11/18/2025

Written By Cronus Fit

Functional Fitness

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Nothing fancy, definitely a little less volume than yesterday’s Chad. For the work capacity piece, you’ll be doing 5 rounds of DT and 5x 500m rows.

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

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A. Hypertrophy

A1. BB deadlift 4x8
A1. BB good morning 4x12

B. Accessory

B1. Single arm bent over row 3x10
B1. Bottom up KB press 3x8
B1. Banded Paloff Press 3x20

C. Conditioning

AAB for max cals
5x5 min, rest 2:00

D. Work Capacity

30min E3MOM (10 rounds, alternating)
1 rd DT (12 deadlift, 9 hang power clean, 6 push jerk (155/105)
500m row

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Cronus Fit
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11/17/2025