Reach Functional Fitness
Functional Training, BodybuildingInspired by the actors training for The Avengers, Man of Steel, and Deadpool, our Super Hero Training programs are a favorite of Team|REACH. Not only do the programs help you build a super hero like physique, they help you perform like one, as well.
Super Hero Training combines functional bodybuilding and conditioning to get your body primed for an active lifestyle.
Take your training to the next level with our Super Hero Training and have fun while doing it.
Series 1 Specs:
Skill Level - Intermediate to advanced. No Olympic Lifting.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, SkiTrainer, Rower, AirBike, Treadmill, wall ball, slam ball, sandbag, mace, sled, rope climb, plyobox.
Focus - Functional Training, Strength & Conditioning, BodyBuilding
Training Days per Week - 5
Program Length - 8 Weeks
Excerpt from Day 11:
Tri-Set:
DB Alternating Reverse Lunge and Curl 3x20
DB Thruster 3x20
DB Clean and Jerk 3x20
Excerpt from Day 5:
5 Rounds for Completion:
L-Sit Rope Climb x1
Pull-Ups x5
Bear Crawl x25yds
5 sessions per week
Must use App app to view and log training
Program Training
A
Rowing
1 x 2000
Conditioning
B
SHT Circuit 1
Rep scheme 4-5-6-7-6-5-4, complete as a circuit moving from one exercise to the next with no breaks. Complete 4 reps of every movement, then 5 , then 6, etc... Push-Ups Negative Pullups Air Squat Single Leg RDL @15-25lbs DBs Hanging Knee Raises
Conditioning
C
SHT Metcon 1
3 Rounds for Time 250m Row 15 Deadlifts @95-135lbs 5 Burpees
Post Workout Stretch
D
Complete Each Stretch For 20-30 Seconds: Lats and Pecs Kneeling Hamstring Modified Pigeon Thread Needle
A
Heroic Warm-up
For Completion
B
Bench Press
4 x 8
C
DB Military Press
4 x 8
D
Single Arm MB Push-Up
4 x 5
E
Tricep Pushdown
4 x 8
F
Ring Dips
4 x 8
Conditioning
G
SHT Metcon 2
3 Rounds - 30 seconds rest between rounds. 100m Farmers Carry 60 Seconds Wall Sit
H
Lats and Pecs Stretch
2 x 0:30
I
Thread Needle Stretch
2 x 0:30
J
Tricep Stretch
2 x 0:30
K
Couch Stretch
2 x 0:30
A
Dynamic Activation
For Completion
B
Rowing
1 x 500
Conditioning
C
SHT Metcon 3
6 Rounds for Time: 15 Calorie Ski 50m Single Arm DB Overhead Walking Lunges @15-25lbs (switch arms half way)
D1
Alternating DB Hammer Curl
3 x 10
D2
Negative Chin Ups
3 x 6
E
Thread Needle Stretch
2 x 0:30
F
Modified Pigeon Stretch
2 x 0:30
G
Wall Bicep Stretch
2 x 0:30
H
Modified Lat Stretch
2 x 0:30
A
Heroic Warm-up
For Completion
B
Air Squat
2 x 20
C
Goblet Squat
4 x 8
D
Front Squat
5 x 5
Conditioning
E
SHT Circuit 2
200 Reps - start with pushups, when you can't perform a clean pushup, switch to inverted row and perform as many as possible, then switch back to pushups. Switch between pushups and inverted rows to hit a total number of 200 reps between the two movements. Push-Ups Inverted Row
F
Frog Stretch
2 x 0:30
G
Couch Stretch
2 x 0:30
H
Lats and Pecs Stretch
2 x 0:30
A
Dynamic Activation
For Completion
Conditioning
B
SHT Circuit 3
5 Rounds - 1 minute rest between rounds. L-Sit Rope Climb x1 Pull-Ups x5 Bear Crawl x25m
Conditioning
C
SHT Metcon 4
For Time: 25 Goblet Squats @30-50lbs 15 Slam Balls @1-15lbs 25m Sled Pull @135lbs 25 Pushups 15 Pullups 25 Pushups 25m Sled Pull @135lbs 15 Slam Balls @10-15lbs 25 Goblet Squats @30-50lbs
D
Lats and Pecs Stretch
2 x 0:30
E
Wall Bicep Stretch
2 x 0:30
F
Tricep Stretch
2 x 0:30
G
Modified Pigeon Stretch
2 x 0:30
H
Kneeling Hamstring Stetch
2 x 0:30
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
