Rubicon Functional Fitness – Functional Fitness

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5 minutes SMR – Lats, Abductors and Quads


Warm-up #2 (No Measure)

2 Steady Rounds:

200 M Row

10/direction Banded Side Steps

10 Banded Good Mornings

10 Spidermans

10/side Leg Swings

Skill Work

Single Arm Dumbbell Complex (5x(3+2) Right Arm, 5x(3+2) Left Arm)

On each arm, complete 3 Hang Power Cleans followed by 2 Strict Shoulder Press. Perform 5 sets of this complex on each arm.

Bent Over Row (5 x 8)

With a DB in each hand, face wrists up. Start with a slight bend in the knee and hinge at he hip focusing on keeping a straight back. Keep elbows close to the body and pull the DB’s into the hip crease. Super-set these with the Single Arm Complex



5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 Unbroken Double Under’s
Athletes must perform each round unbroken and pause after each set. If the athlete fails then they must start that set over. 15 minute time cap. Scale 3 to 1 on singles.