fd athlete probie guide

With the FDX program we will prescribe weights for individuals. We give two different weights for each gender (RX – Advanced)/(Scaled – Beginner)

It is to be read as (Male RX/Female RX)|(Male Scaled/Female Scaled)

For example:

4 Rounds for Time:

• 10 Deadlifts (225/155)|(135/95)
• 10 Pull Ups

Advanced men do 225lbs and beginner men do 135lbs

Advanced women do 155lbs and beginner women do 95lbs

*It’s important that you enter your score as RX or Scaled. If you scale any movement such as weight, distance, reps… Please un-click the RX button to save your score as scaled. 

Do not think you have to go RX. Sometimes it’s better to scale to work on technique and form. 

We will use a tempo style in both programs. 

For example, if you see 4×5 Bench Press (31X1) it means:

• 3 seconds slow and controlled down
• 1 second hold at the chest
• X explode up
• 1 second reset at the top

The tempo always starts at the beginning of each lift. 

This is to help you improve strength and stability. 

FDX Workout Types are meant to provide a quick reference guide when looking at a workout. By knowing and understanding the Workout Type, you can quickly and easily understand the workout’s intention. 

QUALITY workouts are typically designed for a higher level of practice, skill development, intentional movement, or recovery. They can be long or short, heavy or light, low volume or higher volume. In most QUALITY workouts, we are purposefully reducing the intensity and increasing the intention of the athlete. This trade-off allows for the athlete to better feel the movement, practice the positions, or execute with higher levels of control from their body or any external objects. QUALITY workouts prioritize the quality of movement over volume, speed, loading, and intensity. When a QUALITY workout shows up, we care less about the “score” and more about the intention.

SPRINT  workouts are typically designed to be performed at or near max intensity the entire duration. They are usually short, fast-paced, and very intense. In most SPRINT workouts, we are purposefully asking the athlete to move at an unsustainably fast pace. SPRINT workouts require a near “all-out” effort from the athlete. In a SPRINT workout, we typically want to avoid long rests, lost time in transition, and too many breaks. Essentially, there should be “nowhere to hide” in a SPRINT workout. For newer athletes, these workouts should be adjusted to match an appropriate pace based on their fitness. For experienced athletes, these workouts should be performed at or adjusted to a fast-pace that keeps them moving throughout. When a SPRINT workout shows up, we want athletes to go fast.

EFFORT workouts are typically designed to be performed at a pace that the athlete can sustain across the entire workout. They can be long or short, heavy or light, low volume or higher volume. The pace in EFFORT workouts is typically relative to the length, loading, and volume. This means they can be higher intensity, lower intensity, or anywhere in between. Most typically, EFFORT workouts will be in the high to moderate intensity range. For most athletes, these workouts should be performed at or adjusted to a pace that matches the intention of the workout. When an EFFORT workout shows up, we want athletes to find their own sustainable pace relative to the intended stimulus to complete the workout.

GRIND workouts are typically designed to test an athlete’s physical, mental, and emotional grit. They are typically long, tough, and designed to wear the athlete down. In most GRIND workouts, we are intentionally trying to make the athlete uncomfortable. GRIND workouts should challenge the athlete as much between the ears as anything else. In a GRIND workout, athletes could be faced with any combination of high intensity, moderate intensity, or low intensity work. For most athletes, these workouts should be performed at or adjusted to create a physical and mental challenge relative to their fitness, experience, and overall capacity. When a GRIND workout shows up, we want athletes to push through some of the discomfort and reach a new level of perseverance.

HEAVY workouts are typically designed around heavier loading and moving external weighted objects like barbells, kettlebells, or dumbbells. They are typically weightlifting focused. In most HEAVY workouts, we want the athlete to experience significant time under tension by adding more loading into the workout. HEAVY workouts should always be relative to the athlete’s fitness, experience, and overall capacity. In a HEAVY workout, athletes should adjust the weights to be “heavy” relative to themselves only. When a HEAVY workout shows up, we want athletes to move heavy weights and move them with sound mechanics.

This will apply to FDX mostly but you will also need to keep score on FD Build some days.

Depending on the workout, you’ll enter your score as:

1. Weight – The heaviest weight used in the lifting section.

 *If you’re using 50lb dumbbells, your score is 50, not 100

2. Time – This will depend on your workout but most days you’ll enter your time for a given assignment.

3. Rounds and Reps – This will be for workouts that involve as many rounds as possible. For example, If I ask you to do as many rounds as possible (AMRAP) in 12 min of 20 deadlifts and 20 cals and you do 5 complete full rounds plus 8 deadlift reps, your score will be 5.08

Please be truthful!

*It’s important that you enter your score as RX or Scaled. If you scale any movement such as weight, distance, reps… Please unclick the RX button to save your score as scaled. 

If you have no way to measure distance for our running workouts, you can pre-measure areas around your home or department. 50m is about 65 walking paces and 100m is about 130 walking paces. For a 400m run, I will run to the 100m mark and back 2x. 

Overtime is extra credit for you go-getters. It is completely optional but it’s placed there incase you want extra hrs. 

Simply go to profile – settings – my training and enter the code there. It will automatically show on your calendar. You can put all programs on your calendar or toggle which ones you want to see. Simply go to calendar and select the toggle button next to the date then pick and choose which ones you want to see. 

CODES:

FDX516

FDBUILD516

FDIGNITE101