The World’s FITNESS Workouts To Build Superior Fitness ...trainerbundle.com/downloads/FRF-CrossCircuitTraining.pdfFITNESS Cross Circuit Training Workouts Strength/Power Endurance

Cross CircuitTraining Workouts

The Ultimate Metabolic Circuits To Improve Maximum Power, Lean Muscle, Strength Endurance and Cardio While Burning Fat and Getting You Shredded!

FITNESS

The World’s Greatest Workouts To Build Superior Fitness

Bodyweight& EQuIPMENTedition[ ]

This manual is copyrighted by Marc “Funk” Roberts. All Rights Reserved.

No part of this manual may be reproduced or transmitted in any form or by

any means, electronic or mechanical, including photocopying, recording,

or by any information storage and retrieval system. Images, text, graphics,

and other intellectual property are protected by United States and

International Copyright Laws, and may not be copied, reprinted, published,

reengineered, translated, hosted, reproduced, or otherwise distributed by

any means without explicit permission. You may not copy, modify, create

derivative works of, publicly display or perform, republish, store, transmit,

or distribute any of the material in this video without the prior written

consent of Marc “Funk” Roberts. Fines start at $150,000 and include a

possible prison sentence upon conviction.

Copyright 2016

MEDICAL DISCLAIMERPlease Note: The recommendations in this and any other document are

not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity.

This program is designed for healthy individuals 18 years and older only. The

information in this document is meant to supplement, not replace, proper

exercise training. All forms of exercise pose some inherent risks. Marc “Funk”

Roberts, or anyone associated with Funk Roberts Fitness Ltd advises readers to

take full responsibility for their safety and know their limits.

Before partaking in the exercises in this or any other program, be sure that

your equipment is well-maintained, and do not take risks beyond your level of

experience, aptitude, training and fitness.

The exercises and dietary programs in this book are not intended as a substitute

for any exercise routine or treatment or dietary regimen that may have

been prescribed by your physician. Don’t lift heavy weights if you are alone,

inexperienced, injured, or fatigued. Don’t perform any exercise unless you have

been shown the proper technique by a certified fitness trainer or certified

strength and conditioning specialist. Always ask for instruction and assistance

when lifting. Don’t perform any exercise without proper instruction.

Always do a warm-up prior to any exercise including but not limited to interval

training. See your physician before starting any exercise or nutrition program. If

you are taking any medications, you must talk to your physician before starting

any exercise program, including but not limited to Funk Roberts Fitness.

If you experience any lightheadedness, dizziness, or shortness of breath while

exercising, stop the movement and consult a physician immediately. You must

have a complete physical examination if you are sedentary, if you have high

cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are

over 30 years old.

Please discuss all nutritional changes with your physician or a registered

dietician. If your physician recommends that you don’t use this or any other

program, please follow your doctor’s orders.

If you have any pre-existing back or physical injury, DO NOT START THIS

PROGRAM until you have full clearance from your physician.

WAIVER & RELEASE OF LIABILITY(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS

MANUAL)

I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED

IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY

EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR

BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, I

AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR

DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY

PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR

EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND

ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO

ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS

MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE

TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED

CAUSES OF ACTION AGAINST FUNK ROBERTS FITNESS OR FUNK

ROBERTS, HIS EMPLOYEES, FOR INJURY, LOSS, DEATH, COSTS OR OTHER

DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE

INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN

THIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE,

INDEMNIFY AND HOLD FUNK ROBERTS FITNESS AND MARC FUNK

ROBERTS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS

PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

© 2016. Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 01

FITNESSCross CircuitTraining Workouts

INTRODUCTION

Ready to kick your workout into high gear?

Whether you’re new to fitness, have been doing Crossfit or a related workout for

the last year or two, or would consider yourself a seasoned veteran, these workouts

are sure to put you to the challenge.

Circuit training is a very popular and effective form of workout that just about

anyone can use to burn fat, build strength, and have fun all at the same time.

These workouts have been designed using some of the common concepts utilized

in Crossfit style training to give you superior conditioning results while helping you

up your daily calorie burn.

Try one or two on for size and see what you’re made of!

About The Circuit Training Protocols

Circuit training, for those who are not familiar with it, utilizes a fast paced workout

style where you move from one exercise to the next with very little rest in between.

Rather than doing a set, resting, and then doing another set as conventional

workouts may have you doing, with circuit training, it’s one after another until the


entire circuit is completed.

Then, once you hit that final point, you’ll rest up and continue on again. Unlike

conventional circuit training that has you counting how many reps you perform in

any given exercise, you’ll instead be doing these ‘for time’. Basically, you’ll have an

allotted time frame for your working sets and then an allotted time frame for your

rest periods. Hit as many reps as possible (using good form) in the working time

frame and then rest up before you move to the next exercise.

How you design the specifics of your circuit training routine will dictate the nature

of the results that you see. Let’s look at how these circuits are created.

Max Power Day

Your max power days are just as the name suggests, designed to help you develop

maximum levels of power. You’ll be hitting a shorter total working time here,

allowing you to lift a heavier weight load.

To achieve maximum power, you need to keep adding weight. This routine allows

you to focus on that.



You’ll be doing 15 seconds on per exercise with a 45 second rest period between

exercises. The workout will contain just 4-6 exercises total, but these will be your

big ‘power moves’, which utilize multiple muscle fibers all at once.

The primary thing you want to focus on with these is keeping the movements as

explosive as possible. You’ll typically fit in anywhere from 2-4 reps for each working

set.

Max Strength Day

Next on the list you have your maximum strength day. Now just like your max

power workout, these too will be done for a short working time frame, however

you’ll have a few extra seconds for the ‘on’ phase and a few less seconds for the

rest phase.

This allows you to hit a slightly higher rep range per set – aiming for around 4-5 reps.

On this protocol, you’ll be working for 20 seconds, resting for 40. Once again, you’ll

do 4-6 exercises, focusing on the ‘big movers’ that utilize multiple muscle groups.

Muscle Gain

Looking to pack on lean muscle mass? If so, muscle

gain is the protocol you’ll want to be following. This

protocol uses an even time for rest and working

sets, keeping you at the 30/30 second mark.

This should allow you to hit the prime range for

muscle building of 6-8 reps or so. You’ll add a few

more exercises to the mix for this circuit, doing

6-8 total. This allows you to add a few isolation-

focused exercises that help bring on that great

muscle size.



Strength/Power Endurance

If you’re someone who is focused on kicking muscle fatigue to the curb and need

to be able to sustain intense exercise for a longer period of time (such as for your

normal Crossfit training sessions or a sport for instance), the strength/power

endurance workout will be your go-to.

This workout has you taking 40 seconds for each working set, resting just 20

seconds between exercises. It’ll whip you into cardiovascular shape in no time. You

should be able to hit the 12-15 rep mark in this time frame, yielding to excellent

muscular endurance gains.

A few more exercises will be added to this protocol, bringing you up to 8-10 per circuit.

Fat Loss/Cardio

Finally, the last protocol that you’ll want to consider is the fat loss and cardio

protocol. This protocol keeps your working time much longer than your rest time,

ensuring that you get an excellent metabolic boost to carry you through the day.

You’ll be working for 60 seconds on and resting for 15 seconds between exercises,


which should allow you to hit around 20-25 reps per exercise.

You’ll be adding 10 exercises to the circuit here, ensuring you get a nice mix of full

body compound exercises and a few isolation moves thrown in to help you catch

your breath and bring out maximum muscle definition.

There you have an overview of what each of these circuit protocols is all about and

how they are going to benefit you. Regardless of the workout protocol you choose

to follow, you can rest assured you’ll be challenged in a way that your previous

workouts never have done so in the past.

Let’s show you the protocols.

THE CCT PROTOCOLS

CCT PROTOCOL TIMED INTERNALS # OF EXERCISES

Max Power Day 15 - 45 protocol 4 - 6 exercises

Max Strength Day 20 - 40 protocol 4 - 6 exercises

Muscle Gain 30 - 30 6 - 8 exercises

Strength/Power Endurance 40 - 20 8 - 10 exercises

Fat Loss/Cardio 60 - 15 10 exercises




TIPS BEFORE YOU START THE CCT WORKOUTSI’m excited for you to start using these workouts. You can use this as full workouts

or as part of a bigger session.

On both cases I mentioned above, please read through these tips to ensure your

sessions are efficient and effective

1. Warm up with a calisthenics warm up and dynamic stretch before every 300 workout session

Warm Up

https://www.youtube.com/watch?v=g04Nz18FqkA

Joint Mobility Dynamic Stretch

https://www.youtube.com/watch?v=xbOxmQRi7fM

2. Ensure that you Stretch after your workout session

Post Workout Stretch

https://www.youtube.com/watch?v=2wMSSupoCI8

3. Use a Foam Roller to help loosen the fascia prior to or after your workouts

Foam Rolling Demo

https://www.youtube.com/watch?v=za2t238RtCY

4. Do NOT attempt any exercises that you aren’t sure how to do. You can find most of these exercises on the web, if you

are not sure of the movement.


https://www.youtube.com/watch?v=g04Nz18FqkA

https://www.youtube.com/watch?v=xbOxmQRi7fM

https://www.youtube.com/watch?v=2wMSSupoCI8

https://www.youtube.com/watch?v=za2t238RtCY


5. Drink a ton of water before, during and after your

workout session. Stay away from sports drinks until after you’ve

finished you workout.

6. You must have some level of fitness before attempting these Giant Tabata Circuits.

7. Always use good form and technique with each exercise. If you get fatigued take a quick breather so you can get back to good form.

Do not sacrifice time for technique. Do it right to get the best results.

8. If you want to start this or any other program but think you have an injury, get medical attention FIRST and have a professional therapist rehabilitate your injury before starting any exercise program.

9. If it hurts, STOP! Don’t be afraid to use alternative exercises.

I don’t believe in the “no pain, no gain” mentality…that said

10. Clean nutrition and good eating habits is the key to increasing your energy, building muscle, burning fat, improving strength, decreasing inflammation and chances of injury.

Download these Done For You or Do It Yourself Nutrition Plans for Spartan Warriors => http://funkstsmealplans.com/spartannutrition/


http://funkstsmealplans.com/spartannutrition

TIMED SETS AND REST BREAKS: http://interneka.com/affiliate/AIDLink.php?BID=11469&AID=33810

I highly recommend the use of a Gym Boss Timer for doing timed sets. It’s a totally

awesome gadget, easy to use and it’s relatively inexpensive. You can order online

here at GYMBOSS TIMER

Or you can use your iPhone with set timer intervals. Whatever you choose, the

bottom line is you need to time your intervals AND rest breaks.

It’s Time to GET IT DONE!!!



http://interneka.com/affiliate/AIDLink.php?BID=11469&AID=33810

HOW TO USE CCT WORKOUTS

Below you will find a sample weekly schedule of how you can use these workouts.

In the workout section you will find different options for each CCT workout

protocol that you can choose from. Some are bodyweight only and others are

equipment based.

My advice is that you use one workout on each day for 3 weeks and them switch

to another one for the next 3 weeks. After 6 weeks, take a break and assess your

results, body transformation, fitness and set goals for the next 6 weeks.

Always make sure that you challenge yourself with the weight. If the exercises and

intervals are getting easy, then add a bit of weight or if it’s bodyweight then move

faster with each exercise.

CCT Workout ScheduleDay 1 - Max Power Day 15- 45 protocol

Day 2 - Max Strength Day - 20 - 40 protocol

Day 3 - Muscle Gain 30-30 protocol

Day 4 - Strength/Power Endurance 40-20

Day 5 - Fat Loss/Cardio - 60-15



THE CCT WORKOUTS: MAX POWER DAY Perform each exercise for 15 seconds of work followed by 45 seconds of rest.

Rest for 1 minute and repeat for 5 Rounds = Total Workout Time = 30 minutes

Bodyweight Workouts:

# EXERCISE VOLUME 1 2 3 4 5

1 Jumping Lunges 15s, 45s rest

2 High Knee Sprints 15s, 45s rest

3 Full Body Explosive Jumps 15s, 45s rest

4 Plyo Push ups 15s, 45s rest

5 Rotating Burpees 15s, 45s rest


1 Jumping Squats 15s, 45s rest

2 Skater Jumps 15s, 45s rest

3 Tuck Jumps 15s, 45s rest

4 Side to Side Plyo Push Ups 15s, 45s rest

5 Single Leg Burpees 15s, 45s rest



Equipment Based Workouts:


1 Box Jumps 15s, 45s rest

2 DB/KB Snatch 15s, 45s rest

3 Heavy KB Swings 15s, 45s rest

4 BB Plyo Press 15s, 45s rest

5 DB Burpees 15s, 45s rest


1 Dumbbell/BB Jump Squats 15s, 45s rest

2 BB Cleans 15s, 45s rest

3 Heavy DB Swings 15s, 45s rest

4 Plyo Push ups 15s, 45s rest

5 Burpees 15s, 45s rest



MAX STRENGTH DAY Perform each exercise for 20 seconds of work followed by 40 seconds of rest.


Bodyweight workouts:


1 Bodyweight Squat 20s, 40s rest

2 Slow Push Ups 20s, 40s rest

3 Pull Ups 20s, 40s rest

4 Dips 20s, 40s rest

5 One Arm Alt Plank 20s, 40s rest


1 Bodyweight Alt Lunges 20s, 40s rest

2 Push Ups 20s, 40s rest

3 Chin Ups 20s, 40s rest

4 Close Grip Push Ups 20s, 40s rest

5 Alternating One Leg Plank 20s, 40s rest





1 Barbell Squat 20s, 40s rest

2 Standing BB Press 20s, 40s rest

3 BB Bench Press 20s, 40s rest

4 BB Bent Over Row 20s, 40s rest

5 One Arm Alt Plank 20s, 40s rest


1 Deadlifts 20s, 40s rest

2 Push Press 20s, 40s rest

3 DB Chest Press 20s, 40s rest

4 DB Bent Over Rows 20s, 40s rest

5 Alternating One Leg Plank 20s, 40s rest


1 Barbell Lunge 20s, 40s rest

2 Alt DB Shoulder Press 20s, 40s rest

3 Alt DB Press 20s, 40s rest

4 Pull Ups 20s, 40s rest

5 Side to Side Rotational Planks 20s, 40s rest



MUSCLE GAIN DAY Perform each exercise for 30 seconds of work followed by 30 seconds of rest. Rest

for 1 minute and repeat for 5 Rounds = Total Workout Time = 35 minutes



1 X-Push Ups 30s, 30s rest

2 Reverse to Forward Lunges 30s, 30s rest

3 Biceps Iso Pumps 30s, 30s rest

4 Bench Dips 30s, 30s rest

5 Inverted Rows 30s, 30s rest

6 Pike Push Ups 30s, 30s rest


1 Decline Push Ups 30s, 30s rest

2 Squat to Calf Raise 30s, 30s rest

3 Slow Chin Ups 30s, 30s rest

4BW Slow Triceps Iso

Kick Backs30s, 30s rest

5 Diamond Push Ups 30s, 30s rest

6 Wall push up hold 30s, 30s rest





1 Incline DB Bench Press 30s, 30s rest

2KB/DB Thread Forward

Lunges30s, 30s rest

3 DB Bicep Curls 30s, 30s rest

4 Lat Pull Downs 30s, 30s rest

5 Triceps Pressdowns 30s, 30s rest

6 Side Lateral Raises 30s, 30s rest


1 Close Grip Bench Press 30s, 30s rest

2 Barbell Squat and Calf Raises 30s, 30s rest

3 Barbell Curls 30s, 30s rest

4 Face Pulls 30s, 30s rest

5 Romanian Deadlifts 30s, 30s rest

6 Front DB Raises 30s, 30s rest



STRENGTH/POWER ENDURANCE 40-20Perform each exercise for 40 seconds of work followed by 20 seconds of rest.


Bodyweight workouts:

# EXERCISE VOLUME 1 2 3

1 Full Body Extensions 40s, 20s rest

2 Prisoner Squat 40s, 20s rest

3 Speed Push ups 40s, 20s rest

4 Bent Over Shoulder Raises 40s, 20s rest

5 Bicycle Crunches 40s, 20s rest

6 Pike Push Ups 40s, 20s rest

7 Reverse Lunge 40s, 20s rest



1 Full Body Jumps w/ Arms in The Air 40s, 20s rest

2 Close Leg Squats 40s, 20s rest

3 Side to Side Push Ups 40s, 20s rest

4 Inverted Rows 40s, 20s rest

5 Leg Raises 40s, 20s rest



6 High decline Push Ups 40s, 20s rest

7 Prisoner Lunges 40s, 20s rest

8 Burpees 40s, 20s rest



1 KB Swings 40s, 20s rest

2 Goblet squats 40s, 20s rest

3 Speed Alternate DB Press 40s, 20s rest

4 Bent Over DB Shoulder Flyes 40s, 20s rest

5 Swiss Ball Weighted Crunches 40s, 20s rest

6 Landmine Alt Double press 40s, 20s rest

7 Reverse DB Lunge 40s, 20s rest



1 DB Alt Snatches 40s, 20s rest

2 2 DB Squats 40s, 20s rest

3 Side to Side Push Ups 40s, 20s rest

4 Wide Grip Bent Over Rows 40s, 20s rest

5 Plate Rotations 40s, 20s rest



6Alternating One Arm Shoulder to

Shoulder Press40s, 20s rest

7 Wrestlers DB Lunge 40s, 20s rest

8 Burpees/ Battle Ropes waves 40s, 20s rest

FAT LOSS/CARDIO DAY Perform each exercise for 60 seconds of work followed by 15 seconds of rest. Rest

for 2 minute and repeat for 3 Rounds = Total Workout Time = 40 minutes



1 Knee Slap Burpees 60s, 15s rest

2 Knee Grabs 60s, 15s rest

3 Forward and Reverse Lunge 60s, 15s rest

4 Side Arm Raise Push Ups 60s, 15s rest

5 High Knees 60s, 15s rest

6 Bent Over Speed Rows 60s, 15s rest

7 Side to Side Mountain Climbers 60s, 15s rest

8 Plyo Sumo Squats 60s, 15s rest

9 Wide and Close Leg Planks 60s, 15s rest

10 Kick Ups 60s, 15s rest




1 Quad Thrust Burpees 60s, 15s rest

2 Scissors 60s, 15s rest

3 Forward and Reverse Lunge 60s, 15s rest

4 Front Arm Raise Push Ups 60s, 15s rest

5 Wide leg runs 60s, 15s rest

6 Upper Body Supermans 60s, 15s rest

7 Cross Body Mountain Climbers 60s, 15s rest

8 Jump Squats 60s, 15s rest

9 Side to Side Planks 60s, 15s rest

10 Sprawls with Jump 60s, 15s rest



1 Bunny Hop Burpees 60s, 15s rest

2 DB Clean And Press 60s, 15s rest

3 Plank Builds 60s, 15s rest

4 Goblet Lunge 60s, 15s rest

5 Floor DB Chest Press 60s, 15s rest


7 Jump Squats 60s, 15s rest



8 Resistance Band Rows 60s, 15s rest

9 Abs In and Out 60s, 15s rest

10 Skater Hops 60s, 15s rest


1 Jumping Side To Side Burpee 60s, 15s rest

2 KB Swings 60s, 15s rest

3 Side To Side Plyo Push Ups 60s, 15s rest

4Alternating DB Meet The Queens -

Drop Back Side Lunges60s, 15s rest

5 Kick Thrus 60s, 15s rest

6Stationary High Knee Sprint And

DB Overhead Press60s, 15s rest

7 Bodyweight Squats 60s, 15s rest

8 DB Renegade Rows 60s, 15s rest

9 Leg Raises 60s, 15s rest

10 Side to Side Jumps 60s, 15s rest





MEET FUNK ROBERTS

Funk Roberts, President and Owner of Funk Roberts Fitness,

is a former Professional Beach Volleyball player turned Fitness

trainer. Funk is an online fat loss expert that helps thousands

of people worldwide burn unwanted fat while building lean

muscle through his website, videos, articles, media and fitness

products.

Funk is a Certified Metabolic Training Expert, Kettlebell

Specialist, Mixed Martial Arts Conditioning Coach, Celebrity

Fat Loss Expert and Personal Trainer. He was just named one

of America’s Premiere Experts and will be seen on ABC, NBC,

CBS and Fox TV Affiliates in the summer of 2013.

Funk has been a featured trainer in a few fitness training

DVD’s and has produced his own online products such as,

Elite Strength and Conditioning for Combat Athletes, Funk’s 6

Week Jump Training Program and the newly launched Spartan

Training System 10 Week Fat Loss Program.

Funk is passionate about helping people transform their

body and educate them on how to lead a healthy lifestyle. His

mission is to help 500,000 people by 2014 change their life’s

using fitness, nutrition and motivation.

His over 30 years of training, expertise, research and experience has made the difference in helping others

change their lives for the better.

Funk has a following of over 40,000 subscribers to his websites, along with 36,000 YouTube subscribers and

over 40,000 fans on Facebook and communicates with them on a daily to weekly basis.

He continues to learn and improve his skills so that he can supply the best information and contribute to

the fitness community and help people make a difference in their lives.

At a young 45 years old, Funk is married and has 2 older children. His passion is training men, women,

teens and athletes, helping people transform their lives, travelling and spending time with his wife and

family.

AS SEEN ON:


SOCIAL MEDIA

Funk Roberts Fitness Blog : http://www.funkrobertsfitness.com

MMA Strength & Conditioning Workouts : http://www.funkmma.com

YouTube : http://www.youtube.com/user/marcroops?feature=mhee

Facebook : https://www.facebook.com/funkrobertsfitness

Twitter : @FunkMMA

HOW TO REACH FUNK ROBERTS

OTHER PROGRAMS

Funk Roberts Spartan Training System 10 Week Program: http://www.10weekfatloss.com

Funk Flex Elite Strength and Conditioning for Combat Athletes: http://www.funkflexmmaworkouts.com

50 Shades of Burpees: http://www.fiftyshadesofburpees.com

Kettlebell For Fighters 6 Week Program: http://kettlebellforfighters.com

http://www.10weekfatloss.com

http://www.funkflexmmaworkouts.com

http://www.fiftyshadesofburpees.com

http://kettlebellforfighters.com


Gauntlet Workouts: http://spartaworkouts.com/GauntletWorkouts.html

Funk Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.com

Funk 6-Week Jump Training Program: http://www.funkjumptraining.com

Beastmode Bodyweight 4-Week Program: http://spartaworkouts.com/bodyweightforfighters.html

http://spartaworkouts.com/GauntletWorkouts.html

http://www.funkflexheavybag.com

http://www.funkjumptraining.com

http://spartaworkouts.com/bodyweightforfighters.html

Documents

The World’s FITNESS Workouts To Build Superior Fitness ...trainerbundle.com/downloads/FRF-CrossCircuitTraining.pdfFITNESS Cross Circuit Training Workouts Strength/Power Endurance