FUNCTIONAL

BODYBUILDING
WITH THE
OPEX METHOD
 TABLE OF CONTENTS

Mixed Modal Aerobic 04

Anaerobic Training 06

Aerobic Alactic (Strength Endurance)/Grinders 11

Programming for Bodybuilding: Novice Client Avatar 14

Programming for Bodybuilding: Intermediate Client Avatar 18

Programming for Bodybuilding: Advanced Client Avatar 22

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 MIXED MODAL AEROBIC
When we think about mixed modal aerobic exercise we always need to remember
the client and where they currently sit in their life cycle. This will always dictate the
types of movements we will utilize in the design for mixed modal aerobic exercise. It
bears repeating, the goal of mixed modal aerobic work is to make the contractions as
sustainable as possible while utilizing exercises that aren’t solely cyclical, or mono-
structural, modalities.

The framework for structuring mixed modal aerobic exercise:

Novice less complexity; more constraints
Intermediate moderate complexity; less constraints
Advanced more complexity; little to no constraints

EXAMPLES

Novice (Good Example)

10 min AMRAP @ sustained pace:

10 Cal AB
100’ FW @ moderate load
10 Reverse BWT Lunges

In this example, the movements and reps were selected based on what the client could
do proficiently and would be able to sustain for the 10 min piece of work.

Novice (Poor Example)

10 min AMRAP @ sustained pace:

15 Cal Ski
12 Kipping HSPU
9 Squat Snatch @ 95#

In this example, we are using non-complementary movements, which is a higher-order

principle in skill progression, and we are movements that are more dynamic in nature.

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 Intermediate (Good Example)

10 min AMRAP @ sustained pace:

200m Run
4 Power Clean @ 95/135 - singles
6 Push-Up Burpees - no jump @ top
8 Sit Ups - feet anchored

In this example, we implement some constraints to prevent the client from pushing it too
hard; the singles on the cleans will force them to slow down and reset between reps, the
push-up burpees will slow them down to maintain great integrity on each rep, and the
feet anchored sit ups are a less dynamic flexion exercise.

Intermediate (Poor Example)

10 min AMRAP @ sustained pace:

49 DU’s
14 Alt Pistols
7 RMU

In this example, there are a few pieces that make this a bit too demanding for the
intermediate client: 1) the repetitions per round are too high which could lead to muscle
endurance fatigue being the limiter for the client, 2) the complexity of movements is too
high for someone at this level in their life cycle, 3) the movements are too dynamic for
someone at this level in their life cycle.

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 Advanced (Good Example)

10 min AMRAP @ sustained pace:

14 Cal AB
7 Kipping HSPU
7 KBS @ 32/40kg
7 BJSD @ 20/24”

In this example, we are upping the number of contractions per round and per movement
on average compared to the Novice and Intermediate. This isn’t a prerequisite to qualify
this as an “advanced” example but rather a natural progression in mixed modal aerobic
exercise where we want to keep “pushing/challenging” their muscle endurance to provide
adequate challenge. You could keep it very simple, like the Novice example, but we
want to provide enough challenge to nudge them forward so we need to make subtle
adjustments in the design.

Advanced (Poor Example)

10 min AMRAP @ sustained pace:

1000m Row
60 Wtd DU’s
30 Thrusters @ 65/95
15 RMU

In this example, we will run into muscle endurance limitations due to the repetition
selection being too large; the client will be forced to take breaks (if not the first round the
second). Again, we have to remember what the intent is for their piece of work: sustained
contractions in a mixed modal environment. This would be a great example of challenging
someone’s muscle endurance specifically for the RMUs due to them being at the end of
the round AND with A LOT of cumulative fatigue beforehand.

In closing, always come back to ask, what’s the intent of the prescription? Sustained
aerobic contractions with mixed movements. Then, reference the framework to ensure
your selections are sound. Lastly, review how the client performed the session via their
self-reported notes and self-reported scores. Always use their feedback to better direct
your design.

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 ANAEROBIC TRAINING
When we think about Anaerobic Training we have to remember its purpose is for
systemic support to express and RECOVER from threshold work more effectively. We are
defining threshold as the rate at which oxygen utilization outstrips oxygen supply.

If a client doesn’t have a need to compete or perform any sort of threshold work then
it won’t be prudent to utilize this style of training in their design. We also have to
remember that when we implement this style of training we will have to give up other
pieces within the design. The entire training split must rotate around this work as it’s the
main priority when implemented with a block of training.

The 3 benefits of doing Anaerobic work:

• Booster for the aerobic system
• Metabolic advantage; up-regulation of lactate clearance and usage
• Stress adaptation

EXAMPLE: 12 WEEKS OUT FROM COMP

LP LE (Cyclical; First Build; 5 weeks)

Week 1
15 sec AB @ 97%
- rest 2:30 min -
x 5 sets
+
Rest 10 min
+
15 sec AB @ 97%
- rest 2:30 min -
x 5 sets

*MUST maintain power on these. IF you feel a drop or you show one, shut it down

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 Week 2
Tuesday/Saturday
20 sec AB @ 97%
- rest 3:30 min -
x 3-4 sets
+
Rest 10 min
+
20 sec AB @ 97%
- rest 3:30 min -
x 3-4 sets

*MUST maintain power on these. IF you feel a drop or you show one, shut it down

Week 3
30 sec AB @ 97% (slightly less than last week)
- rest 4:30 min -
x 2-3 sets
+
Rest 10-15 min
+
30 sec AB @ 97% (slightly less than last week)
- rest 4:30 min -
x 2-3 sets

Week 4
40 sec AB @ 97% (slightly less than last week)
- rest 5-6 min -
x 2 sets
+
Rest 15-20 min
+
40 sec AB @ 97% (slightly less than last week)
- rest 5-6 min -
x 2 sets

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 Week 5
60 sec AB @ 95-97% (slightly less than last week)
- rest 6-8 min -
x 1-3 sets
+
Rest 10-20 min
+
60 sec AB @ 95-97% (slightly less than last week)
- rest 6-8 min -
x 1-3 sets

LE 1 LE 3 (Mixed; 4 weeks)

*Warm-up well for this

*The goal with this piece is getting a dose, the scores don’t matter, what matters is
putting out a lot of power to challenge your anaerobic system
*Output MUST be the same across all sets; if you feel a drop or notice a drop, shut it
down

Week 1 (6)
@ 97%/Hard Effort
30 sec KBS
30 sec Burpee
30 sec AB
- rest 7-9 min -
x 2-3 sets
+
Rest 10-15 min
+
@ 97%/Hard Effort
30 sec DB Thrusters
30 sec Burpee over DBs
30 sec AB
- rest 7-9 min -
x 2-3 sets

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 Week 2 (7)
@ 97%/Hard Effort
Against a 2 min clock:
18 C2B
8 Hang Squat Clean @ 95/135
6 Bar Facing Burpees
4 PC to OH @ 95/135
*in remaining time:
Bar Facing Burpees
- 8-10 min rest -
x 1-2 sets
+
Rest 10-20 min
+
@ 97%/Hard Effort
Against a 2 min clock:
12-9-6
Thruster @ 85/115
C2B
*in remaining time:
Burpees
- 8-10 min rest -
x 1-2 sets

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 Week 3 (8)
@ 97%/Hard Effort
1 min Squat Clean @ 185/125
1 min Bar Facing Burpees
1 min Row Cals
-1 0-15 min rest -
x 1-2 sets

*2nd day in the week

@ 97%/Hard Effort
1k Row
- rest 15-20 min -
1k Row

Week 4 (9)
FT:
30 Thrusters 65/95
500m Row

*2nd day in the week

3 min max cal AB

*3 Weeks OUT from competition you will now move into CrossFit-style pieces.

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 AEROBIC ALACTIC (STRENGTH ENDURANCE) /
GRINDERS
We first need to define what Aerobic Alactic means and then outline the Contraction/
Tension Continuum.

Alactic does not refer to whether or not lactate is produced but rather the degree to
which it’s produced and/or utilized. Lactate is always present but the amount and rate
of utilization will vary based upon the person, exercise, and intent. We aren’t getting to
a point during this work where oxygen utilization is outstripping oxygen demand. We
are aiming for sustainable activity at a constant work rate where we are going from a
tough contraction, rest, repeat for a given amount of time. To create more context, let’s
introduce the Contraction/Tension Continuum.
HIGH
[TENSION]
LOW

FAST [CONTRACTION RATE] SLOW

We start with lower tension/higher turnover/contraction rate and move to the right, and
up, towards higher tension/lower turnover/contraction rate.

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 To create a reference for this curve, let’s use the following examples:

Air Squat – near the start of the curve

Thruster w/ 95# - a little further along
Axle Bar Squat Cleans w/ 185# - further and on the upward slope
Front Squat @ 90% - higher on the slope
Max Back Squat – the peak of the slope

Aerobic Alactic work lies on the upward slope of the curve where tension is higher while
the contraction rate is lower, in the above example the Axle Bar Squat Cleans @ 185#.
The tension is higher here which will limit the contraction speed allowing the client to
maintain a consistent cadence through the piece of work. We will get into more examples
to further illuminate this.

Two notes:
1. This type of work requires the prerequisites of motor control and absolute
strength to ensure movement breakdown is not a limiting factor. This type of work
will be reserved for intermediate to advanced clients.
2. The client will need to have a properly functioning system in order to perform this
work appropriately. If they are burnt out, tired, having physiological issues from
excessive fatigue then this type of work would not be prudent for them.

12 Functional Bodybuilding with the OPEX Method

 EXAMPLES

5 rounds for time @ grind pace:

50m FW @ 70#/hand
7 BJSD @ 30”
7 Double DB Power Snatch @ 60#/hand

25 min AMRAP @ grind pace:

1000m C2 Bike
5 Wall Walks
500m Ski Erg
10 Double KB FR Alt Step Up
20m Sled Push - tough

For Time @ grind pace:

500m Ski Erg @ damper 10
-into-
3 rounds:
8 Alt DB Power Snatch @ 70#
8 BBJO @ 36” -no rebounding
-into-
500m Ski Erg @ damper 10

Notice in the examples the increase in tensioning with the repetitions. Just by looking
at each of those pieces you instinctively know your pace will have to slow down due to
the increased tension needed for each repetition. This is the key when designing Aerobic
Alactic training.

The benefits for this type of work are:

• Improved strength endurance
• Variation in contractions for strength work
• Lower systemic fatigue due to inherent drop in intensity

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 PROGRAMMING FOR BODYBUILDING
NOVICE CLIENT AVATAR

Gender: Male
Age: 19
Height: 6’1
Occupation: Student
Training History: Beginner, played high
school basketball but no weight room
experience

GOALS
• Improve body composition
• Enjoy training again
• Keep strength speed work in for enjoyment
• Increase energy and motivation

ASSESSMENT DATA
BODY
• 185lbs, 17% bodyfat
MOVE
• Failed lunge due to lack of balance
• Failed side plank due to lack of core endurance
• Failed reverse plank due to lack of muscle endurance in shoulders
WORK
• 10 minute Assault Bike for max calories = 97 calories

PRIORITIES
• Make gains for the ladies*
• Improve global motor control and confidence in weight room
• Improve aerobic system to support basketball

14 Functional Bodybuilding with the OPEX Method

 PLANNING
• College gym (has everything)
• 4 sessions per week
• Resistance: Full Body
• *Note for the split: NO weight room experience - this is his start in exercise; he
can touch everything quite often
• EST: Hiking/Basketball
• 4-6 weeks on this split, then introducing structured aerobic training; let his
outside activities AND his training in the gym build his aerobic system upfront

TRAINING SPLIT

MONDAY
SL/Pulling + Hinge/Pushing + Core/Squat (Isometrics)

TUESDAY
Squat/Pulling + Hinge/Pushing + Core/SL (Isometrics)

WEDNESDAY
Off

THURSDAY
SL/Pushing + Hinge/Pushing + Core/Squat (Isometrics)

FRIDAY
Squat/Pulling + Hinge/Pushing + Core/SL (Isometrics)

SATURDAY/SUNDAY
Off

15 Functional Bodybuilding with the OPEX Method

PROGRAM DESIGN
MONDAY TUESDAY WEDNESDAY
SL/Pulling + Hinge/Pushing + Core/ Squat/Pulling + Hinge/Pushing + Core/SL Off
Squat (Isometrics) (Isometrics)

A1. A1. Goblet Split Squat @ 2020; 8-10 A1. A1. Goblet Squat @ 2110; 8-10 reps x 3
reps / leg x 3 sets – rest 30 sec b/t legs, sets – rest 60 sec b/t movements
rest 60 sec b/t movements A2. A2. Ring Row @ 2112; 8-10 reps x 3 sets –
A2. A2. DB Incline Row @ 2112; 8-10 reps x rest 60-90 sec b/t movements
3 sets – rest 60-90 sec b/t movements
B1. B1. GHD Hip Extension @ 2112; 8-10 reps
B1. B1. KB RDL @ 2211; 8-10 reps x 3 sets x 3 sets – hands across chest; squeeze at
– rest 60 sec b/t movements – hold 1 top – rest 60 sec b/t movements
KB b/t legs B2. B2. Push Ups @ 2020; AMRAP UB (minus
B2. B2. Flat DB Bench Press @ 3111; 8-10 2 reps) x 3 sets – rest 60-90 sec b/t move-
reps x 3 sets – rest 60-90 sec b/t move- ments
ments – hands at 45 degree angle
EMOM x 12 minutes:
EMOM x 12 minutes: 1st min – 10-15 Right Leg Reverse Lunges
1st min – 30-45 sec Right Side Plank 2nd min – 10-15 Left Leg Reverse Lunges
2nd min – 30-45 sec Left Side Plank 3rd min – 30-45 sec Plank on Elbows
3rd min – 30-45 sec Wall Sit
4th min - Rest *quality over quantity on the lunges

16 Functional Bodybuilding with the OPEX Method

PROGRAM DESIGN - CONT.
THURSDAY FRIDAY SATURDAY
SL/Pulling + Hinge/Pushing + Core/ Squat/Pulling + Hinge/Pushing + Core/SL Off
Squat (Isometrics) (Isometrics)

A1. Goblet Reverse Lunges; 8-10 reps / leg x A1. Goblet Squat @ 2110; 8-10 reps x 3 sets –
SUNDAY
3 sets –rest 60 sec b/t movements rest 60 sec b/t movements
A2. Pull Up Negatives @ 51A3; AMRAP UB A2. Farmer Walk; 100-200’ UB – tough load x Off
(minus 2 reps) x 3 sets – vary grip each 3 sets – rest 60-90 sec b/t movements
set - rest 60-90 sec b/t movements
B1. Cable Pull Through @ 2111; 10-12 reps x 3
B1. Trap Bar RDL @ 2211; 8-10 reps x 3 sets sets – squeeze at top of each rep – rest 60
– rest 60 sec b/t movements – drive sec b/t movements
your ass to the wall behind you B2. Seated Arnold Press @ 2111; 10-12 reps x
B2. Stationary Dip Negatives @ 52A2; AM- 3 sets – rest 60-90 sec b/t movements
RAP UB (minus 2 reps) x 3 sets – rest
60-90 sec b/t movements EMOM x 12 minutes:
1st min – 10-15 Right Leg RDL – hold onto
EMOM x 12 minutes: something, lightly with left hand, focus on
1st min – 30 sec Ring FLR a “long” body here
2nd min – 30 sec Squat Hold @ just 2nd min – 10-15 Left Leg RDL – hold onto
below parallel – maintain tension and something, lightly with left hand, focus on
positions a “long” body here
3rd min – Rest 3rd min – 30 sec Anti Rotation Plank on
Elbows – small elevation of the arm each
time you lift

*quality over quantity on the RDLs

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 INTERMEDIATE CLIENT AVATAR

Gender: Female
Age: 32
Height: 5’6
Occupation: Attorney
Training History: 6 years of CrossFit
classes, spin and pilates prior

GOALS
• Improve body composition
• Do mixed modal training for enjoyment
• Reduce persistent knee pain
• Improve energy and manage feelings of burnout

ASSESSMENT DATA
BODY
• 155lbs, 25% bodyfat
MOVE
• Failed squat with collapsed foot due to glute issues
WORK
• 10 minute Assault Bike for max calories = 120 calories

PRIORITIES
• Make training fun and enjoyable; she’s an attorney
• Attack knee issues with solid right to left hinge work
• Solid FBB resistance training to help move the needle on body composition

18 Functional Bodybuilding with the OPEX Method

 PLANNING
• Garage gym with basics for equipment
• 4 sessions per week
• Resistance: Upper/Lower Split
• EST: Controlled Aeroboic Work w/ mixed elements she owns
• Training Split

TRAINING SPLIT

MONDAY
Off

TUESDAY
SL/Glute Prep + Hinge/SL (Superset) + Core/Low Back Accessory Work

WEDNESDAY
Upper (Tri-set) + Mixed Aer Work w/ Low Skill

THURSDAY
Off

FRIDAY
SL/Glute Prep + Hinge/Squat (Superset) + Lower Grinder + Core

SATURDAY
Upper CP (Push/Pull) + Mixed Aer Work w/ Low Skill

SUNDAY
Off

19 Functional Bodybuilding with the OPEX Method

PROGRAM DESIGN
MONDAY TUESDAY WEDNESDAY
Off SL/Glute Prep + Hinge/SL (Superset) + Upper (Tri-set) + Mixed Aer Work w/
Low Back/Hinge + Core Low Skill

A. 3 sets – prep work: A1. Close Grip Bench Press @ 31X1; 3 tough
30 sec Right Side Plank reps x 5 sets – rest 20 sec
8 RL Glute Airplanes A2. Strict Pull Ups @ 2010; AMRAP UB
30 sec Left Side Plank (minus 2 reps) x 5 sets – rest 20 sec –
8 LL Glute Airplanes vary grip each set
*rest as needed A3. DB Push Press @ 2010; AMRAP UB @
*slow on the glute airplanes 35#/hand (minus 2 reps) x 5 sets – rest
2-3 min –
B1. Romanian Deadlift @ 22X1; 6-6-6-6 – *On both AMRAP movements, stop
increasing per set; focus on tension in before proficiency in movement breaks
bottom – rest 60 sec down
B2. DB Reverse Lunges; 12-12-12-12 – rest
2-3 min – moderate loading; great knee 5 sets @ 80%/Sustained Power:
tracking here 300m Row
9 Sit Ups
C. GHD Hip Extension @ @ 1112; 8-10 reps x 12 Alt Prisoner Step Ups @ 20” – hands
3 sets – rest 60-90 sec – squeeze at top – behind head
weight at chest if needed 15 DU’s
30m FW @ 24kg/hand
4 rounds for time @ sustained pace: -rest 90 sec-
15 Cal AB @ 55 RPM *Same times per set
100’ Double KB FR Carry @ 16kg/hand –
fingers interlocked

20 Functional Bodybuilding with the OPEX Method

PROGRAM DESIGN - CONT.
THURSDAY FRIDAY SATURDAY
Off SL/Glute Prep + Squat/Hinge (Superset) + Upper CP (Push/Pull) + MAP 7 w/ Gym
Lower Grinder + Core (low skill)

A. 3 sets – prep work: A1. HSPU Negatives @ 41A3; AMRAP UB

15 sec Goblet Wall Sit – hold 12kg (minus 2 reps) x 5 sets – rest 60 sec b/t
30 sec Anti Rotation Plank on Elbows movements – add deficit if easy
45 sec Sorensen Hold on GHD A2. Single Arm DB Torso Row @ 21X2; 6
*rest as needed tough reps / arm x 5 sets – rest 15-30 sec
b/t arms – rest 60 sec b/t movements –
B1. Double KB Front Squat @ 2121; 6-6-6- good body rotation at top of each rep
6 – tough sets across; focus on sustained
tension through reps/sets – rest 60 sec 10 min AMRAP @ 80%/Sustained Power:
B2. DB RDL; 12-12-12-12 – rest 2-3 min – 12 Cal AB
moderate loading; strong hinging here 6 T2B
30m Sandbag Carry @ chest – 80-100#
C. 12 min @ grind pace: -4 min rest-
20m Sled Push – marching – tough 10 min AMRAP @ 80%/Sustained Power:
10 Russian Twists – hold 10-15# plate 12 Cal Row
20m Sled Push – marching – tough 6 Push Ups
10 Tuck Ups 30 DU
*steady movement here; #grindin’
*assuming she’s proficient in T2B - IE -
can perform 20+ UB
*assuming she’s proficient in DU’s – IE –
can perform 70+ UB

SUNDAY
Off

21 Functional Bodybuilding with the OPEX Method

 ADVANCED CLIENT AVATAR

Gender: Male
Age: 41
Height: 5’11”
Occupation: Gym Owner
Training History: 25 years of lifting
weights, including competitive
bodybuilding and olympic weightlifting

GOALS
• Enjoy training again, including strength speed work and gymnastics
• Increase energy and motivation to train
• Maintain lean mass and healthy body fat %

ASSESSMENT DATA
BODY
• 190lbs, 11% bodyfat
MOVE
• Failed scratch with lower arm rounding forward due to lack of shoulder range of
motion
WORK
• 10 minute Assault Bike for max calories = 165 calories

PRIORITIES
• Good balanced training - pay attention to CNS/Recovery - training age is high
• Touches of strength work to keep system humming along - don’t push it
• Challenge through skills/perfect execution over speed/intensity

22 Functional Bodybuilding with the OPEX Method

 PLANNING
• Crossfit Gym - has everything
• 5 sessions per week
• Resistance: Body Part + Mixed Work
• EST: Sustainable Work w/ easy skills
• Training Split

TRAINING SPLIT

MONDAY
Snatch Prep + Snatch Work (Lower %) + Squatting (Int; Varied / alternate weeks) +
Squatting Based ME Sets (Controlled intensity)

TUESDAY
Scap Prep Circuit + LSD Gym (Strict > Dynamic)

WEDNESDAY
IWTs (Int -> End; Lower Skill; Controlled Speed)

THURSDAY
Off

FRIDAY
Clean Prep + Clean Work (Lower %) + Bend (speed based) + SL/Hinge ME Sets
(Controlled Intensity)

SATURDAY
Scap Prep Circuit + IGTs (Strict End; controlled dynamic work)

SUNDAY
Off

23 Functional Bodybuilding with the OPEX Method

PROGRAM DESIGN
MONDAY TUESDAY WEDNESDAY
Snatch Prep + Snatch Work (Lower %) + Scap Prep Circuit + LSD Gym (Strict -> IWTs (Int -> End; Lower Skill; Controlled
Squatting (Int; Varied / alternate weeks) End) Speed)
+ Squatting Based ME Sets (Controlled
intensity) A. A. 3 sets – warm up 3 sets:
10 KB Pull Thru’s in Plank – light load – 3 Power Cleans @ 175 – add 10# per set
A. 3 sets – warm up:
keep the hips still – singles
3 Muscle Snatch
5/arm Half Kneeling Landmine Press – light 6 BJSD @ 36”
3 BTN Snatch Grip PP
load – focus on upward scap rotation -into-
3 Snatch Balance
100’ SA DB OH Carry / Arm – neutral grip 2 min C2 Bike @ 75%
*light and fast
– focus on “packing” your scap -rest 90 sec-
B. 1 Snatch Pull + 1 Low Hang Power +
Snatch + 1 Hang Squat Snatch every 75 20 min AB @ 55 RPM 5 min rest
sec x 8 sets – 4 @ 115, 4 @ 135 – light *get off every 4 min and complete: +
and fast – dial it in 2 Strict RMU 3 sets:
4 Strict HSPU 9 KBS @ 40kg – just above eye level
C. Sandbag Squat; AMRAP UB @ 150# 6 Strict Pull Ups – vary grip each set 12 Goblet Squats @ 40kg
(minus 2 reps) x 3 sets – rest as needed -into-
– hold high on chest; once chest starts *clock doesn’t stop when you get off the 2 min Row @ 75%
to drop and hips rise, call it bike -rest 90 sec-
+ +
5 sets:
5 min rest 5 min rest
15 Cal AB @ 62 RPM
+ +
5 RA DB FS @ 50#
20 min Row @ 2:15/500m – damper 2 3 sets:
10 Alt Step Up @ 24”
*get off every 4 min and complete: 15 OH Med Ball Slams @ 20#
5 LA DB FS @ 50#
10 Hand Release Push Ups 18 Sit Ups
15 Cal AB @ 62 RPM
10 Toes Thru Rings -into-
-rest 2 min-
30 Wtd DU’s 2 min Ski @ 75%
*same times per set
-rest 90 sec-
*increase DB load if feeling good and
*clock doesn’t stop when you get off the
smooth; no grinding
rower

24 Functional Bodybuilding with the OPEX Method

 PROGRAM DESIGN - CONT.
THURSDAY SATURDAY SUNDAY
Off Scap Prep Circuit + IGTs (Strict -> End; Off
controlled dynamic work) + Carries/ACC
FRIDAY
A. 3 sets – warm up
Clean Prep + Clean Work (Lower %) + 8 Side Plank Row’s / Side w/ band –
Bend (speed based) + SL/Hinge ME Sets squeeze at finish position
(Controlled Intensity) 6 Rower Pike Ups – nice and slow
4 SA DB Push Press / arm – moderate –
A. 3 sets – warm up: pause in OH position – feel the scap packed
3 Muscle Clean
3 Thrusters 3 sets:
3 Split Jerks 1 RC to 15’ w/ legs
*light and fast 1 LLRC to 15’ – no legs on lowering
5 DB Push Press @ 70#/hand
B. 1 Clean Pull + 1 Low Hang Power Clean + 1 -into-
Hang Squat Clean every 75 sec x 8 sets – 4 2 min AB @ 75%
@ 165, 4 @ 185 – light and fast – dial it in -rest 90 sec-
+
C. EMOM x 12 minutes: 5 min rest
1st min – 3 Deadlifts @ 11X1 – 65% of RM +
– reset b/t reps – move the bar FAST 3 sets:
2nd min – 2 Burpee Vertical Jumps – reach 5 Strict Pull Ups – vary grip per set
for a target – reset b/t reps 7 Hand Release Push Ups
9 DB Bent over Rows @ 50#/hand
5 sets: -into-
300m Ski Erg @ 80% 2 min Row @ 75%
12 Double KB FR Walking Lunges @ 24kg/ -rest 90 sec-
hand
3 sets – not for time:
30 DU’s
60m RA FW – tough
12 Double KB Russian Swings @ 24kg/
60m LA FW – tough
hand
60 sec Ring FLR
300m Ski Erg @ 80%
-rest long enough to ensure UB sets
-rest 2 min-
*same times per set

25 Functional Bodybuilding with the OPEX Method