Rubicon Functional Fitness – Functional Fitness

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4 minutes SMR – Ball Work Shoulders and Calfs

4 minutes Band work – Shoulder and/or Hip


Warm-up #4 (No Measure)

2 Steady Rounds:

200m Jog

20 Air Squats

2 Steady Rounds:

5/side Spidermans

5 Inchworms

5 Boot Straps


Pausing Back Squat (5-5-5-3-3-3)

Tempo and good Range-of-Motion (ROM) are the primary focuses for today’s lift. Making sure we have a weight that we can keep good form with in all reps and during all parts of a rep. One rep is a 3 sec decent, followed by a 2 second hold in the “active” bottom, finishing with an aggressive drive out of the bottom to full hip extension.
E2MOM for 12 minutes, perform 5 reps for the first 3 sets and 3 reps for the last 3 sets. Add weight every set, CONTROL is key!!! Focus on form!!!


“Heat Wave” (Weight)

8 minutes to Row 800 meters and find your 4RM Deadlift

-Rest 4 minutes-

8 minutes to Row 800 meters and then find your 4RM Push Jerk(no rack!)
Stagger 4 minutes for heats and remember that the clock starts on the row.