1/28/2026
Functional Fitness
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For the rope climbs, substitute with 4:1 rope/towel pullups if you don’t have a rope to climb.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%
B. Accessory
BB snatch grip pendlay row 3x10
Weighted hip thrust 3x20
Ab roll outs 3x12
C. Conditioning
Row/ski 3x2k, rest 2:00
D. Interval
5 rounds, rest 1:00 between rounds
20 thruster (95/65)
10 bar facing burpees
E. Metcon
For time
1-2-3-4-5 Rope Climb
5-10-15-20-25 OHS (95/65)
25-50-75-100-125 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
