Week 3!!!

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



Turkish get up W-Up

1a Front Racked BB Step Ups 3 x 6 r/l

1b SL RDLs 3 x 6 r/l

2a KB Swing 3 x 15

2b Ring Rollout 3 x 8

2c Double (SA) KB Snatch 3 x 8

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

Cond:3 Rounds

30 Plate OH Lunges

20 Plate GTOH

10 Plate Over Burpees



1a Hang power snatch (above knee) + Power snatch 3 x 4

2a Strict press 3 x 8

2b S/A ring chin 3 x 6 r/l + 2 negatives

2c Plate chop 3 x 10 r/l

Cond: Partner Workout – 4Rounds

- one runs/one bear crawls and then switch over. After both have completed each, the pair must do 20 You go I go slamballs. That is one round!!

200m run

Bear Crawls

20 Slams



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

1b Pause Ring Pushup 3 x 8

1c Negative Chin 3 x 8 (3 sec lower)

2a Max height box jump test

3a Side Plank Left/Elbow Plank/Side Plank right 1 x 45s/60s/45s without break


500m run

40 Squats

30 Ring Rows

20 Sit ups

10 SA KB Clean & Press r/l

500m run



1a Sumo Deadlift 3 x 2

1b Weighted push-up 3 x 8 + 2 negatives

1c Alt grip pull-ups 3 x 4/4

2a Bicep curls 3 x 8

2b Close grip floor press 3 x 15

Cond: 10min AMRAP



Sit Ups

Box Jumps



Dowel Clean Progression warm-up

1a High Pull + Power Clean + Front Squat 3RM

2a Bent Over Row 3 x 8

2b SA KB Chest press 3 x 8

2c Hollow Hold + Vsits 3 x 30s + 10

Cond: Circuit 40/20


Ring Plank


Ring Rows

- 500/200m run


Plank Walkout

KB Swings