Rubicon Functional Fitness – Functional Fitness

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1min/side banded Shoulder Distraction

1min/side Couch Stretch


200m Jog

20 Cal Air Bike

20m Spidermans

20m Alt. Air Squats

20 Med Ball Cleans


3 Rounds NFT:(10min CAP)

15 – Ring Dips

10 – Toes to Bar

*Scale and modify these two gymnastic movements as necessary to keep each set to one breakup max


Metcon (3 Rounds for time)

Alternating movements every 2 minutes for 18 minutes:

0:00-2:00 – 300m Run

2:00-4:00 – 30 Wall Balls (20/14)

4:00-6:00 – 30 Alt. DB Snatches (50/35)

6:00-8:00 – 300m Run

8:00-10:00 – 20 Wall Balls

10:00-12:00 – 20 Alt. DB Snatches

12:00-14:00 – 300m Run

14:00-16:00 – 10 Wall Balls

16:00-18:00 – 10 Alt. DB Snatches
Athletes should pick distances, weights and modalities that they can complete in each of the 2 minute sections and still have a bit of a rest. If unable to run, modify to Row/Bike. Wallballs can be modified to a Goblet Squat or an Air Squat. Alternating DB Snatches can be modified to a KB Swing if lowering the weight causes athletes to lose the need of a dynamic hip drive. Score today is the time for each 300m Run.


200ft Overhead DB Carry:

Start with 2 DB’s in a front rack position. Press one DB overhead while keeping the other one front racked. Start marching …at 50ft switch the DBs bringing the one in the overhead position back to the front rack position followed by pressing the other side overhead and continuing to march alternating two more times every 50ft.