Large Group Training
CudaFit 45

Monday

WORKOUT

CYCLE STATIONS
:60 Work/ :20 Transition
4 ROUNDS:

  1. Alt DB Power Cleans
  2. Burpee
  3. KB Goblet Squat
  4. Mountain Climber
  5. Assault Bike

Rest Additional 1:00 B/T Round

Tuesday

STRENGTH

EMOM x 10 MINUTES
4 Back Squats*
*Increase weight every
other round. Keep weight
moderate

WORKOUT

“THE REGULATOR”
FOR TIME
750m Row
10 Thrusters (95/65)
500m Row
20 Thrusters
250m Row
30 Thrusters

Wednesday

WORKOUT

4:00 AMRAP Each Station
1:00 Rest B/T Stations

STATION 1
1:00 Plank Hold then…
AMRAP
5 Air Squats
5 Up-Downs

STATION 2
1:00 Squat Hold then…
AMRAP
10 Lunges
10 DB Strict Press

STATION 3
1:00 Hollow Hold then…
AMRAP
15 Situps
15 Jumping Jacks

STATION 4
1:00 Superman Hold then…
AMRAP
20 Plate Hops
20 Flutter Kicks

STATION 5
Row 4:00

Thursday

STRENGTH

EMOM x 10 MINUTES
4 Deadlifts*
*Increase weight every
other round. Keep weight
moderate.

WORKOUT

5 ROUNDS FOR TIME
15 Deadlifts (115/75)
15 Sit-ups
10 Box Jump-Overs (24/20)

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. DB Snatch
  2. Push-ups
  3. Assault Bike
  4. Plank Hold
  5. Row

Rest Additional 1:00 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Press
  2. DB Curls
  3. Row
  4. Lunges (Use weight if needed)
  5. Slam Ball

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. Burpees
  2. Box Jump/Step-up
  3. Plate Hops
  4. Row
  5. Farmers Carry

Rest Additional 1:00 B/T Rounds

GROUP TRAINING SCHEDULE

*Times may vary on Holidays

MON & FRI

5:45 AM – LIFT 45
7:15 AM – LIFT 45
8:45 AM – BURN 45
9:30 AM – LIFT 45
10:15 AM – BURN 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – BURN 45

WED

5:45 AM – LIFT 45
7:15 AM – LIFT 45
8:45 AM – BURN 45
9:30 AM – LIFT 45
10:15 AM – BURN 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – MOBILITY

tUE & THUR

7:15 AM – LIFT 45
8:00 AM – BURN 45
8:45 AM – BURN 45
9:30 AM – LIFT 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – MACEFIT

SAT

9:00 AM – LIFT 45
9:45 AM – BURN 45
10:30 AM – BARBELL FOUNDATIONS
11:15 AM – BURN 45
12:00 PM – MOBILITY

SUN

10:30 AM – BURN 45
11:15 AM – LIFT 45

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