Week 2!!

New 6 week cycle will start incorporating some more weightlifting techniques such as Olympic clean and snatch and some of their variations. This is a brilliant opportunity to add more exercises to what you already know which will also make you more powerful and also improve your body’s movement capabilities. They do come with a caveat of requiring patience however, but for 99% of members they will grow to be an exercise you relish as they are great total body movement and are the natural progression of functional movement, which DTF is all about.


Rep scheme for the big movements will follow the following rep scheme – week 1/2/3 will be 6/4/2 reps & weeks 4/5/6 will be 6/4/2. This will allow you retest your strength gains every 3 weeks




Dowel Clean Progression warm-up

1a Power Clean + Front Squat 3 x 5

2a Bent Over Row 3 x 8

2b Half Kneeling KB Press 3 x 8

2c Shoulder Tap 3 x 16


Cond: Circuit 40/20


Ring Jacknifes

Ring rows




Plank Walkout

Ball Pick and toss

KB Swings

Hollow Hold




1a Pause Back Squat + Squat 3 x 6 (2 pause + 4 normal)

1b Ring Fly 3 x 8

1c Isometric Chin hold 3 x 2 x15s at top of movement

2a KB Snatch 3 x 15

2b Box Jumps 3 x 3

3a Side Plank 1 x 1:00 r/l


Cond: 4 Rounds

15 Double KB Swing

4 KB Man Makers




Turkish get up W-Up

1a KB RFESS 3 x 6 r/l

1b Plate Good Mornings 3 x 8

2a Alternating SA KB Clean 3 x 6 r/l

2b Inchworm 3 x 6

2c KB Swing 3 x 15

2d Handstand Hold/Feet Elevated ring Plank 3 x 30s


Cond: 2.2km runs – rest 60s between each

800m run


200m run

200m run

800m run





Dowel Snatch Progression warm-up

1a Snatch Pull + Power Snatch 3 x 5

2a Strict press 3 x 8

2b Ring Row w/ holds 3 x 8 (2 -3 sec pause at top of each)

2c Ring Jacknife oblique crunch 3 x 8 r/l






Double KB Clean & Press

- 5 burpees between rounds




1a Sumo Deadlift 3 x 4

1b Ring Dips + hold 3 x 8 + 10-15s

1c Negative Pullups 3 x 5 – 3 sec lower

2a BB Bicep curl 3 x 10 varied grip width (Wide/Shoulder width/Narrow)

2b Ring Tricep Extensions 3 x 15


Cond: 10min AMRAP


200m run

- start on 5 Wallballs and every time you return from run add extra 5 wallballs