F=MAX
Lower Body
Week 4
Day 1
Warm-Up
Emom 8'
Min1: 8/10 Cal Machine
Min2:12-16 Tuck Ups
Min3: 16 KB Swing
M4: 16 Glute Bridges
Strength
Superset #1
Every 3:00 x 4 Sets:
12 -16 DB RDL (Heavy)
8 - 12 DB Sumo Stance RDL (Moderate)
20 DB Glute Bridge (Heavy)
​
Superset #2
Every 2:45 for 3 Sets:
8 - 10/side Curtsy Lunge
10 - 12/side Glute Dominant Db. Step up (moderate)
​
Upper Body
Week 4
Day 2
Warm-Up
Emom 8'
M1- 45 sec Max cal machine
M2- 45 sec Trx Row
M3- 45 sec Light Chest fly
M4- 45 sec Shoulder Taps
Strength
Every 2:45 for 4R
Tempo Bench Press
3- 3 - 3 - 3
Tempo @30X0
​
Superset #1
Every 2:45 for 3 rounds
Db Bench Press with Twist
:12 - 15 Reps (mod)
Single arm cable lat Pushdowns
Max Reps x side (moderate)
​
Superset #2
Every 2:45 1 Sets:
10-12 DB Bench Press (Heavy)
25 Floor Press Glute Bridge Hold (Same weight)
Week 3
Lower Body
Warm-Up
16 intervals
10s on 20s off
Bike
Ski erg
Row
Run
(increases the
intensity in round 9)
Strength
Every 3 min for 4 sets
Tempo Front squats (@20X0)
4 - 4 - 4 - 4-
​
Every 2:45 3 Sets:
12/12 reps Zercher
Reverse Lunge
​
Superset #1
Every 2:45 for 2 Sets:
8 - 10/side Tempo DB Bulgarian Split Squat (@30X0)
10 Hamstring slider Curls
Week 3
Day 4
Warm-Up
3 sets
10 Cal Machine
15/15 Band Lateral Walk
20 Reverse Lunges
30sec High Plank
Core Work
3 sets
20 Alt Deadbugs
10/10 Plank Drag
Cardio Workout
EMOM 20'
M1- 20 m Sled Push
M2- 12 Alt Renegade Row
M3- 45 sec Sand Bag or D-ball Hold
M4- 60 Single Unders or 30 DU
M5- REST
Week 3
Day 5
Warm-Up
2 sets
8/6 cal ski erg or rower
20 band pull apart
10 band strict press
15 band biceps curl
Strength
Every 3 min for 4 Sets:
8 Landmine Strict Press
12 Dual DB Z- Press
12 - 16 DB Lateral Raises
After last set drop the weight and complete max reps to failure.
​
Superset #2
Every 2:45 for 3 Sets:
8 - 12 Tempo Barbell Curls (@30X0) or DB's
Max Reps Single Kb Horn Curls
After last set drop the weight and complete max reps to failure.
​
Superset #3
Every 2:45 for 2 Sets:
8 - 12 Matador Dips (Assisted if needed)
16 - 20 Roll out DB Tricep Ext.
Week 3
Day 6
Warm-Up
Emom 8'
M1- 20 Band face pull
M2- 15 band Lat Pull down
M3- 30 sec arch hold
M4- 30 sec trx row
Strength Work
Every 2:45 for 4 sets
Assisted or BW Stricti Pull ups
4 - 4 - 4 - 4 - 4
Can be change for Cable Lat Pull downs (Heavy)
​
Superset #1
Every 2:30 for 3 Sets:
8-12 Barbell Bent Over Row
8 - 12 DB's Incline Bench Press
​
Superset #2
Every 2:30 for 3 Sets:
8 - 12/side Landmine Row
16 Alt DB's Top Down Bench Press
Weightlifting Session
Power snatch a fuerza % del power 55 3/3
Power snatch
70 ¼ 75 2/3 80 4/3
Back squat
80 1/3 85 4/3
Push jerk
60 ¼ 70 2/3 80 4/3
Back extensión 80
Good morning 55% del squat snatch 5/8
20 de running