11/24/2025

Nov 23

Written By Cronus Fit

Functional Fitness

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For the work capacity piece, you’ll be doing 10 swings, 3 goblet squat, 15 swings, 6 goblet squats, etc.

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

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A. Hypertrophy

A1. BB Back squat 5x12
A1. Single leg RDL 5x10 ea leg

B. Accessory

B1. BB backrack forward lunge 3x12
B1. Reverse hyper 3x15
B2. BB good morning 3x10
B2. Banded hip thrust 3x20

C. Conditioning

Row/ski 7500m

D. Work Capacity

25min E5MOM
10/15/25/50 KB swing (53/35)
3/6/9/12 KB goblet squat (70/53)

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11/25/2025