11/12/2025

Written By Cronus Fit

Functional Fitness

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For the work capacity piece, use the AAB as a recovery. Shoot for consistent pacing between rounds.

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

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A. Hypertrophy

A1. BB upright row 5x12
A1. DB lateral raise 5x15

B. Accessory

B1. BB Z-press 4x8
B1. BB RDL + shrug 4x12
B1. I/Y/T 4x8

C. Conditioning

32 min E4MOM (8 rounds)
500m row
10 double KB squat clean thruster (53/35)

D. Work Capacity

30 min E5MOM (6 rounds)
10 Sandbag Turkish get up (100/60)
15 Sandbag squats (100/60)
20 Sandbag shoulder to overhead (100/60)
AAB remainder

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11/11/2025