top of page
  • Writer's pictureJohn Fadel

Friday PVF Circuit


1:00 Active Samson Stretch

1:00 Box Front Rack Hold

1:00 Banded Front Rack Each Arm

1:00 Box Pigeon Each Leg

On the 2:00 x 5 Sets:

5 Push Jerks

*Start First Working Set at 78% and Build In Weight From There Each Set

Friday Circuit:

Timer 8.3 full body burner


1st and 2nd lap - 2 sets

Water break between 1st and 2nd lap. No water break between 2nd

Circling the room

-Mixture of upper body, lower body, cardio and core movements

  1. Sled pushes

  2. Box Jumps. Work on your vertical! (How high can you fly?!)

  3. bicep curls

  4. Du/singles

  5. pull-ups

  6. DB Sissy Squats

  7. KB swings


Building Muscle: Pick weights to find failure point before 40 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 40 second mark. Faster tempo movements.

34 views0 comments

Recent Posts

See All

Friday PVX: T.U.P. HERO

Workout Front Squat Heavy Set of 20 12min ‍ * Look To Beat Attempt From 7/12/24 ‍ "T.U.P." [HERO] 15-12-9-6-3: Power Cleans (135/95) Pull-ups Front Squats (135/95) Pull-ups ‍ Time Cap: 18 Minutes ‍ Ac

Thursday PVF: 50 rep sculpting

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min 50 rep Sculpting -50 reps per movement 4 min per movement *more than 1min left +10reps 1 min rest 1 set each DB bench incline press 50/30 KB/DB box

Thursday PVX: Hold Still

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min Workout "Hold Still" 5 Rounds For Time: 400 Meter Run 30 AbMat Sit-ups 20 Lateral Barbell Burpees 10 Hang Cleans option: Front Rack Reverse Lunges


bottom of page