Rubicon Functional Fitness – Functional Fitness


1 minute each:

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats


2min/side in each station:

– Banded Hip Distraction

– Banded Shoulder Distraction

– Elevated Pigeon Stretch

Movement Review

Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to feel things out ensure logistics.



On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2
“Goat” is Functional Fitness slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.