WHAT – FCF30 is our ultimate high-energy conditioning training. Workouts typically last anywhere from 15-20 minutes and always incorporate simple yet potent movements. FCF30 combines bodyweight, row-bike-run and simple weight lifting movements for each session. Each day begins with a general warm-up followed by a skill review and finally the workout. FCF30 workouts will improve your conditioning regardless of skill level and can be performed in nearly any location with very little equipment. FCF30 serves as the perfect option for beginner trainees or experienced trainees who are time restricted or on the road.
WHO – “I am conditioning focused. I want daily cardio, aerobic capacity and fast paced training”
2-3 Rounds (3 min max)
5 Double DB Sumo DL
5 Dbl DB Bicep Curl to Press
5 Push up to Down dog
*Alt Lunges w/both arms reaching overhead towards sky.
**On hands and knees in a table top position, place your right hand behind your head (on the neck). From here, gently rotate the right elbow up towards the sky, then down across the left forearm.
***Laying face down with arms outstretched to the sides (in a T position), lift one leg off the floor and bring it across the body towards the opposite arm. Repeat on the other side until all reps are completed.
WORKOUT: TRIPLE AMRAP X 5 minutes
10/8 Cal Bike or Row
10 Alt. DB Snatch
10 Push ups
FCF Burn Online
WHAT – FCF Burn is our special spin on fast-paced interval training. Workouts for FCF Burn involve very little equipment and can be performed almost anywhere – at the gym, at home, or on the road. Every session involves 4 different station rotations. Trainees work through each station for a short period of time then move to a new station. Workouts will always challenge athletes to push themselves through the Burn! FCF Burn is perfect for athletes looking for high energy interval training, a focus on daily conditioning or need a quick workout that they can do anywhere!
WHO – “I am interval training focused. I want daily high energy intervals, circuit training and quick fitness”
$4.99/month add on (Included on Unlimited plan)
$9.99/month stand alone
SAMPLE FCF BURN Session:
WORKOUT – Intervals + Bodyweight
5:00 minute stations
1:00 rest between stations