Gym Equipment, Fitness Equipment

4-Week CrossFit Program

Training six days per week requires careful phasing and programming to help maintain all training parameters without over reaching. This program is a maintenance program for lift technique and raw strength while improving aerobic capacity and muscle endurance. Heavy lifts without over-loading training volume allows the athlete to maintain intensity in the big three lifts while also maintaining technique in the Olympic lifts. Daily workouts that emphasize functional movements and avoid over-using the shoulders will allow for a great foundation for any follow up programming.

Our daily workouts include regular use of functional movements. While we long ago abandoned exercise machines because we wanted to train functionally, the assault bike offers an incredibly difficult resistance-based workout. For anyone who uses an assault bike knows, using all four limbs in a high level of resistance crushes calories and takes your aerobic conditioning to the next level.

No other exercise demands the same level of work for the time given to the exercise, making it incredibly efficient. The assault bike is resistance training combined with high intensity aerobic training, without the cost of high impact on the joints.

Daily workouts combine a variety of functional movements with the regular use of the assault bike because it offers conditioning that is superior and more efficient than any other aerobic machine.

A huge benefit to the assault bike is its extremely low impact in the joints. Running, jumping, and most other exercises we see in functional training are high impact, grinding movements. Without a barbell or weight, the athlete grinds against a flywheel. Previous knee, back and ankle injuries are all safe with this one.

Combining assault air bike work with cleans, snatches, deadlifts, front and back squats and deadlifts is strategic. The body can only train 6 days per week, as with this program, if it is able to recover adequately. The workouts program includes the optimal amount of resistance work with weight combined with low impact resistance movements to improve strength while at the same time making gains in aerobic capacity and endurance.

This program is designed to maintain technique and explosiveness while improving strength endurance. Strength sets and reps are performed on a timer to keep the athlete on track, but also performing with minimal rest.

The Olympic lifts are each performed once per week for maintenance. Strength in the clean is also reinforced with higher percentages each week.

Strength is something we all have room to improve on, and this program hits the major muscle groups each time. Front and back squats along with deadlifts are the foundations of overall strength.

Finally, the shoulders are taken care of with specific warm ups to fire them up before any shoulder work. We now know how important it is to have shoulders warm and mobile before any loading to ensure they are stable through all pressing movements, as well as snatching and jerking.

This program is intended for use by the intermediate and advanced athletes looking to improve functional fitness training to perform better at crossfit-style competitions. Always be sure to perform exercises with excellent technique before loading weight.

WEEK 1

Day 1

  • Warm Up
  • Min 1/3/9 5x Strict C2B Pull Ups
  • Min 2/6/10 5x Strict Ring Dips
  • Min 3/7/11 15x GHD Sit Ups
  • Rest 4/8/12

 

WORKING SETS-

Max 12 min for working sets (in Bold)

Front Squats 6am

  • 10@ 65% x2
  • 5@ 75% x2
  • 5@ 85% x 2
  • Rest 3 min

 

Split Jerk 615am

  • 5×3 working to new PB

 

Shoulder to Overhead

  • BB Strict press 5×3

 

WORKOUT-

  • For Time
  • “ASSAULT FRAN”
  • 21-15-9
  • Assault Bike
  • Thrusters @40kg
  • Pull Ups

Day 2

Shoulder warm up prehab

  • 3 ROUNDS
  • 10 Front Raises
  • 10 Reverse Fly
  • 10 Lateral Raise

EMOM 12min-

  • 3x Power Snatch (min 1/3/5/7/9/11)
  • 3x Squat Snatch (min 2/4/6/8/10/112)

Snatch Lift Off-

  • 3×5

Snatch Balance To OHS-

  • Working on technique
  • 3×3
  • 2×2
  • 3×1

WORKOUT-

AMRAP 18Min

  • 25Cal Assault AirBike or Assault AirRunner Buy in
  • 5x Bar M/U
  • 10x DB Ground to Overhead
  • 15x T2B
  • 10x Squat Snatch

 

Day 3

  • Stretch Day/Recovery/Light Session

 

Workout –

  • FOR TIME
  • 1km Assault Bike
  • 1km Assault Runner
  • 1km Rower
  • 100 DU

 

Day 4

  • Warm Up-
  • 3x 30m Prowler Push
  • 3x 2 Legless Rope Climb
  • X6, X4, X2 HSPU

 

Deadlifts-

  • (Weight you can do all sets unbroken)
  • X10,X15,X20,X25

12Min Cap 3sets-

  • 6x Bent Over Row
  • 6x L&R Single Arm Row
  • 6x DB Deadlift

AMRAP TILL FAIL-

  • 3x Deadlift @130kg
  • 5x Box Jump Overs
  • 10x C2B
  • 15Cal Assault AirBike
  • 10x GHD Sit Ups

 

Day 5

  • Warm Up
  • 3x 40m Yoke Walk @ bodyweight x2

Back Squat time cap 12min-

  • x7@ 65% x2
  • x5@ 75% x2
  • x5@ 85%x2

Thrusters

  • @weight you can do all unbroken
  • X10,X15,X20,X25

Workout

  • FOR TIME
  • 21-15-9
  • Assault AirBike
  • Thrusters
  • T2B

 

Day 6

  • Warm Up-
  • 10x Banded Ring M/U
  • 10x Banded Ring P/U
  • 10x Banded Tricep Extension
  • 10x Banded Pull Aparts

Clean & Jerk-

Once you cant jerk continue to clean

x3@ 65%, x3@ 70%, x3@ 75%, x2@ 80%, x2@ 85%, x1@ 90% x1@ 90%

Clean Grip Lift Off-

3×3@ 85%

2×3@ 92%

1×3@95%

BB Split Squat & GHD Hamstring Curls-

4×6 Reps

Workout-

3-6-9-12

30Cal. Assault AirBike or AirRunner Buy in

Power Clean

Front Squat

GHD Sit Ups

30Cal. Assault AirBike or AirRunner Buy in

 

WEEK 2

 

Day 1

  • Warm Up- 530am
  • Min 1/3/9 30sec L Sit Hold
  • Min 2/6/10 6x Strict HSPU
  • Min 3/7/11 2x Legless Rope Climbs
  • Rest 4/8/12

 

WORKING SETS- 545am

  • Max 12 min for working sets (in Bold)

 

Front Squats 6am

  • 7@ 65% x2
  • 5@ 75% x2
  • 3@ 85% x 2
  • Rest 3 min

 

Split Jerk 615am

  • 5×3 working to new PB

 

Shoulder to Overhead 630am

  • Push Jerk 7×3 Work to 1RM PB

 

WORKOUT-645am

  • Max Rounds for 15 min
  • 15x Cal Assault AirBike
  • 6x Hang Clean 2 push jerk @40
  • 5x Pull Ups
  • 10x GHD Sit Ups

 

Day 2

Shoulder warm up prehab-

  • 3 ROUNDS
  • 10 Front Raises
  • 10 Reverse Fly
  • 10 Lateral Raise
  • 10 SDHP

 

EMOM 12min-

  • 3x Full Snatch catching in squat

 

Snatch Lift Off-

  • 3×5

 

Snatch Balance To OHS-

  • Working on technique
  • X3,X3,X3,X2,X2,X1,X1,X1

 

WORKOUT-

AMRAP 18Min

  • 8x Snatch
  • 8x T2B
  • 8x Bar Facing Burpees
  • 100m Assault AirRunner

 

IF TIME

  • 1 M/U EMOM 10min

Day 3

  • Stretch Day/Recovery/Light Session

 

Workout –

  • FOR TIME
  • 1km Assault AirBike
  • 1km Ski Erg
  • As many KM till Failure on Assault AirRunner
  • 500m Swim

 

Day 4

Warm Up-

  • 4x 30m BB lunge
  • 4x Backward sled Drag
  • 3 Rounds
  • 10 C2B
  • 1min Plank

 

Deadlifts-

  • 3x@ 65%, 3@ 70%, 3@ 75%, 2@ 80%, 2@ 85%

 

12Min Cap 3sets-

  • 6x Bent Over Row
  • 6x L&R Single Arm Row
  • 6x DB Deadlift

 

Workout

  • 25-20-15-10
  • Assault AirBike
  • Deadlifts @105kg
  • T2B
  • GHD sit ups

 

Day 5

 

Warm Up-

  • 3x 40m Yoke Walk @ bodyweight x2
  • 3x 50m Farmers Walks

 

Back Squat time cap 12min-

  • x7@ 65% x2
  • x5@ 75% x2
  • x3@ 85%x2

 

Thrusters

  • 21-15-9 @ 43kg x2 Rounds

 

Workout

8 Rounds 1min on 30sec off

  1. A) Double Unders
  2. B) T2B
  3. C)Assault AirBike

 

Day 6

Warm Up-

  • 10x Banded Ring M/U
  • 10x Banded Ring P/U
  • 10x Banded Tricep Extension
  • 10x Banded Pull Aparts

 

Clean-

  • 21-15-9 Resting 2min between sets

 

Clean Grip Lift Off-

  • 3×3@ 90%
  • 2×3@ 95%

 

BB Split Squat & GHD Hamstring Curls-

  • 4×6 Reps (each side with BB SS)

 

Workout-

For Time

  • 50cal Row
  • 3-6-9-12
  • Squat Clean
  • Burpees
  • GHD Sit Ups
  • 50cal AirBike

 

WEEK 3

 

Day 1

  • Warm Up- 530am
  • Min 1/3/9 30sec HandStand Hold
  • Min 2/6/10 Alt. Pistol Squats
  • Min 3/7/11 6 Strict T2B
  • Rest 4/8/12

 

WORKING SETS- 545am

Max 12 min for working sets (in Bold)

Front Squats 6am

  • 7@ 60% x2
  • 5@ 70% x2
  • 3@ 80% x 2
  • Rest 3 min

 

Split Jerk 615am

  • 3×3 working to new PB

 

Shoulder to Overhead 630am

  • Push Jerk
  • 21-15-9 x 2 Rounds

 

WORKOUT-645am

  • 15min Amrap
  • Assault AirRunner 200m
  • 10x Strict Pull Ups
  • 10x Clapping Push Ups
  • 25x Squats

 

Day 2

Shoulder warm up prehab-

  • 3 ROUNDS
  • 10x Front Raises
  • 10x Reverse Fly
  • 10x Lateral Raise
  • 10x SDHP

 

Full Snatch-

  • 21-15-9
  • All Reps Unbroken add weight each change

 

Snatch Balance To OHS-

  • 21-15-9 x2 Rounds

 

Workout-

AMRAP 18Min

  • 30Cal. Assault AirBike Buy In
  • 10 Wall Balls
  • 10 DB Squat Snatch
  • 30 D/U

 

IF TIME

  • 1 M/U EMOM 10min

 

Day 3

  • Stretch Day/Recovery/Light Session

 

Workout –

  • 10km Assault AirBike

 

Day 4

Warm Up-

  • 3x 30m Prowler Push
  • 3x Legless Rope Climbs

 

8min AMRAP

  • 7T2B
  • 10x GHD Sit Ups

 

Deadlifts-

  • UNBROKEN x 2 Rounds of
  • X30
  • Rest 2 Min
  • X25

 

12Min Cap 3sets-

  • 6x Bent Over Row
  • 6x L&R Single Arm Row
  • 6x DB Deadlift

 

AMRAP 12min

  • 10 Cal. Assault Air Runner
  • 10 Kb swings
  • 5 Turkish Get Ups
  • 30m Sled Push

 

Day 5

Warm Up-

  • 6x 30sec Weighted Planks

 

Back Squat time cap 12min-

  • x7@ 60% x2
  • x5@ 70% x2
  • x3@ 80%x2

 

Thrusters

  • X30
  • Rest 2min
  • X20

 

Workout

  • 21-15-9
  • Cal Assault Airbike
  • Thrusters
  • Burpee over Rower (bar if using bike)

 

Day 6

Warm Up-

  • 10x Banded Ring M/U
  • 10x Banded Ring P/U
  • 10x Banded Tricep Extension
  • 10x Banded Pull Aparts

 

Clean & Jerk-

  • Once you can’t continue to jerk continue to clean
  • x3@ 65%, x3@ 70%, x3@ 75%, x2@ 80%, x2@ 85%, x1@ 90% x1@ 90%

 

Clean Grip Lift Off-

  • 3×3@ 90%
  • 2×3@ 95%

 

BB Split Squat & GHD Hamstring Curls-

  • 4×6 Reps (each side with BB Split Squat)

 

Workout-

  • For Time
  • 10-15-20-25
  • Clean @30kg
  • Push Ups
  • T2B
  • Cal Assault AirBike

 

WEEK 4

Day 1

Warm Up- 530am

  • Min 1/3/9 25 Unbroken Du
  • Min 2/6/10 10-15 GHD Sit Ups
  • Min 3/7/11 2-5 M/U
  • Rest 4/8/12

 

WORKING SETS- 545am

  • Max 12 min for working sets (in Bold)

 

Front Squats 6am

  • 7@ 65% x2
  • 5@ 75% x2
  • 3@ 85% x 2
  • Rest 3 min

 

Split Jerk 615am

  • 3×3 working to new PB

 

Shoulder to Overhead 630am

  • Push Jerk
  • 3×3
  • 2×2
  • 3×1

 

WORKOUT-645am

  • “15.3”
  • 14Min AMRAP
  • 7 M/U
  • 50WB @9kg
  • 100 D/U
  • 10Cal Assault AirRunner or Airbike

 

Day 2

Shoulder warm up prehab-

  • 3 ROUNDS
  • 10 Front Raises
  • 10 Reverse Fly
  • 10 Lateral Raise

 

EMOM 12min-

  • 3x Power Snatch (min 1/3/5/7/9/11)
  • 3x Squat Snatch (min 2/4/6/8/10/12)

 

Snatch Lift Off-

  • 3×5

 

Snatch Balance To OHS-

  • Working on technique
  • 3×3
  • 2×2
  • 3×1

 

5 Strict HSPU EMOM 10min

 

Workout-

  • 21-15-11-9
  • OHS
  • C2B
  • Assault AirBike

 

Day 3

  • Stretch Day/Recovery/Light Session

 

Workout –

  • 10x 250m Assault AirBike Sprints
  • Resting 1min

 

Day 4

 

Warm Up-

  • 3x 30sec HSPU HOLDS
  • 3x Backward Sled Pull
  • 3×6 Ring Dips

 

Deadlifts-

  • 3@ 70%
  • 3@ 75%
  • 3@ 80% x 3
  • 1@ 85%
  • 1@ 90%

 

12Min Cap 3sets-

  • 6x Bent Over Row
  • 6x L&R Single Arm Row
  • 6x DB Deadlift

 

WORKOUT-

  • 8min AMRAP
  • 5x Power Clean
  • 5x Front Squat
  • 20x D/U
  • 10Cal Assault AirBike

 

Day 5

Warm Up-

  • 3x 40m Yoke Walk @ bodyweight x2
  • 3×6 De
  • .adball over shoulder

 

Back Squat time cap 12min-

  • x7@ 65% x2
  • x5@ 75% x2
  • x5@ 85%x2

 

Thrusters

  • 21-15-9
  • UNBROKEN

 

Workout

  • AMRAP 13min
  • 15Cal Assault AirBike
  • 30x D/U
  • 35x KB swings (18kg/14kg)

 

Day 6

Warm Up-

  • 10x Banded Ring M/U
  • 10x Banded Ring P/U
  • 10x Banded Tricep Extension
  • 10x Banded Pull Aparts

 

Clean & Jerk-

  • Once you can’t jerk continue to clean
  • x3@ 65%, x3@ 70%, x3@ 75%, x2@ 80%, x2@ 85%, x1@ 90% x1@ 90%

 

Clean Grip Lift Off-

  • 3×3@ 85%
  • 2×3@ 92%
  • 1×3@95%

 

BB Split Squat & GHD Hamstring Curls-

  • 4×6 Reps

 

Workout-

  • 3-6-9-12
  • (25cal Assault AirBike Buy in & out)
  • Power Clean
  • Front Squat
  • GHD Sit Ups

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About AJ

Aaron is a contributor at the The GAF Way. He's an avid LA Lakers fan who loves sneakers and playing physical sports.