fd athlete
fd ignite sample
program
fd ignite is our beginner version of fdx. it is designed in a way that you can do everything at the gym or at the station with a pair of dumbells or kettlebells. As you will see, it’s more than a workout. It is a complete program to help you stay consistent.
app
this sample is copied from our training app. that being said, below you will not see our video tutorials, community feed and leaderboard. for limited time we are offering a $1 trial with complete access to the app and community for a whole week.
MOnday
¨Look in the mirror. That’s your competition.¨ – John Assaraf
WARM-UP
2:00 Light Cardio
Into…
2 SETS
10 Dowel Pass Throughs
10 Jumping Lunges
10 Inchworms
STRENGTH
4 SETS
10 Seesaw DB Bench Press
10 Seesaw DB Bent-Over Rows.
Give me 4 sets completed as a superset. 10 all together, not each side. Slow these down a bit and focus on strength. Not just push/pull but core as well.
(Score is Bench Press Weight)
“HIHFTY” IGNITE
AMRAP X 10:00
10 Up-Downs
10 Goblet Lunges (50/35)
10 Box Jumps or Jumping Lunges
Classic Amrap meant to get the lungs and legs pumping. If you don’t have a box, you can use a tire, bench or back of the engine. Meant to be lightweight, unbroken and smooth. Non-stop perfect reps today.
(Score is Rounds + Reps)
ACCESSORY
FOR TIME
30 Hollow Body Rocks
Accumulate 30 hollow body rocks for time. One rep is rocking down and back. Keep the core tight and be prepared to feel a good burn in the core.
(Score is Time)
RECOVERY
Couch Stretch – 2:00/Side
Downward Dog 1:00
Frog Stretch – 2:00
TUESDAY
¨Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.¨ – Jack LaLanne
WARM-UP
2:00 Light Cardio
Into…
2 ROUNDS
20 Leg Swings/Side
20 Walking Lunges
FD CONDITIONING 10.1
10 ROUNDS
300M Moderate
100M Fast
-no rest between sets-
Think about pushing at the end of a 400m – finishing power! We have 4000m today so get those meters in!
(Score is Time)
Cardio Adjustments
300M Run = 350M Row or 900M Bike
100M Run = 150M Row or 300M Bike
RECOVERY
Walk 5:00 w/ nasal breathing only to recovery
Spend 10-15:00 working on our own personal tight/weak areas. This is your time to work on you. Don’t waste it.
WEDNESDAY
¨A year from now you may wish you had started today.¨ – Karen Lamb
WARM-UP
2:00 Light Cardio
Into…
2 ROUNDS
20 Alt Prone Scorpions
20 Alt Supine Scorpions
20 Beat Swings
20 Arm Circles
STRENGTH
DB DEADLIFTS
4×10
Keep weight moderate and slow. You should feel a good burn with 10 reps. Exhale on the way up and inhale at the top. Increase weight each set and focus on breathing and form.
(Score is Weight)
“3 INCH” IGNITE
5 ROUNDS FOR TIME
10 DB Hang High Pull (35/20)
10 DB Push Press
10 Pull-Ups
Another fun one focusing on upper body push/pull. Practice movements, get your DB’s ready and go! Think about proper hip/hinge mechanics when performing the hang high pulls. Scaled version is jumping pull-ups or inverted rows.
(Score is Time)
RECOVERY
Single Leg Seated Fold – 2:00/Side
Dead Hang – Accumulate 2:00
THURSDAY
HIP MOBILITY
2 min squat hold (hold on to post)
Sampson stretch – 2 min each side
Pigeon stretch – 2 min each side
Groiner stretch – 2 min each side
Ankle mobility – 2 min of work
Frog stretch – 2 min
2 min squat hold (no post)
No skipping this week. You can do this while catching up on your shows.
FRIDAY
¨The human body is the best picture of the human soul.¨ – Ludwig Wittgenstein
WARM-UP
2:00 Light Cardio
Into…
2 ROUNDS
10 Up-Downs
10 Dowel Good Mornings
10 Jumping Lunges
Front Rack Mobility – 2:00
Wrist Stretch – 2:00
STRENGTH
DB COMPLEX
1 DB Power Clean
+
2 DB Hang Power Cleans
+
3 DB Front Squats
Do the three movements (6 reps) without dropping the DB’s. Work up to a heavy complex but keep explosiveness in mind.
(Score is Weight)
BODYWEIGHT
25-20-15-10-5 FOR TIME
Push-Ups
Butterfly Sit-Ups
Up-Downs
Glute Bridge-Ups
Do 25 of each, 20,15,10,5 for time. Smooth is fast on this one. Focus on big sets, smooth transitions and give it hell.
(Score is Time)
RECOVERY
Sampson Stretch – 2:00/Side
Upward Dog – 1:00
Puppy Pose – 2:00
SATURDAY
¨You must do the thing you think you cannot do.¨ – Eleanor Roosevelt
WARM-UP
2:00 Light Cardio
Into…
2 ROUNDS
20 Leg Swings/Side
15 Up-Downs
10 Jumping Lunges
5 Downward Dog to Pigeon/Side
FD CONDITIONING 10.2 A
30:00 Light/Moderate
The goal here is consistent running endurance for 30 minutes. Go as slow as you need to keep going the whole time without stopping. Find a good playlist/podcast and let your mind go.
(Score is Distance Covered in Meters)
*5:00 Rest Before Part B
FD CONDITIONING 10.2 B
5 ROUNDS:
100M Fast
-1:30 rest b/t rounds-
Work those fast twitch muscles and give me 5 solid rounds. NASAL breathing only between rounds for added recovery training.
(Score is Slowest Round in Seconds)
RECOVERY
Pigeon Stretch – 2:00/Side
Squat Hold – 3:00
GREAT JOB THIS WEEK TEAM. I HAVE SEEN LOTS OF IMPROVEMENT. KEEP UP THE GREAT WORK AND REMEMBER WHY YOU STARTED.
join the fd Ignite team
For a limited time you can join the fd athlete community for only $1 for 7-days. This gives you access to all programs, the app, leaderboard and community feed. There is no contract and you can cancel at any time.
