ARFC 8.13.19

Alamo Ranch Fit Club – Functional Fitness



20 minutes total to build to heavy set of 3 Strict Press then heavy set of 3 Bench Press

Strict Press

Bench Press


Swole Cycle (AMRAP – Reps)

8 Rounds of 20 seconds On / 10 seconds Off

Strict Pull-ups

Cal Bike

Strict HSPU

Cal Bike

Tabata style. Complete all 8 rounds at pull-ups before moving to 8 rounds of Cal Bike and so on…

Score is total reps

Choose pullup and hspu variations that allow at least 5 reps during the 20 seconds.


Banded strict pull-ups or ring rows

HSPU w/feet on box or Double DB strict press
Coaches use Tabata setting on clock. 16 minutes total (4 at each movement).