Rubicon Functional Fitness – Functional Fitness

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3 minute SRM (self myofascial release = Foam or Rumble roller)

1min/side Each:

– Banded Shoulder Distraction

– Couch Stretch


200 M Jog

10 Banded Good Mornings

10/side Banded Side Steps

5/side Spidermans

5/side Soldier Kicks

5 Boot Straps

Movement Review

Power Clean video example: https://youtu.be/GVt4uQ0sDJE

Barbell warm-up with empty barbell:

10 Good Mornings

10 Elbow Rotations

10 Deadlift

10 Hang Power Cleans

10 Power Cleans


FURY (4 Rounds for reps)

4 Rounds, AMRAP 5 minutes:

400 M Run

12 Power Cleans (135/95)

Max effort PULLUPS in the remaining time

Rest 3 minutes
Score the number of PULLUP reps completed for each round. Athletes need to pick a distance on the run that they can complete in 2 minutes or under(consider a 300m). The weight on the barbell should be something athletes could complete all 12 reps unbroken when fresh. Pullups options are Kipping, Jumping, Strict Banded or Ring Rows.


3 Rds NFT:

30 Abmat Situps

20 KB Russian Twists

10 Heel touches over the Kettlebell