Select Week
Strength Foundation
Week 1: Strength Foundation
Circuit WOD Format - High Intensity Functional Fitness
Select Day
Monday Focus
Full workout
Upper push/pull strength endurance
Warmup
Joint Mobility
planks
Time: 5:00
Movement Prep
push-ups
Reps: 10 reps
Main Workout
Block 1 - Strength Focus
bench-press, pull-ups
Rounds: 5
Reps: 5 reps each
Rest: 90s
Block 2 - Volume
dips, rows
Rounds: 3
Reps: 10 reps each
Time: 15:00
Finisher
Finisher
burpees
Format: AMRAP
Time: 5:00
Notes
- • Focus on form and control
- • Rest fully between blocks