3/23/2026

Written By Cronus Fit

Functional Fitness

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We’re back into a new base building mesocycle. There’s a lot of hypertrophy work and volume this mesocycle, so make sure you’re focusing on nutrition and recovery.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. BB front squat 4x10
A1. BB reverse lunge 4x12 (ea leg)

B. Accessory

B1. Single leg RDL 4x10 ea leg
B1. Wall sit 4x30s
B2. Weighted lunge 4x10 ea leg
B2. Banded hip thrust 4x20

C. Conditioning

3 rounds
Row 1:00, rest 0:30
Row 2:00, rest 0:30
Row 3:00, rest 0:30
Row 4:00, rest 3:00

D. Work Capacity

30 AMRAP
100m KB farmer carry (53/35)
20 double KB clean
20 double KB front rack lunge (total)

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3/21/2026