🏋️ Functional Fitness Transformation Program

Warm-Up (8 min)

• Arm circles & leg swings - 2 min
• 10 Air squats
• 10 Kettlebell deadlifts (light weight)
• 30 sec plank hold
• Repeat warm-up 2x

Strength Work (20 min)

• Goblet Squats: 5 sets of 8 reps (kettlebell at chest)
• Rest 90 seconds between sets
• Kettlebell Deadlifts: 4 sets of 10 reps
• Rest 90 seconds between sets

💡 Focus: Perfect form over heavy weight. Keep core tight.

WOD: "Leg Burner" - AMRAP 12 Minutes

• 15 Air Squats
• 10 Kettlebell Swings (Russian style)
• 10 Walking Lunges (5 each leg)
• 20 Second Plank Hold

Complete as many rounds as possible in 12 minutes

Core Circuit (3 rounds)

• 30 sec Plank
• 15 Dead Bugs (alternating)
• 20 Russian Twists (with or without KB)
• 10 Bird Dogs (5 each side)
• Rest 60 seconds between rounds

Mobility (5 min)

• Hip flexor stretch - 60 sec each side
• Hamstring stretch - 60 sec each side
• Child's pose - 90 seconds

Pull-Up Progression & Grip Strength

• Dead Hangs: 5 sets of max hold (goal 20+ sec)
• Rest 90 seconds between holds
• Scapular Pulls: 4 sets of 5 reps
• Negative Pull-Ups: 4 sets of 3 reps (5 sec descents)
• Kettlebell Carries: 3 sets of 60 seconds walk

💡 This is your path to pull-ups! Be patient and consistent.

Warm-Up (8 min)

• Arm circles - 1 min each direction
• 10 Inchworms
• 10 Push-ups (from knees if needed)
• 10 Dumbbell/KB shoulder press (light)
• Repeat 2x

Strength Work (20 min)

• Push-Up Progression: 8 sets of 3-5 reps
• Use elevated push-ups if needed (hands on bucket)
• Rest 60 seconds between sets
• Kettlebell Floor Press: 4 sets of 10 reps
• Rest 90 seconds between sets

WOD: "Upper Body Blitz" - 4 Rounds For Time

• 15 Kettlebell Swings
• 10 Push-Ups (scale as needed)
• 15 Kettlebell Overhead Press (alternating arms)
• 20 Mountain Climbers

Target time: 12-16 minutes. Rest as needed between rounds.

Anti-Rotation Core (3 rounds)

• 30 sec Side Plank (each side)
• 15 Single-Arm Kettlebell Rows (each arm)
• 20 Bicycle Crunches
• 10 Kettlebell Windmills (5 each side)
• Rest 60 seconds between rounds

Upper Body Mobility (5 min)

• Doorway chest stretch - 60 sec each side
• Thread the needle - 45 sec each side
• Shoulder circles with band or light KB

Pull-Up Progression & Shoulder Health

• Active Dead Hangs: 5 sets of 15-20 seconds
• Scapular Retractions: 4 sets of 10 reps
• Inverted Rows: 4 sets of 6-8 reps (use pull-up bar low)
• Face Pulls: 3 sets of 15 reps (band or light KB)
• Delt Raises: 3 sets of 12 reps (lateral & front)

Movement Prep (10 min)

• Jumping jacks - 30 reps
• High knees - 30 seconds
• Butt kicks - 30 seconds
• Arm circles - 30 seconds each direction
• World's greatest stretch - 5 each side
• 10 Air squats + 5 push-ups
• Repeat circuit 2x

Skill Practice (15 min)

• Kettlebell Snatch Practice: 10 min EMOM
• 5 reps each arm (light weight, focus on form)
• Box Step-Ups: 3 sets of 10 each leg (use bucket)

WOD: "Midweek Madness" - 20 Min AMRAP

• 10 Kettlebell Swings
• 10 Air Squats
• 10 Push-Ups (scaled)
• 10 Walking Lunges (5 each leg)
• 10 Sit-Ups
• 100m Walk/Jog (or 1 min march in place)

Goal: Steady pace, don't burn out. This is about work capacity!

Light Movement & Stretching (20 min)

• 10 min easy walk or bike
• 5 min full body foam rolling (or self-massage)
• 5 min yoga flow (downward dog, cobra, child's pose)

Fat Burning Intervals - 8 Rounds

• 30 seconds: Kettlebell Swings (fast pace)
• 30 seconds: Rest/Walk
• Repeat for 8 rounds (8 minutes total)

Warm-Up (8 min)

• Leg swings - 15 each direction
• Hip circles - 10 each direction
• 10 Goblet squats (light KB)
• 10 Good mornings
• 30 sec wall sit
• Repeat 2x

Strength Work (20 min)

• Kettlebell Front Squats: 5 sets of 6 reps
• Rest 2 minutes between sets
• Single-Leg Romanian Deadlifts: 4 sets of 8 each leg
• Rest 90 seconds between sets
• Box Step-Ups: 3 sets of 12 each leg (weighted)

WOD: "Leg Day Special" - 5 Rounds For Time

• 20 Air Squats
• 15 Kettlebell Swings
• 12 Walking Lunges (6 each leg)
• 10 Burpees (step back version)

Target: 15-20 minutes. Pace yourself!

Core Strength Circuit (4 rounds)

• 45 sec Plank
• 20 Mountain Climbers
• 15 V-Ups (or tuck-ups)
• 30 sec Hollow Hold
• Rest 60 seconds between rounds

Lower Body Stretch (5 min)

• Pigeon pose - 90 sec each side
• Quad stretch - 60 sec each side
• Calf stretch - 45 sec each side

Pull-Up Progression Session

• Dead Hangs: 5 sets of 20-30 seconds
• Scapular Pull-Ups: 5 sets of 6 reps
• Negative Pull-Ups: 5 sets of 2-3 reps (8 sec descents)
• Band-Assisted Pull-Ups: 3 sets of 5 reps (if you have bands)
• Lat Engagement Holds: 4 sets of 15 seconds

💪 You're getting stronger every week! Trust the process.

Warm-Up (10 min)

• Full body dynamic warm-up
• Practice all movements you'll test

Weekly Tests (Track Your Progress!)

• Max Push-Ups: As many as possible (proper form)
• Rest 5 minutes
• Max Air Squats in 1 min: Count them all
• Rest 5 minutes
• Plank Hold: Max time
• Rest 5 minutes
• Dead Hang: Max time

📝 Write these numbers down! Check your progress tab.

WOD: "End of Week Crusher" - 15 Min AMRAP

• 15 Kettlebell Swings
• 12 Push-Ups
• 15 Air Squats
• 10 Burpees
• 20 Mountain Climbers

Full Body Recovery (20 min)

• 10 min yoga flow (sun salutations)
• 5 min foam rolling all major muscle groups
• 5 min deep breathing & meditation

🧘 Recovery is when you grow stronger. Don't skip this!

Choose Your Own Adventure!

Pick ONE of these challenges:

• Option A: 100 Kettlebell Swings for time
• Option B: 10 min EMOM - 10 Air Squats + 5 Push-Ups
• Option C: As many pull-up attempts as possible in 10 min
• Option D: 2 mile walk (active recovery)