There are 5 primary components to a standard FIT workout:

  • 1. Warm Up
  • 2. FIT Test
  • 3. Core
  • 4. Workout 1
  • 5. Workout 2

Below are some sample workouts

Sample Workout #1

Warmup (10)

Run 400m

Four Rounds of:
10 Push Ups
10 Squats
10 V Ups
10 Pull Ups

Row 400m

Core (8)

Coaches Choice
(Example Exercises Below)
Hand Plank
Right Side Hand Plank
Left Side Hand Plank Forearm Plank
Battling Ram Forearm Planks Hip to Hip Forearm Planks Butterfly Sit Up
Straight Leg Sit Up

F.I.T. Test (2)

2 Minutes ME (Max Effort):
KB Swings (32/24 kg)

Workouts (28)

12 Minute AMRAP (12)
7 Barbell Push Press (45/35) 8 Barbell Front Squats
9 Barbell Alternating Lunges 10 Barbell Thrusters
* Every minute on the minute, complete 2 barbell burpees

Circuit #1 (30 sec, 3x) (8)
Wall Walks
KB Deadlifts (32/24)
Plate Alternating Core Screws (45/25) Box Jumps (low/fast) (20)

Circuit #2 (30 sec, 3x) (8)
Wall Walk to Handstand
KB Sumo DL High Pull
Plate Ground to OH
Box Jumps (Full) (24/20)

Sample Workout #2

Warmup (10)

10 Rounds of:
1 10m Bear Crawl
5 Exploding Push Ups 6 Squat Jumps
7 Ab Mat Sit Ups
8 Toes to Bar

* Cut off at x minutes

Core (8)

Coaches Choice
(Example Exercises Below)
Butterfly Sit Up
Straight Leg Sit Up
V Up
Right Leg Only V Up
Left Leg Only V Up
In and Outs
Toe Touches
Outside Heal Touches

F.I.T. Test (2)

2 Minutes ME (Max Effort):

Workouts (24)

Roll of the Dice, Dice Determines Rep Count for 10 minutes: (12)
KB Goblet Squats
KB V Ups
KB Box Jumps (20)
KB Alt Clean & Press

* Rolling X = Burpees

Stations #1 (3-4 per station, 30 seconds each, 2x) (6)
Wall Balls (20/14)
Barbell Back Squats (45/35)
TRX Rows
KB Swings (32/24 kg) Row

Stations #2 (6)
1 1⁄2 Wall Balls
Barbell Front Squats
TRX Supermans
KB Swing (Russian) to Sprawl Run

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