/leg
Quadruped Hip CARs x 4/leg (10sec/rep)
x 2-3sets
A1) Snatch Grip Romanian Deadlift: 3110; 8-10 reps; rest as needed x 3 - pre-fatigue reps
• Still keep the loads light, but you can increase a little from last week
A2) Barbell Glute Bridge: 10X1; 15 reps; rest as needed x 3
B) Back Squat: 4441; 5,4,3; rest 2:30
• Longer Tempo this week than last - attempt to hit similar loads as last week with the longer tempo
and fewer reps. Go up if you feel good.
C1) Split Stance Good Morning: 4111; 6-8/leg; rest 60sec x 3
C2) Kettlebell Front Rack RNT Split Squat: 20X1; 8-10/leg; rest 15sec between legs; rest 60sec x 3
D1) Dumbbell Side Plank Rotation: 15/arm; rest 60sec x 3
D2) Dual KB Rack Squat: 33X1; 6-9 reps; rest 60sec x 3
• Moderate loading - ensure you hit the tempo perfectly and hold a very active position at the
bottom of the squat. Do not sit passively at the bottom of the squat.
WEEK 5 DAY 1 - AEROBIC
NOTES
A) AB 5mins @ 50% Effort (Easy): +
0-10mins
350m Row
10 Jump Lunges
25 Double Unders (use a weighted rope if you have one)
10-20mins
300m Run
12 Alternating Step Ups
15m Reverse Sled Drag (moderate load; move fluidly)
20-30mins
21/16 Cal Assault Bike
30m KB Front Rack Carry
15m Quadruped Crawl
WEEK 5 DAY 1 - FBB
Warmup: PreHab Upper 3
Tall Plank Theraband Lateral Walk 20'/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm Light Slow
Scapular Ring Rows x 10 (pause 1sec at top)
x 2-3 Sets
A1) Standing Landmine Press: 20X1; 7-9reps/arm; rest 30sec x 3
• Building load from last week
A2) Tuck L-Sit on Parallettes: 30-40sec; rest 30sec x 3
A3) Dual KB Bent Over Row: 11X2; 8-10 reps; rest 90sec x 3
B1) Lean Away Strict Ring Pull Up: 21X2; 3-5 reps; rest 30sec x 3
• Scale back to Lean Away Negatives - 3-5 second lowering
B2) Push Up Complex: 3-5 Strict HSPU; 31X1; rest 15sec +
7-9 Ring Push Ups; 2020; rest 90sec before B1 x 3 sets
• Scale back as needed to Pike strict HSPU with the same tempo and regular push ups with the
same tempo
• Scale up to Deficit Strict HSPU
C1) Alternating Dumbbell Bench Press (Top Down): 2020; 8/arm; rest 30sec x 3
C2) Filly Carry: 25m/arm; rest 60sec x 3
WEEK 5 DAY 2 - AEROBIC
NOTES
Warmup: 10mins Easy and Continuous Movement
100m Run
8 Alt. World’s Greatest Stretch
4/arm KB Single Arm Flow (Row + Split Clean + Kneeling
Press + Overhead Lunge)
• Choose a light KB and just flow through the movements
A) Run/Row/Bike* 800m @ 85% Aerobic Pace: rest walk 2:30
x 5 Sets
• With the increased distance this week we are going to
•
lower the volume of total sets back down.
Bike distance is 2k (2.5 x 800m)
WEEK 5 DAY 2 - FBB
Warmup: PreHab Lower 3
Monster Band Walk 25'/forward and backwards
Single Leg Hip Lift x 12/leg
KB Rack 1/4 Squat Pulse x 20-30sec
x 2-3 sets
A) Seated Good Morning: 2011; 12-15 reps; rest 60sec between sets x 3
B) Front Squat: 20X0; 1.2.3; rest 2:30 x 3
• Drop Sets: 1.2.3 = 1 rep Heavy, rest 15sec, 2 reps lighter, rest 15sec, 3 reps even lighter = 6
total reps for the first set. 3 total sets today - increase loads on each set if you can
C1) Deficit Landmine Single Leg RDL: 20X0; 10-12/leg; rest 60sec x 3
• Stand on 2-4" plates for added ROM this week
C2) Dumbbell Romanian Deadlift: 10X0; 12-15 reps; rest 60sec x 3
• Fast reps - keep DB in front of legs
D1) Single Arm KB Overhead Lunge: 20X0; 10-12/side; rest 30sec x 3
D2) Ring Body Saw: 2-3 reps with extended tempo (5sec out, 5sec hold, 5sec in, 5 sec hold); rest
30sec x 3
D3) Ring Face Pull: 3011; 10-12 reps; rest 90sec x 3
WEEK 5 DAY 3 - AEROBIC
Row 30sec EASY: Row 30sec Moderate; Row 30sec Tough Aerobic Effort; rest walk 60sec x 3
+
5 Sets @ 75-85% - Progressive (start at a 75% effort and progress to 85% on the last set). All should
feel sustainable for the full time.
Row 15 Cals
Double KB Rack Carry 20m 70/53lbs
Assault Bike 15 Cals
4 Wall Walks
Run 200m
10 Toes to Rings (OK to Kip)
rest walk 3:00
• Scale loads down on the carry as needed. The weight should be such that you can grab them and
go even under a little fatigue. This should not slow you down too much.
• Week 5 marks a switch to longer mixed modal sets. These individual sets will be taking more time
than previous weeks and therefore we have lowered the volume to 5 sets.
WEEK 5 DAY 3 - FBB
Warmup: PreHab Upper 4
Bottoms Up Kettlebell Side Plank x 20sec/arm
Scapular Push Up on Elbows x 12
Elevator Ring Row x 3 reps (hold 3-4sec at each position - bottom, middle, top, middle, bottom)
x 2-3 Sets
A1) Z Press Complex: Barbell Z Press 31X2; 2-4/reps; rest 15sec +
Single Arm DB Z Press 20X1; 6/arm; rest 60sec x 3
A2) Alternating Incline Dual Dumbbell Prone Row (Top Down): 30X0; 6-8/arm; rest 60sec x 3
B1) Single Arm Dumbbell Floor Press: 20X0; 12-15/arm; rest 60sec x 3
B2) Dumbbell Hammer Curl to Press: 3030; 10-12 reps; rest 60sec x 3
C1) Turkish Get Up Complex: 8 Dual Arm Turkish Sit Up + 4 Alternating Turkish Get Ups
rest 30sec x 3
• Load the Turkish Sit Ups lighter and the Turkish Get Ups heavier
C2) DB Star Plank: 20-30sec/arm; rest 30sec x 3
C3) Semi Supinated Strict Ring Pull Up: 20X1; 8-12 reps; rest 90sec x 3
• Scaling option is Ring Rows
WEEK 5 DAY 4 - AEROBIC
NOTES
A) Thoracic Spine Opener: T Spine Can Opener x
2mins
T Spine Shoulder Sweep x 10/side SLOW x 2 sets
T Spine Extension on Foam Roller x 10 reps x 3 sets
B) Run 90sec @ 80% Aerobic Pace: rest walk 60sec x 5
AB 90sec @ 80% Aerobic pace; rest walk 90sec x 5
Row 90sec @ 80% Aerobic Pace; rest walk 90sec x 5
WEEK 5 DAY 4 - FBB
Warmup: PreHab Lower 4
Wall Sit with Band Hip Abductions x 20reps
Curtsy Step Down x 8/leg
Bird Dog with Cross Body Knee/Elbow Touch x 10/side
x 2-3sets
A1) Front Foot Elevated DB Suitcase Split Squat: 20X0; 8-10/leg; rest as needed x 3 - pre-fatigue
reps
• 2-4" Step for Front Foot
• Still keep the loads light
A2) Kang Squat: 8-10reps; rest as needed x 3
B) Back Squat: 5551; 4,3,2; rest 2:30
• Longer Tempo this week than last - attempt to hit similar loads as last week with the longer
tempo and fewer reps. Go up if you feel good.
C1) Death March: 30X1; 5-7 steps/leg (10-14reps total); rest 60sec x 3
C2) Barbell Glute Bridge: 20X1; 10-12reps; rest 60sec x 3
D1) Ring Mountain Climbers: 2020 x 16-20reps alternating; rest 60sec x 3
D2) Single Arm KB Rack Wall Sit: 20-30sec/arm; rest 60sec x 3
• TOUGH loading - Aim for an unbroken 20-30sec set at the heaviest load you can for each arm.
WEEK 6 DAY 1 - AEROBIC
Row 5mins @ 50% Effort (Easy): +
0-10mins
800/700m Assault Bike
20m Mixed KB Rack Overhead Carry/arm
53/35lbs/hand
30 Double Unders
10-20mins
300/250m Row
15sec Star Plank L
15sec Star Plank R
10 Box Jump Step Down 24/20"
10 Ring Push Ups
20-30mins
200m Run
12 Lateral Box Step Up and Over 24/20"
15sec Handstand Hold Against Wall
WEEK 6 DAY 1 - FBB
Warmup: PreHab Upper 3
Tall Plank Theraband Lateral Walk 20'/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/
arm Light Slow
Scapular Ring Rows x 10 (pause 1sec at top)
x 2-3 Sets
A1) Landmine Push Press: 21X0; 8-10/arm; rest
30sec x 3
• Tempo is read as follows:
2sec from top of press back to shoulder
1sec pause in standing position with
landmine on shoulder
X explosive dip and drive PP
1sec hold at the top of the PP
A2) Tuck L-sit on Rings: 30-40sec; rest 30sec x 3
A3) Dumbbell See-Saw Row w/Theraband:
2121; 7-9/arm; rest 90sec x 3
FBB (Continued)
B1) Mixed Grip Strict Ring Pull Up: 31X1; 2.2; rest 30sec x 3
• 2 reps then switch grip and do 2 more (4 reps each set)
• Scale back to Lean Away Negatives - 3-5 second lowering
B2) Push Up Complex: AMRAP Strict HSPU Unbroken without Pauses;
rest 30sec + AMRAP Clapping Push Ups Unbroken without Pauses;
rest 90sec before B1 x 3 sets
• Scale up to deficit Strict HSPU
• Scale back as needed to Pike Strict HSPU and regular Push Ups
C1) Glute Bridge Single Arm DB Bench Press: 20X1; 10-12/arm; rest 30sec x 3
C2) KB Cross Body Carry: 25m/arm; rest 60sec x 3
WEEK 6 DAY 2 - AEROBIC
Warmup: 10mins Easy Continuous Movement
15/12 Calories Assault Bike
20' Inchworm
3 KB Clean R
3 KB Push Press R
3 KB Overhead Reverse Lunge R
3 KB Clean L
3 KB Push Press L
3 KB Overhead Reverse Lunge L
• Choose a light KB and just flow through the movements
A) Run/Row/Bike* 800m @ 85% Aerobic Pace: rest walk 2:30 x 6 Sets
• The aim this week is to match the same split times as last week, only this week we have 1 more
sets than last. Volume increase without intensity increase.
• Bike distance is 2k (2.5 x 800m)
WEEK 6 DAY 2 - FBB
Warmup: PreHab Lower 3
Monster Band Walk 25'/forward and backwards
Single Leg Hip Lift x 12/leg
KB Rack 1/4 Squat Pulse x 20-30sec
x 2-3 sets
A) Seated Wide Stance Good Morning: 3010; 10-12 reps; rest 60sec between sets x 3
B) Front Squat: 40X0; 3,3,3; rest 3mins each set building in weight - make your final sets quite TOUGH
C1) Deficit Landmine Single Leg RDL: 20X0; 8-10/leg; rest 60sec x 3
• Stand on 2-4" plates for added ROM this week
• Increase load from last week a touch
C2) Single Arm DB Cross Body RDL: 2010; 8-10/arm; rest 60sec x 3
D1) Single Arm Dumbbell Overhead Walking Lunge: 10X0; 10-12 steps/arm; rest 30sec x 3
D2) Rower Pike Ups: 2020; 10-12 reps; rest 30sec x 3
D3) Banded Face Pull: 20X2; 10-12 reps; rest 90sec x 3
WEEK 6 DAY 3 - AEROBIC
Assault Bike 30sec EASY: Assault Bike 30sec Moderate; Assault Bike 30sec Tough Aerobic Effort
rest walk 60sec x 3
+
5 Sets @ 75-85% - Progressive (start at a 75% effort and progress to 85% on the last set) All should
feel sustainable for the full time.
Assault Bike 15 Cals
5 Wall Walks
Row 15 Cals
10 Ring Push Ups
50 Double Unders
10 Sit Ups
rest walk 2:30
WEEK 6 DAY 3 - FBB
Warmup: PreHab Upper 4
Bottoms Up Kettlebell Side Plank x 20sec/arm
Scapular Push Up on Elbows x 12
Elevator Ring Row x 3 reps (hold 3-4sec at each position - bottom, middle, top, middle, bottom)
x 2-3 Sets
A1) Z Press Complex: Barbell Z Press 30X1; 3,2,2; rest 15sec + Single Arm KB Z Press 20X0; 5-6/arm;
rest 60sec x 3
A2) Chainsaw Row: 20X0; 10-12/arm; rest 60sec x 3
B1) Single Arm Dumbbell Floor Press: 20X0; 10-12/arm; rest 60sec x 3
B2) Tall Kneeling Zottman Curls: 3030; 10-12 reps; rest 60sec x 3
C1) Bottoms Up Kettlebell Turkish Get Up: 3 Bottom Up Turkish Get Up R + 3 Bottom Up Turkish Get
Up L; rest 30sec x 3
C2) Semi Supinated Strict Ring Pull Up: 30X0; 7-10reps; rest 30sec x 3
• If you feel strong with your bodyweight to get the Rx reps and tempo - you can add a little weight
to your body in the form of a DB between the legs.
• Scaling option is Ring Rows - move closer to a horizontal position this week to make them harder
C3) Incline Bench Prone Reverse Fly: 20X0; 12-15reps; rest 90sec x 3
WEEK 6 DAY 4 - AEROBIC
NOTES
A) Thoracic Spine Opener: T Spine Can Opener x 2mins
T Spine Shoulder Sweep x 10/side SLOW x 2 sets
T Spine Extension on Foam Roller x 10 reps x 3 sets
B) Run 60sec @ 85% Aerobic Pace: rest walk 60sec x 6
AB 60sec @ 85% Aerobic pace; rest walk 60sec x 6
Row 60sec @ 85% Aerobic Pace; rest walk 60sec x 6
WEEK 6 DAY 4 - FBB
Warmup: PreHab Lower 4
Wall Sit with Band Hip Abductions x 20reps
Curtsy Step Down x 8/leg
Bird Dog with Cross Body Knee/Elbow Touch x 10/side
x 2-3sets
A1) Front Foot Elevated DB Suitcase Split Squat: 30X0; 6-8/leg; rest as needed x 3 - pre-fatigue reps
• 2-4" Step for Front Foot
• Still keep the loads moderate to light, but you can increase a little from last week
A2) Sumo Stance Good Morning: 20X0; 8-10 reps; rest as needed x 3
B) Back Squat: 20X0; 5,4,3, 5,4,3; rest 2:00
• Wave Load - this loading sequence goes as follows. There are 6 total sets and the first 3 should
increase as the reps decreases. On the last 3 sets, the reps return back to 5 and then down to 3.
Your loads for the second wave should be higher than the loads used for the same rep scheme
from earlier.
• Tempo is quicker this week and there should be ZERO pauses!
C1) Death March: 30X0; 4-6steps/leg (8-12reps total); rest 60sec x 3
C2) Barbell Hip Thrust: 20X1; 10-12reps; rest 60sec x 3
D1) Ring Body Saw: 3030 x 8-10reps; rest 60sec x 3
D2) Kettlebell Front Rack Wall Sit: 30-45sec rest 60sec x 3
• TOUGH loading - Aim for an unbroken 30-45sec set at the heaviest load you can.
WEEK 7 DAY 1 - AEROBIC
Row 5mins @ 50% Effort (Easy): +
0-10mins
400m Run
20m Filly Carry/arm 70/53lbs/hand
10 Toes to Rings
10-20mins
21/16 Cal Row
5 Burpee Box Jump 24/20"
7 Hand Release Push Ups
15sec Ring Row Hold
20-30mins
.5 Mile Assault Bike
10m Lunge
2 Wall Walks
10sec Wall Facing HS Hold at top of last rep of Wall Walk
WEEK 7 DAY 1 - FBB
Warmup: PreHab Upper 3
Tall Plank Theraband Lateral Walk 20'/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm Light Slow
Scapular Ring Rows x 10 (pause 1sec at top)
x 2-3 Sets
A1) Cross Body Landmine Press: 20X1; 10-12/arm; rest 30sec x 3
A2) L-Sit on Parallettes: 20-30sec; rest 30sec x 3
A3) Pendlay Row: 20X1; 10-12 reps; rest 90sec x 3
B1) Wide Grip Strict Pull Ups: 21X2; 2, 2, 2; rest 30sec
• Use Pike Assisted Pull Ups today if you cannot accomplish them at your own
bodyweight.
B2) Push Up Complex: 5 Deficit Strict HSPU Unbroken; rest 15sec + 4-7 Strict Ring Dips;
rest 90sec before B1 x 4 sets
• Scale back as needed to Pike strict HSPU and assisted dips as needed
C1) Barbell Floor Press: 20X0; 12-14 reps; rest 30sec x 3
C2) Dual Kettlebell Overhead Carry: 40m; rest 60sec x 3
WEEK 7 DAY 2 - AEROBIC
Warmup: 10mins Easy Continuous Movement
60sec row
4 Alternating Worlds Greatest Stretch
60sec jog
6 Inchworm with Yoga Push Up
60sec bike
8 Alternating Cossack Squats
A) Run/Row/Bike* 1k @ 85% Aerobic Pace: rest walk 2:30
x 4 Sets
• The aim this week is to match the same pace as last
week’s 800m. We are bringing the volume back down.
• Bike distance is 2500m (2.5 x 1000m)
WEEK 7 DAY 2 - FBB
Warmup: PreHab Lower 3
Monster Band Walk 25'/forward and backwards
Single Leg Hip Lift x 12/leg
KB Rack 1/4 Squat Pulse x 20-30sec
x 2-3 sets
A) Sumo Stance Good Morning: 3010; 10-12 reps; rest 60sec between sets x 3
B) Front Squat: 2 reps @ 40X0; 2 reps @ 22X0; 2 reps @ 20X0
• 6 reps per set with tempo changing
rest 2:30 x 3 sets
C1) Dumbbell Single Leg Romanian Deadlift: 3010; 8-10/leg; rest 60sec x 3
C2) Snatch Grip Romanian Deadlift: 20X0; 10-12 reps; rest 60sec x 3
D1) Mixed KB Rack Overhead Walking Lunge: 10X0; 10 steps/arm x 3 sets; rest 30sec
D2) Weighted Ring Body Saw: 2020; 8-10 reps; rest 30sec x 3
D3) Single Arm Dumbbell Upright Row: 20X2; 8-10/arm; rest 90sec x 3
NOTES
WEEK 7 DAY 3 - AEROBIC
Run 30sec EASY: Run 30sec Moderate; Run 30sec Tough Aerobic Effort; rest walk 60sec x 3
+
5 Sets @ 75-85% - Progressive (start at a 75% effort and progress to 85% on the last set) All should
feel sustainable for the full time.
Row 300m
30m Dual KB Farmers Carry 70/53lbs
5 Wall Walks
30m Dual KB Rack carry 70/53lbs
Row 600m
rest walk 2:30 (decrease rest by 15sec every round)
• Scale loads down on the carry as needed.
• With decreasing rest on every set we are adding some intensity in these final 2 weeks of the build.
The goal should be to sustain your effort on every set and still progress your pace slightly as you go
despite the shortened rest. Control yourself from the start.
• Rest periods:
Between 1st and 2nd Set - 2:30
Between 2nd and 3rd Set - 2:15
Between 3rd and 4th Set - 2:00
Between 4th and 5th Set - 1:45
WEEK 7 DAY 3 - FBB
Warmup: PreHab Upper 4
Bottoms Up Kettlebell Side Plank x 20sec/arm
Scapular Push Up on Elbows x 12
Elevator Ring Row x 3 reps (hold 3-4sec at each position - bottom, middle, top, middle, bottom)
x 2-3 Sets
A1) Landmine Press Variety: 5 Standing Landmine Press R 30X0 + 5 Half Kneeling Landmine Press R
30X0 + 5 Standing Landmine Press L 30X0 + 5 Half Kneeling Landmine Press L 30X0;
rest 60sec x 3
A2) T-Bar Row: 20X1; 12-15 reps; rest 60sec x 3
• Loop a towel or ring strap around the bar if you don’t have a T-Bar attachment
(Continued on next page)
WEEK 7 DAY 3 - FBB (Continued)
B1) Dumbbell Floor Press: 30X2; 10-12 reps; rest 60sec x 3
B2) Dumbbell Bicep Curl Eccentrics: 41A1; 8-10 reps; rest 60sec x 3
• The goal here is to overload with a weight that would otherwise be tough to curl up without
cheating. You will use a DB hang muscle clean to get the DBs to the top (A = Assist), then
lower them slowly for 4sec
C1) KB Core + Press Complex:
4 Single Arm Turkish Sit Up R + 4 Single Arm KB Z Press R + 2 Turkish Get Up R; rest 15sec
+
4 Single Arm Turkish Sit Up L + 4 Single Arm KB Z Press L + 2 Turkish Get Up L;
rest 30sec x 3
C2) Strict Pull up: 21X1; 6-8 reps; rest 30sec x 3
• If you feel strong with your bodyweight to get the Rx reps and tempo - you can add a little
weight to your body in the form of a DB between the legs.
• Scaling option is Pronated Grip Body Rows - reps are 20X1 x 10-12reps
C3) Banded Face Pull: 20X2; 12-15 reps; rest 90sec x 3
NOTES
WEEK 7 DAY 4 - AEROBIC
A) Thoracic Spine Opener: T Spine Can Opener x 2mins
T Spine Shoulder Sweep x 10/side SLOW x 2 sets
T Spine Extension on Foam Roller x 10 reps x 3 sets
B) Run 45sec @ 90% Aerobic Pace: rest walk 45sec x 8
AB 45sec @ 90% Aerobic pace; rest walk 45sec x 8
Row 45sec @ 90% Aerobic Pace; rest walk 45sec x 8
WEEK 7 DAY 4 - FBB
Warmup: PreHab Lower 4
Wall Sit with Banded Hip Abductions x 20reps
Curtsy Step Down x 8/leg
Bird Dog with Cross Body Knee/Elbow Touch x 10/side
x 2-3sets
A1) Front Foot Elevated KB Front Rack Split Squat: 20X0; 8-10/leg; rest as needed x 3 - pre-fatigue
reps
• 2-4" Step for front foot
• Still keep the loads moderate to light, but you can increase a little from last week
A2) Sumo Stance Romanian Deadlift: 30X0; 8-1 0reps; rest as needed x 3
B) Back Squat: 30X0; 3.3.3; rest 20sec/2:30 x 3 sets
• Cluster Sets - There are 3 total sets today and each will consist of 9 reps! You will perform 3 Back
Squats at a 30X0 tempo and then return the bar to the rack. Rest 20sec and then pick up the bar
again and perform 3 more reps at 30X0 tempo. Repeat this rack and reset 1 more time for a total
of 9 reps and the completion of this set. After 2:30 rest you will repeat the entire set again.
• Tempo has slowed back to 30X0 this week, but there should still be ZERO pauses!
C1) Split Stance Romanian Deadlift: 21X1; 6-8/leg; rest 60sec x 3
C2) Theraband Barbell Hip Thrust: 10X0; 6.6.6; rest 15sec/rest 60sec x 3
• This is an 18 rep Cluster Set
D1) Windshield Wiper: 2020 x 16-20 reps total; rest 60sec x 3
D2) KB Front Rack Quarter Squat With Pulse: 30-45sec rest 60sec x 3
• TOUGH loading - Aim for an unbroken 30-45sec set at the heaviest load you can.
WEEK 8 DAY 1 - AEROBIC
Row 5mins @ 50% Effort (Easy): +
0-10mins
20m DB Single Arm OH Carry/arm 60/40lbs
12 Abmat Sit Ups (Scale up to GHD Sit Ups if you are confident with them)
500/420m Row
10-20mins
1/.8 Mile AB
5 Box Jump Over 24/20"
10 Ring Push Up
15sec Chin Over Bar Hold
20-30mins
400m Run
10 Jump Lunge
15sec Extended Plank
30 Double Unders
WEEK 8 DAY 1 - FBB
Warmup: PreHab Upper 3
Tall Plank Theraband Lateral Walk 20'/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm Light Slow
Scapular Ring Rows x 10 (pause 1sec at top)
x 2-3 Sets
A1) Half Kneeling DB Cross Body Press: 20X0; 10-12/arm; rest 30sec x 3
A2) L-Sit on Rings: 20-30sec; rest 30sec x 3
A3) Banded Pendlay Row: 20X0; 12-15 reps; rest 90sec x 3
B1) Weighted Strict Pull Ups: 1 weighted rep; rest 10sec +
AMRAP Bodyweight in 20sec; rest 30sec before B2 x 3 sets
• These are tough single reps followed by bodyweight speed reps
• Use Pike Assisted Pull Ups today if you cannot do bodyweight pull ups yet - perform 1 max effort
set in 20sec
B2) Push Up Complex: 20sec Max Reps Strict HSPU + 20sec Max Reps Push Ups
rest 2mins before B1 x 3 sets
• Scale back as needed to Pike strict HSPU
C1) Close Grip Bench Press: 20X0; 10-12 reps; rest 30sec x 3
C2) Single Arm KB Bottom Up Carry: 30m/arm; rest 60sec x 3
WEEK 8 DAY 2 - AEROBIC
Warmup: 10mins Easy Continuous Movement
200m Row Damper at #1
8 Inchworms (no push ups)
4 KB Clean to Goblet Halo Flow/side
*keep the KB Light
A) Run/Row/Bike* 1k @ 85% Aerobic Pace: rest walk 2:30 x 5 Sets
• The aim this week is to match the same pace as last weeks 800m. We
are bringing the volume back down
• Bike distance is 2500m (2x 1000m)
WEEK 8 DAY 2 - FBB
Warmup: PreHab Lower 3
Monster Band Walk 25'/forward and backwards
Single Leg Hip Lift x 12/leg
KB Rack 1/4 Squat Pulse x 20-30sec
x 2-3 sets
A) Split Stance Good Morning: 2010; 10/leg; rest 45sec between legs x 2/side
B) Front Squat: 1 rep @ 4040 + 2 reps @ 3030 + 3 reps @ 2020; rest 2:30 x 3 sets
• 6 reps per set with tempo changing
C1) Dumbbell Cross Body Romanian Deadlift: 3010; 8-10/leg; rest 60sec x 3
C2) Clean Grip RDL: 10X0; 12-15 reps; rest 60sec x 3
D1) Dual KB Overhead Walking Lunge: 12-16 steps; rest 30sec x 3 sets
D2) Weighted Ring Body Saw: 15sec OUT, 15sec HOLD, 15sec IN;1 rep TOUGH; rest 30sec x 3
D3) Dual Dumbbell Upright Row: 3011; 8-10/reps; rest 90sec x 3
WEEK 8 DAY 3 - AEROBIC
A) Row 30sec: Run 30sec; Assault Bike 30sec; rest walk 60sec x 3
• First set easy, second set moderate, last set higher pace
+
5 Sets @ 75-85% - Progressive (start at a 75% effort and progress to 85% on the last set) All should
feel sustainable for the full time:
Assault Bike 21 Cals
18 Push Ups
15m Single Arm KB Overhead Carry/arm
12 Single Arm KB Snatch 70/53 (6/arm)
9 Cal Row
rest walk 2:00 (decrease rest by 15sec every round)
• Scale loads down on the carry and Snatch as needed. The weight should be such that you can
grab them and go even under a little fatigue. This should not slow you down too much.
WEEK 8 DAY 3 - FBB
Warmup: PreHab Upper 4
Bottoms Up Kettlebell Side Plank x 20sec/arm
Scapular Push Up on Elbows x 12
Elevator Ring Row x 3 reps (hold 3-4sec at each position - bottom, middle, top, middle, bottom)
x 2-3 Sets
A1) Landmine Press Variety:
3 Standing Landmine Press R 30X0 + 3 Half Kneeling Landmine Press R 30X0 + 3 Tall Kneeling
Landmine Press R 30X0; rest 15sec
3 Standing Landmine Press L 30X0 + 3 Half Kneeling Landmine Press L 30X0 + 3 Tall Kneeling
Landmine Press L 30X0; rest 60sec x 3
A2) T-Bar Row: 30X1; 10-12 reps; rest 60sec x 3
B1) Alternating Dumbbell Floor Press: 8-10/arm; 30X0; rest 60sec x 3
B2) Dumbbell Bicep Curl Eccentrics: 61A1; 6-8/reps; rest 60sec x 3
• Go slightly heavier than last week and control the lowering for 6 sec rather than last week’s 4 sec.
(Continued on next page)
WEEK 8 DAY 3 - FBB (Continued)
C1) KB Core + Press Complex:
1 Single Arm Bottoms Up Turkish Sit Up
1 Single Arm Bottoms Up KB Z Press
1 Bottoms Up Turkish Get Up
x 3 Sets R
rest 15sec
1 Single Arm Bottoms Up Turkish Sit Up
1 Single Arm Bottoms Up KB Z Press
1 Bottoms Up Turkish Get Up
x 3 Sets L
rest 30sec x 3
C2) Supinated Strict Pull up: 21X1; 6-8 reps; rest 30sec x 3
• If you feel strong with your bodyweight to get the Rx reps and tempo - you can add a little weight to
your body in the form of a DB between the legs.
• Scaling option is Supinated Grip Body Rows - reps are 20X1 x 10-12 reps
C3) Dual Dumbbell Upright Row: 20X2; 10-12reps; rest 90sec x 3
NOTES
WEEK 8 DAY 4 - AEROBIC
A) Thoracic Spine Opener: T Spine Can Opener x 2mins
T Spine Shoulder Sweep x 10/side SLOW x 2 sets
T Spine Extension on Foam Roller x 10 reps x 3 sets
B) Run 30sec @ 90% Aerobic Pace: rest walk 30sec x 10
AB 30sec @ 90% Aerobic pace; rest walk 30sec x 10
Row 30sec @ 90% Aerobic Pace; rest walk 30sec x 10
WEEK 8 DAY 4 - FBB
Warmup: PreHab Lower 4
Wall Sit with Band Hip Abductions x 20reps
Curtsy Step Down x 8/leg
Bird Dog with Cross Body Knee/Elbow Touch x 10/side
x 2-3sets
A1) Front Foot Elevated Front Rack Split Squat: 20X0; 6-8/leg; rest as needed x 3 - pre-fatigue reps
*2-4" Step for Front Foot
*Still keep the loads moderate to light
A2) Dual KB Banded Sumo Deadlift: 20X0; 12-15 reps; rest as needed x 3
B) Back Squat: 30X0; 1.2.3.4; rest 15sec/2:30 x 3 sets
• Drop Sets - There are 3 total sets today and each will consist of 10 reps! You will perform 1 Back
Squat at a 30X0 tempo and then return the bar to the rack. Take 15sec to strip a little bit of weight
form the bar and then pick up the bar again and perform 2 more reps at 30X0 tempo. Repeat this
rack and and weight stripping 2 more times for the reps of 3 and 4. Then you will reload the bar
back to a heavy weight for a single rep during your 2:30 rest. Repeat the entire set again for a total
of 3 sets today.
• Tempo has slowed back to 30X0 this week, but there should still be ZERO pauses!
C1) Single Leg Barbell Romanian Deadlift: 21X1; 6-8/leg; rest 60sec x 3
C2) B-Stance Barbell Hip Thrust: 20X0; 10-12/leg; rest 30sec between legs; rest 60sec before C1 x 3
D1) Barbell Windshield Wipers: 2020; 16-20 reps total; rest 60sec x 3
D2) Kettlebell Rack Split Stance Half Squat Isometric: 30-40sec/side; rest 30sec between sides; rest
60sec x 3
Where to next?
If you have completed the program, congratulations! We would love to support you in the
next step of your fitness journey. Visit our website at https://revival-strength.com for more
training options (and be sure to sign up for our email list for valuable resources while
you’re there).
Here are a few recommendations that would be a good next step:
Awaken Training Series
5x/week workouts combining strength and conditioning into single sessions (you can still
split them up if you like). 12 week progressive cycles, four total. Opens for registration
every 12 weeks.
FBB: Persist
Similar to Awaken Training Series, but 3x/week workouts that are shorter (about 1 hr each)
and use less specialty equipment. 12 week cycles available on a monthly subscription
basis; join/cancel anytime.
Individual Design
Our highest level of service, working one on one with a coach to design fully customized
workouts around your lifestyle, schedule, equipment, past injuries, and training goals.
Evolves with you and includes nutrition and support for building healthy habits. Regular
feedback from your coach as well as monthly consultations. All levels welcome! Request a
free consultation to learn more.
Questions/feedback about Aerobic Bodybuilder or any other of our programs? We’d love
to hear from you. Email us at support@revival-strength.com.
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