Reach Functional Fitness

Strength & Conditioning, Functional Training
Coach
Taylor Haney

A favorite of TeamReach, this High-Intensity Strength Circuit Program is a fantastic program for those on a time crunch or wanting to mix up their training.  There are 3 strength training days and a conditioning day on the weekend.

Each strength training day is a full body workout built around supersets.  In this program, the athlete will have minimal rest time and high volume sets.  All exercises are in a superset format of 2 movements at 4x15 (sets/reps) with only 15 seconds rest between each movement and set.

If you're not a fan of traditional conditioning, then this program is for you.  Because of the limited rest and high volume, you'll be sweating and working hard in no time.

TeamReach athletes routinely use this program during their breaks between longer programs.

Program Specs:
Skill Level – Intermediate. Beginner to no Olympic Lifting experience required.

Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, sandbag, wall ball, Air Bike, rowing machine, Ski Trainer, treadmill (optional), slam ball.

Focus – General Physical Preparedness

Training Days per Week – 4
Program Length - 4 Weeks, but can be repeated if desired.

Excerpt from Session 2:

(superset)

Deadlift 4x15

Box Step-Ups 4x15

(superset)

Meadows Row 4x15

Bench Press 4x15

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
HISCP: Session 1

A

Heroic Warm-up

For Completion

B1

Back Squat

4 x 15

B2

DB Reverse Lunge

4 x 15

C1

Double KB Clean & Jerk

4 x 15

C2

Barbell Row

4 x 15

D1

Farmer's Carry

4 x 100

D2

Calf Raise

4 x 30 @ 135 lb

E1

Russian KB Swing

4 x 15

E2

Single Arm KB Thruster

4 x 15

F1

Med Ball Sit-Up

4 x 15

F2

Russian Twist

4 x 15

Recovery

G

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

Tuesday
HISCP: Session 2

A

Heroic Warm-up

For Completion

B1

Deadlift

4 x 15

B2

Step-Ups

4 x 15

C1

Bench Press

4 x 15

C2

Meadows Row

4 x 15

D1

Pull-Up

4 x 15

D2

Bulgarian Split Squat

4 x 15

E1

Power Clean

4 x 15

E2

Back Extension

4 x 15

F1

Toes to Bar

4 x 15

F2

Landmine Bar Twist

4 x 15

Recovery

G

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Shoulder Stretch 8) Couch Stretch *Stretch any additional muscles, as needed. You can add a tricep, bicep, pec, and calf stretch.

Thursday
HISCP: Session 3

A

Heroic Warm-up

For Completion

B1

Front Squat

4 x 15

B2

DB Clean & Jerk

4 x 15

C1

DB Snatch

4 x 15

C2

Inverted Row

4 x 15

D1

Barbell Bicep Curl

4 x 15

D2

Ring Dips

4 x 15

E1

Close Grip Bench Press

4 x 15

E2

Alternating DB Hammer Curl

4 x 15

F1

Plank

4 x 0:45

F2

Jack Knife Sit Up

4 x 15

Recovery

G

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed. Feel free to add tricep, wall bicep, pec, and calf stretch.

Friday
HISCP: Week 1 Day 6

A

Dynamic Stretch

Conditioning

B

HISCP Metcon 1

4 Rounds for Time 15 Calorie Air Bike 20 Wall Balls 25 Box Jumps *Record Time

Recovery

C

Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.

High Intensity Strength Circuit Program