Functionally Fit - Warrior Sprint
True North Tactical Fitness
Functional Fitness, Obstacle Course Racing, Tactical, First Responders, General Fitness, EnduranceThis Program is built for those looking to develop unbeatable functional fitness, in a way thats physically & mentally challenging but attainable. It is specifically designed for individuals who want to push their limits & transform their fitness. Regardless of experience - the take aways from this program will have you moving better, feeling stronger, & running faster.
What sets Warrior Sprint apart is its unique combination of functional bodyweight mastery, muscular endurance development, & progressive run training. This functional approach targets every aspect of your fitness, enhancing your strength, stamina, & mental resilience. By fusing challenging HIIT workouts, plyometrics, & progressive run workouts, the program will take your functional fitness to unparalleled levels.
Did I mention that the program is attainable!? YES it will be hard at times - but so long as you refuse to limit yourself, every workout is built to be conquered!
No extra weights, no fancy machines, just you learning how to best move you. With expert coaching, & the accountability to stay on track. The program's focus is on you overcoming challenges, and celebrating your success!
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Air Squat
3 x 20
B2
Alternating Bodyweight Lunge
3 x 20
B3
Squat Jump
3 x 15
B4
Lateral Lunge
3 x 20
B5
Calf Raise
3 x 20
FINISHER // AMRAP 5 min
C
In 5 minutes, complete as many rounds as possible of: 10 V-Ups 15 Burpees 20 Mountain Climbers Track how many rounds you got!
Run Ladder
A
Complete 6 rounds Run 400m - Rest 4min
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Push-Up
5 x 10
B2
Shoulder Taps
5 x 10
B3
Bench Dips
5 x 10
C1
Walking Plank
3 x 0:30
C2
Side Plank On Hand
3 x 30
C3
Bear Crawl
3 x 30
FINISHER // AMRAP 7 min
D
In 7 minutes, complete as many rounds as possible of: 15 Bench Dips 15 Bench Jumps (or Tuck Jumps) 15 Burpees 15 Leg Lowers Track how many rounds you got!
LISS Run
A
Go for a 20-30min run/jog outside, at a pace you can hold a conversation at. If you get out of breath and cant talk in a full sentence then you are going too fast and need to slow down. *This run is now about distance or time, its to build up your gas tank to get you used to moving longer.
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Burpee
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B2
Hollow Rock
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B3
Reverse Lunges
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B4
Close Grip Push-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B5
Tuck Jump
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B6
Mountain Climber
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
C
Wall Sit
4 x MAX
Coach Chris
NCCPT, Tactical Conditioning Specialist, OCR trainer & racer, Tactical Paramedic. With over a decade of experience, I've dedicated myself to training individuals to operate at their absolute best. Join me in unlocking your potential, helping you surpass your limits, and embracing a life of peak performance where you can thrive!
This is your moment. Break barriers, redefine your limits, & transform your life. Don't put off thriving in life, take control of your fitness and start becoming who you've always wanted to be!
Get Functionally Fit - Warrior Sprint
