Rubicon Functional Fitness – Functional Fitness

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2 Rounds:

15/side Banded Side Steps

10/side Banded Trunk Twists

20m 3x Air Squat + Broad Jump

20m High Knees

20m Butt Kickers

2min/side Banded Shoulder Distraction

Movement Review

Kipping Pullups:


Butterfly Pullups:


Athletes will have 5 minutes to warm-up their pullups. If unable to do kipping pullups, jumping pullups are recommended, try to avoid the bands.


HOT SEAT (3 Rounds for reps)

3 Rounds:

AMRAP 2: Calorie Air Bike

AMRAP 2: Abmat Situps

AMRAP 2: Pull-ups

Rest 2:00
2 athletes start at a time on the air bike which is where everyone will start. Transition to the next movement with 5-10 seconds to get ready for the next movement and to clear a space for the next athlete. Athletes will score total calories and reps for each of the 3 rounds


Power Snatch (5 x 3)

There will be NO pressing in the power snatch movement today folks…or ever again for that matter, find a weight that you can comfortably drop under with the arms locked out! If you are pressing it overhead to lock out the arms…go down in weight…get it right and don’t hurt yourself! Athletes should aim for 75% of their 1RM and then perform 5 sets of 3 reps at the same weight.