7/18/2025

Written By Cronus Fit

Functional Fitness

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A nice chipper for the work capacity piece. Shoot for smooth pacing.

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

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A. Oly

Clean complex (squat clean, hang squat clean, front squat, jerk) 6x2

B. Accessory

B1. Weighted rear lunge 4x10
B1. BB upright row 4x10
B1. Dragon flag 4x6

C. Conditioning

Run 4 rounds of (800-400-200)
Rest walk 1:00 between distances, Rest 4:00 between sets

D. Work Capacity

For time
400m run with DB (50/35)
50 single arm devils press (50/35)
50 T2B
50 lateral burpee over DB
50 DB single arm thruster (50/35)
400m run with DB (50/35)

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Cronus Fit
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7/17/2025