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F.A.S.T.

Functional Aerobic Strength Training

Category Archives: workout

30 body squats 20 pushups 30 jumping squats 20 pushups 30 squats 20 pushups 30 box jumps 20 pushups AMRAP twisting situps with weights 20 pushups 30 situps with weight 20 pushups

Main Set: 75 burpees 2 mile run

Main set: 10 push-ups 10 burpees 5 pull-ups 30-second sprint 1-minute rest between sets Repeat 1-5 times. With sandbag 15 squats 50 yard lunge walk 10 chest passes 10 underhand toss 1 minute rest between sets Repeat 1-5 times.

Main Set: 10 burpees 10 crunches 30-second plank 30-second high knees Run/jump rope 2 minutes Recover 1 minute Sprint level: x3 Super level: x4 Beast level: x5

Warm up: 50 seal jacks Main Set: Bear crawl – 50 yards forward/50 yards backward 15 burpees Crab walk – 50 yards forward/50 yards backward 15 burpees Frog jump – 100 yards 15 burpees Sprint 400 meters 15 burpees Run 1-3 miles Sprint level – 1x Super level – 2x Beast level – 3x

Main set: Perform 30 seconds of each exercise, with 10 second rest between: Burpees Mountain climbers Jumping lunges Pull-ups Tuck jumps High knees (fast) Plank Sprint level – x1 Super level – x2 Beast level – x3

Main set: Run 1 mile 50 sit-ups 30 20” box jumps 15 burpees Run 1 mile 50 Russian twists 30 push-ups 15 burpees Run 1 mile 50 medicine ball slams 30 kneeling jumps (knees to feet) 15 burpees