Oxidative Dominant - Full Gym - EXCLUSIVE PROGRAMME
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EXCLUSIVE PROGRAMME
Oxidative Dominant
- Full GymDisclaimer
We at Realfit Centre Ltd (Realfit Online) would
like to make clear that though our programme
and nutritional advice is built from our
experience and knowledge, the information
presented in this document should not be
substituted with advice from a medical
professional.
Please ensure that you always consult a
qualified medical professional before beginning
any nutritional or exercise programme. Any
implementation of Realfit Training, Diet or
Supplementation is entirely your responsibility.
Please do not disregard, ignore or delay any
professional medical advice resulting from the
information obtained within this document.
All information provided by Realfit Centre Ltd
(Realfit Online) is for informational and
educational purposes only and for use at your
own risk.Programme Description
This programme was designed as a bigger overall programme but will still
produce great results as a stand alone programme.
Oxidative phases are awesome for improving pacing and endurance based
qualities.
The main differences are
50% of sessions are oxidative based with the remaining 50% split between
Phosphagen and Glycolytic
The phosphagen sessions will concentrate on higher reps 3 to 5 reps to help
build/maintain strength and muscle
Sessions are heavily based on pacing and building intensity and not maximal
effort.
You can do up to 3 cycles of Oxidative dominant programming before its
advised to change.
The more frequent you change your metabolic dominance the more balanced
fitness qualities you will have
Unless stated always look to rest as ling as you need to perform at your best
and avoid failure on compound movements. This will help you manage fatigue
and perform at your best
Use the scores to record your results in case you want to beat your record next
time, but don’t feel pressured to do so if your goal is to just increase general
fitness and feel good.
Nutrition should be based on your goals but always ensure you fuel the body
adequately with food and water to stay at your best.Explanation of workouts
Every part of the workout will have a specific set up to allow you to identify what
I want you to do.
Timing of rounds
Number of rounds to complete Intensity of workout
5 Rounds x E2M @II
Back Squat
x5
Single Arm Dumbbell Row
x5 each arm Exercises
Reps to perform each round Band Floor Press
x5
Snatch High Pull
x5
You will have a set target in each session and the intensity of the workout.
There are 3 intensity types to allow you to regulate the training and not burn out
@CP – Consistent Pace – the goal of these sessions is to use a pace and
intensity that allows you to keep consistent throughout the workout. You will
usually do reps and sets that the body can handle well and will only reach
fatigue towards the end of the workout if at all
@II – Increased Intensity – The goal of this level is to build up to maximum
efforts but using earlier work as you “warm up”. This will mean adding weight,
effort or speed of movement. This again teaches you your limits with less total
stress on the body.
@ME – Maximum effort – For these sessions we use what we have learned
form the other intensity types and push our limits or beyond. We will not spend
allot of the programme here, but sprinkle it in here and there to see where we
are at.
That’s not to say you puss out on @CP workouts or sell your soul to get a PR
on a @ME workout, You still need to use how you feel and perform in the
session to dictate what your doing.
Most will get injured trying to make every session a @ME but the truth is you
get more gains and less pain from the @CP and @II workouts any day of the
week. So be wise!Your workout has a simple 3 phase system. I like the number 3, not only is it magic
but it seems the perfect dose of length of session. Any more than 3 phases and I find
my motivation start to waver and the session drags, but 3 phases lets you get all the
results, keeps the session to under 45 minutes and allows you to hit everything
needed.
The sessions are set up like this:
Warm up
We follow the RAMP protocol this means each warm up we will:
R – Raise your core temperature
A – Activate your key muscles
M – Mobilise key joints
P – Prepare the body for the session ahead
Metabolic Power Circuit
You will work your whole body to awesome levels of strength, power,
muscle and conditioning
Each day will have a primary movement focus and training focus. This
will keep maximum variety whilst following a set structure (Controlled
Chaos)
Accessories
The goal here is to build and strengthen the body to help balance your
physique and boost your performance.
We will mainly focus on the Glutes, Core and Arms to help you Finish
your sessions feeling and looking your best
Every programme we create at Realfit Online will focus on this template, so you can
see a huge level of flexibility can be met. If your new to training or an experience pro,
you can add in exactly what YOU need to work on and work on unlimited goals that
you may have depending on your life stressors and training history.Realfit X – The Programme
Day 1 Day 2 Day 3
RAMP 1 RAMP 2 RAMP 3
Foam Roll – Upper back Foam Roll – Lats Foam Roll – Shoulder
x 30 Sec x 30 Sec x 30 Sec
Foam Roll – Glutes Foam Roll – Quads Foam Roll – IT Band
x 30 Sec Each x 30 Sec Each x 30 Sec Each
Hybrid Mobility - Lat To Ab Stretch Hybrid Mobility - Couch Stretch with Rotation Hip Mobility – Glute Stretch Floor
x 30 Sec Each x 30 Sec x 30 Sec Each
Hybrid Mobility - Strider to rotation Hybrid Mobility - Piriformis Stretch with reach Hybrid Mobility - Scorpions
x 10 Each Side x 30 Sec x 30 Sec
AMRAP 5 AMRAP 5 AMRAP 5
Quad Activation - RNT Reverse Lunges Quad Activation - Plate Squat Shoulder Activation – Hip Down Push up
x 2-4-6-8… Each Side x 2-4-6-8… x 10
Hybrid Activation - Plank Pull Downs Glute Activation - Hip Thrust Back Activation - Prone W
x 2-4-6-8… Each Side x 2-4-6-8… x 10
Glute Activation - Bird Dog Back Activation - Prone L Glute Activation - Single Leg Glute Bridge
x 2-4-6-8… Each Side x 10 each x 10 Each Side
Met Power Circuit Met Power Circuit Met Power Circuit
Total - Oxidative Lower - Glycolitic Upper - Oxidative
EMOM Ladder Rounds
Alt EMOM @CP Set + Descending Ladder @CP Rounds @CP
Alt EMOM 12 x 15-12-9-6-3 3 to 4 Rounds
Barbell Clean High Pull Dual Kettlebell Rack Split Squat Half Kneeling Single Arm Press
x 10 Push Up x 15ea
Bodyweight Squat Single Arm Bent Over Kettlebell Row
x 15 Between each set perform: x 15ea
Rowing Machine Run
Active recovery between movements: x 15/12 cals RPE 7-8 x 90sec
Skipping Single Unders
x RPE 7 Score Weight x Reps Completes Rest 1 min Between Rounds
Score - Weight Used Score Weight x time each round
Round 1 -
Round 2 -
Round 3 -
Round 4 -
Aim for consistent times to complete rounds
Aerobic Accessories Aerobic Accessories Aerobic Accessories
3 to 5 rounds (10min TC) 3 to 5 rounds (10min TC) 3 to 5 rounds (10min TC)
Bird Dog Row Kettlebell Goblet Cyclists Squat Narrow Grip Push up
x 10 each arm x 10 x 10
Kettlebell Front Loaded Carry Kettlebell Farmer's Carry Walking Lunge
x 30mtr x 30mtr x 30mtr
Goblet Wall Sit Dual Kettlebell Incline Press Supinated Grip Inverted Row
x 30 seconds x 30 seconds x 10
Kettlebell Front Loaded Carry Kettlebell Farmer's Carry Walking Lunge
x 30mtr x 30mtr x 30mtr
Cool Down Cool Down Cool Down
Whilst Deep Belly Breathing Perform: Whilst Deep Belly Breathing Perform: Whilst Deep Belly Breathing Perform:
Hybrid Mobility - Lat To Ab Stretch Hybrid Mobility - Couch Stretch with Rotation Hip Mobility – Glute Stretch Floor
x 30 Sec Each x 30 Sec x 30 Sec Each
Hybrid Mobility - Strider to rotation Hybrid Mobility - Piriformis Stretch with reach Hybrid Mobility - ScorpionsRealfit X – The Programme
Day 4 Day 5 Day 6
RAMP 1 RAMP 2 RAMP 3
Foam Roll – Upper back Foam Roll – Lats Foam Roll – Shoulder
x 30 Sec x 30 Sec x 30 Sec
Foam Roll – Glutes Foam Roll – Quads Foam Roll – IT Band
x 30 Sec Each x 30 Sec Each x 30 Sec Each
Hybrid Mobility - Lat To Ab Stretch Hybrid Mobility - Couch Stretch with Rotation Hip Mobility – Glute Stretch Floor
x 30 Sec Each x 30 Sec x 30 Sec Each
Hybrid Mobility - Strider to rotation Hybrid Mobility - Piriformis Stretch with reach Hybrid Mobility - Scorpions
x 10 Each Side x 30 Sec x 30 Sec
AMRAP 5 AMRAP 5 AMRAP 5
Quad Activation - RNT Reverse Lunges Quad Activation - Plate Squat Shoulder Activation – Hip Down Push up
x 2-4-6-8… Each Side x 2-4-6-8… x 10
Hybrid Activation - Plank Pull Downs Glute Activation - Hip Thrust Back Activation - Prone W
x 2-4-6-8… Each Side x 2-4-6-8… x 10
Glute Activation - Bird Dog Back Activation - Prone L Glute Activation - Single Leg Glute Bridge
x 2-4-6-8… Each Side x 10 each x 10 Each Side
Met Power Circuit Met Power Circuit Met Power Circuit
Total - Phosphogen Lower - Oxidative Upper - Glycolitic
AMRAP Chipper EMOM
AMRAP Rounds @II Pyramid Exercises @CP EMOM Rounds @II
AMRAP 3 x 4 Complete (12min Time Cap) Every 2.5 mins x 5 Rounds complete @II
Barbell Power Clean Goblet Kettlebell Curtsey Squat Dual Dumbbell Bench Press
x 3* x 40 x 10*
Box Jump Step Down Single Arm Alternate Devels Press Gorilla Rows
x4 x 30 x 10ea*
Med Ball Slam Sprawls Supine Leg Raise Jump Lunges
x5 x 20 x 10ea
Single Arm Alternate Devels Press
*Add Load each Round x 30 Active recovery for remaining time
Goblet Kettlebell Curtsey Squat Hip Mobility - Hip Adductor Stretch
Score - Weight x Reps Completes x 40 Hip Mobility – Glute Stretch Floor
Don’t go to failiure on any movements Score - Top Weight x 10
Break up as needed
Use light loads and keep at RPE 7 to 8 *Add weight each round if possible
Score - Weight & Time
Aerobic Accessories Aerobic Accessories Aerobic Accessories
3 to 5 rounds (10min TC) 3 to 5 rounds (10min TC) 3 to 5 rounds (10min TC)
Bird Dog Row Kettlebell Goblet Cyclists Squat Narrow Grip Push up
x 10 each arm x 10 x 10
Kettlebell Front Loaded Carry Kettlebell Farmer's Carry Walking Lunge
x 30mtr x 30mtr x 30mtr
Goblet Wall Sit Dual Kettlebell Incline Press Supinated Grip Inverted Row
x 30 seconds x 30 seconds x 10
Kettlebell Front Loaded Carry Kettlebell Farmer's Carry Walking Lunge
x 30mtr x 30mtr x 30mtr
Cool Down Cool Down Cool Down
Whilst Deep Belly Breathing Perform: Whilst Deep Belly Breathing Perform: Whilst Deep Belly Breathing Perform:
Hybrid Mobility - Lat To Ab Stretch Hybrid Mobility - Couch Stretch with Rotation Hip Mobility – Glute Stretch Floor
x 30 Sec Each x 30 Sec x 30 Sec Each
Hybrid Mobility - Strider to rotation Hybrid Mobility - Piriformis Stretch with reach Hybrid Mobility - Scorpions
x 10 Each Side x 30 Sec x 30 SecRealfit X – The Programme
Day 7 Day 8 Day 9
RAMP 1 RAMP 2 RAMP 3
Foam Roll – Upper back Foam Roll – Lats Foam Roll – Shoulder
x 30 Sec x 30 Sec x 30 Sec
Foam Roll – Glutes Foam Roll – Quads Foam Roll – IT Band
x 30 Sec Each x 30 Sec Each x 30 Sec Each
Hybrid Mobility - Lat To Ab Stretch Hybrid Mobility - Couch Stretch with Rotation Hip Mobility – Glute Stretch Floor
x 30 Sec Each x 30 Sec x 30 Sec Each
Hybrid Mobility - Strider to rotation Hybrid Mobility - Piriformis Stretch with reach Hybrid Mobility - Scorpions
x 10 Each Side x 30 Sec x 30 Sec
AMRAP 5 AMRAP 5 AMRAP 5
Quad Activation - RNT Reverse Lunges Quad Activation - Plate Squat Shoulder Activation – Hip Down Push up
x 2-4-6-8… Each Side x 2-4-6-8… x 10
Hybrid Activation - Plank Pull Downs Glute Activation - Hip Thrust Back Activation - Prone W
x 2-4-6-8… Each Side x 2-4-6-8… x 10
Glute Activation - Bird Dog Back Activation - Prone L Glute Activation - Single Leg Glute Bridge
x 2-4-6-8… Each Side x 10 each x 10 Each Side
Met Power Circuit Met Power Circuit Met Power Circuit
Total - Oxidative Lower - Phosphogen Upper - Oxidative
Ladder Rounds AMRAP
Descending Ladder @CP 5 Rounds @II AMRAP Back End 180 x 3 to 4 Rounds
10-9-8-7-6-5-4-3-2-1 Barbell Squat Tall Kneeling Kettlebell Strict Press
Kettlebell Romanian Deadlift x 5* x 15
Burpees Depth Plyo Push up Pull up
x5 x 15
Single Arm Kettlebell High Pull Run
Don’t go to failiure on any movements x 5ea x Remaining Time
Break up as needed
Use light loads and keep at RPE 7 to 8 (15 to
20 rep weight) Rest 1 mins between sets Rest 1min between each round
Score - Weight & Time *Add Load each Round Don’t go to failiure on any movements
Use light loads and keep at RPE 7-8
Score - Weight Reached
Score - Weight + Distance run
Active recovery for rest
Hybrid Mobility - Lat To Ab Stretch
Hybrid Mobility - Scorpions
Accessories - Power Core Accessories - Power Core Accessories - Power Core
3 to 5 rounds (10min TC) 3 to 5 rounds (10min TC) 3 to 5 rounds (10min TC)
Bird Dog Row Kettlebell Goblet Cyclists Squat Narrow Grip Push up
x 10 each arm x 10 x 10
Kettlebell Front Loaded Carry Kettlebell Farmer's Carry Walking Lunge
x 30mtr x 30mtr x 30mtr
Goblet Wall Sit Dual Kettlebell Incline Press Supinated Grip Inverted Row
x 30 seconds x 30 seconds x 10
Kettlebell Front Loaded Carry Kettlebell Farmer's Carry Walking Lunge
x 30mtr x 30mtr x 30mtr
Cool Down Cool Down Cool Down
Whilst Deep Belly Breathing Perform: Whilst Deep Belly Breathing Perform: Whilst Deep Belly Breathing Perform:
Hybrid Mobility - Lat To Ab Stretch Hybrid Mobility - Couch Stretch with Rotation Hip Mobility – Glute Stretch Floor
x 30 Sec Each x 30 Sec x 30 Sec Each
Hybrid Mobility - Strider to rotation Hybrid Mobility - Piriformis Stretch with reach Hybrid Mobility - Scorpions
x 10 Each Side x 30 Sec x 30 Sec
Day 7 Day 8 Day 9Realfit X – The Programme
Day 10 Day 11 Day 12
RAMP 1 RAMP 2 RAMP 3
Foam Roll – Upper back Foam Roll – Lats Foam Roll – Shoulder
x 30 Sec x 30 Sec x 30 Sec
Foam Roll – Glutes Foam Roll – Quads Foam Roll – IT Band
x 30 Sec Each x 30 Sec Each x 30 Sec Each
Hybrid Mobility - Lat To Ab Stretch Hybrid Mobility - Couch Stretch with Rotation Hip Mobility – Glute Stretch Floor
x 30 Sec Each x 30 Sec x 30 Sec Each
Hybrid Mobility - Strider to rotation Hybrid Mobility - Piriformis Stretch with reach Hybrid Mobility - Scorpions
x 10 Each Side x 30 Sec x 30 Sec
AMRAP 5 AMRAP 5 AMRAP 5
Quad Activation - RNT Reverse Lunges Quad Activation - Plate Squat Shoulder Activation – Hip Down Push up
x 2-4-6-8… Each Side x 2-4-6-8… x 10
Hybrid Activation - Plank Pull Downs Glute Activation - Hip Thrust Back Activation - Prone W
x 2-4-6-8… Each Side x 2-4-6-8… x 10
Glute Activation - Bird Dog Back Activation - Prone L Glute Activation - Single Leg Glute Bridge
x 2-4-6-8… Each Side x 10 each x 10 Each Side
Met Power Circuit Met Power Circuit Met Power Circuit
Total - Glycolitic Lower - Oxidative Upper - Phosphogen
Chipper EMOM Ladder
Set + Increasing Reps @II Alt EMOM x 12 Wave Ladders @II
AMRAP 10 Single Arm Rack Kettlebell Reverse Lunge Barbell Bench Press
Single Arm Kettlebell Clean x 10ea x 3-4-5*
x 9 each arm Rowing Machine Inverted Row Feet Elevated
Kettlebell Goblet Squat x 15/12cals x5
x 3-6-9-12… Tuck Jumps
Mountain Climbers x3
x 3-6-9-12…each leg Don’t go to failiure on any movements
Use light loads and keep at RPE 7-8 Score - Weight used + Reps Reached
Score Weight of clean/Squat + max reps
reached
Score Weight *Add weight each wave
Wave = 3 bench, 5 row & 3 jumps / 4 Bench, 5
Row & 3 Jumps / 5 Bench
5 Row and 3 jumps
Accessories - Power Core Accessories - Power Core Accessories - Power Core
3 to 5 rounds (10min TC) 3 to 5 rounds (10min TC) 3 to 5 rounds (10min TC)
Bird Dog Row Kettlebell Goblet Cyclists Squat Narrow Grip Push up
x 10 each arm x 10 x 10
Kettlebell Front Loaded Carry Kettlebell Farmer's Carry Walking Lunge
x 30mtr x 30mtr x 30mtr
Goblet Wall Sit Dual Kettlebell Incline Press Supinated Grip Inverted Row
x 30 seconds x 30 seconds x 10
Kettlebell Front Loaded Carry Kettlebell Farmer's Carry Walking Lunge
x 30mtr x 30mtr x 30mtr
Cool Down Cool Down Cool Down
Whilst Deep Belly Breathing Perform: Whilst Deep Belly Breathing Perform: Whilst Deep Belly Breathing Perform:
Hybrid Mobility - Lat To Ab Stretch Hybrid Mobility - Couch Stretch with Rotation Hip Mobility – Glute Stretch Floor
x 30 Sec Each x 30 Sec x 30 Sec Each
Hybrid Mobility - Strider to rotation Hybrid Mobility - Piriformis Stretch with reach Hybrid Mobility - Scorpions
x 10 Each Side x 30 Sec x 30 Sec
Day 10 Day 11 Day 12
RAMP 1 RAMP 2 RAMP 3
Foam Roll – Upper back Foam Roll – Lats Foam Roll – Shoulder
x 30 Sec x 30 Sec x 30 SecYou can also read
