WINNE FITNESS SOLUTIONS

WINNEFITNESSSOLUTIONS.COM

the following program is

creative property of
winnefitnesssolutions.com

THIS HYBRID ATHLETE PROGRAM

MAY NOT BE REPRODUCED, RESOLD,
SHARED, OR DUPLICATED IN ANY
WAY without the written
consent of the owner.

ALL RIGHTS RESERVED.

USE PROGRAM AT YOUR OWN RISK.

WINNE FITNESS SOLUTIONS IS NOT
LIABLE IN ANY CAPACITY WITH
REGARDS TO USING THIS TRAINING
PROgram.
 PAGE
Program Overview+Design 04
Weekly Breakdown 05-06
Final Program Notes 07
About the Program 08
Week 1-Week 6 09-40
Terms/Definitions 41
Final Notes 42
Welcome
TO WINNE FITNESS SOLUTIONS
OVERVIEW:
This 8 week program is designed to be the ultimate hybrid
training program to elevate your complete physical
capacity. It is essentially how I train every day and
every week. The program brings together elements of
multiple fitness modalities including: Bodybuilding,
Strength Training, Olympic Lifting, Rucking, Running and
Crossfit/Functional Fitness.

This program is inherently challenging, but its meant to

be that way. It is meant to push every aspect of your
physical fitness to be the most well rounded athlete you
can be as well as push your comfort zone. I don't make
any promises, but regardless if you already train as a
"hybrid" athlete or not, this program, if accurately and
consistently applied, is meant to make you:

Run Faster
Lift Heavier
Build Muscle
Be an Asset

If that is your goal, then this program is for you.

DESIGN:
This program is designed for the Athlete to train 5 days
on and 2 days off. The rest days can be adjusted per the
Athletes schedule but I recommend splitting the rest days
as follows:

>3 days on, 1 day off, 2 days on, 1 day off<

3 of these days are two workouts a day including cardio in

the morning and Weight training in the evening. A full
breakdown is as follows in the next two pages:
 WINNEFITNESSSOLUTIONS.COM

HYBRID ATHLETE PROGRAM

WEEKLY PROGRAM
WEEK 1
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WORKOUT 1: STRENGTH: WORKOUT 1: STRENGTH: WORKOUT 1:

RUN POWER RUN LEGS RUCK
CLEANS INTERVALS
OFF OFF
WORKOUT 2: METCON: WORKOUT 2: METCON: WORKOUT 2:
CHEST+TRI WFS 1 BACK+BI WFS 2 SHOULDERS

WEEK 2
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WORKOUT 1: STRENGTH: WORKOUT 1: STRENGTH: WORKOUT 1:

RUN POWER RUN SHOULDERS RUCK+RUN
CLEANS INTERVALS
OFF OFF
WORKOUT 2: METCON: WORKOUT 2: METCON: WORKOUT 2:
CHEST+TRI WFS 3 BACK+BI WFS 4 LEGS

WEEK 3
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 SAT7
DAY

WORKOUT 1: STRENGTH: WORKOUT 1: STRENGTH: WORKOUT 1:

RUN POWER RUN LEGS RUCK
CLEANS INTERVALS OFF OFF
WORKOUT 2: METCON: WORKOUT 2: METCON: WORKOUT 2:
CHEST+TRI WFS 5 BACK+BI WFS 6 SHOULDERS

WEEK 4
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WORKOUT 1: STRENGTH: WORKOUT 1: STRENGTH: WORKOUT 1:

RUN POWER RUN SHOULDERS RUCK+KIT
CLEANS INTERVALS OFF RUN OFF
WORKOUT 2: METCON: WORKOUT 2: METCON: WORKOUT 2:
CHEST+TRI WFS 7 BACK+BI WFS 8 LEGS
 WINNEFITNESSSOLUTIONS.COM

HYBRID ATHLETE PROGRAM

WEEKLY PROGRAM
WEEK 5
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WORKOUT 1: STRENGTH: WORKOUT 1: STRENGTH: WORKOUT 1:

RUN POWER RUN SHOULDERS RUCK
CLEANS INTERVALS OFF OFF
WORKOUT 2: METCON: WORKOUT 2: METCON: WORKOUT 2:
CHEST+BACK WFS 9 LEGS WFS 10 ARMS

WEEK 6
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WORKOUT 1: STRENGTH: WORKOUT 1: STRENGTH: WORKOUT 1:

RUN POWER RUN LEGS KIT RUN
PAUSE CLEANS INTERVALS OFF OFF
WORKOUT 2: METCON: WORKOUT 2: METCON: WORKOUT 2:
CHEST+BACK WFS 11 SHOULDERS WFS 12 CHEST+BACK

WEEK 7
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WORKOUT 1: STRENGTH: WORKOUT 1: STRENGTH: WORKOUT 1:

RUN POWER RUN SHOULDER RUCK
CLEANS INTERVALS OFF OFF
WORKOUT 2: METCON: WORKOUT 2: METCON: WORKOUT 2:
CHEST+BACK WFS 13 LEGS WFS 14 CHEST+BACK

WEEK 8
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WORKOUT 1: STRENGTH: WORKOUT 1: STRENGTH: WORKOUT 1:

RUN POWER RUN SHOULDERS RUCK
CLEANS INTERVALS OFF OFF
WORKOUT 2: METCON: WORKOUT 2: METCON: WORKOUT 2:
CHEST+BACK WFS 14 LEGS WFS 16 CHEST+BACK
 WINNEFITNESSSOLUTIONS.COM

PROGRAM NOTES
1. WORKOUT TIMING:
Training Days with 2 workouts a day are intended to be
completed: 1 in the morning and 1 in the evening. Training days
with a strength portion and a METCON are intended to be
completed in one session. In this case, The athlete completes
the strength portion and then goes right into the METCON. Per
the Athletes schedule, they may adjust the training times as
they see fit.

2. WEIGHTS/SCALING:
For the majority of lifts, there is no specific weight prescribed.
The athlete needs to choose a weight that they can safely,
affectively, and properly move while still maintaining the intent of
the workout.

For METCONs, there is a prescribed weight and a scaled weight. The

responsibility is for the athlete to choose a weight they can safely
and properly move even if it is not one of the prescribed weights.
There is never any shame in lowering the weights, or modifying a
workout in order to complete it. I would rather you modify the
workout and complete it than try it as prescribed and not be able to
finish it.

Finally, It is recommended the athlete write down and keep record of

most if not all weight selection to gauge growth and for reference.

3. EQUIPMENT AND LIFT SELECTION:

The exercises and lifts prescribed in this program are purposely
intended so that most Athletes can perform them. For example
there is no Snatches, gymnastic movements, or other Crossfit type
skill movements. Additionally, the equipment needed should be
able to be found in most local gyms. Finally, most of the
movements can be supplemented if the athlete trains in a home gym
or limited equipment gym.
4. PERFORMANCE TRIAD:
I hate to break it to you, but regardless of what other training
platforms may claim, no program alone will get you to the level
of fitness you want. Without proper Nutrition and Rest, you will
never achieve the full potential of proper training. Ensure you
are directing attention and effort to ensuring your nutrition and
sleep are dialed in in order to really achieve maximal affects
from this program.
 WINNEFITNESSSOLUTIONS.COM

ABOUT THIS PROGRAM

When I first started weight training over a decade ago, I
remember going to the gym day in and day out doing bicep
curls. I didn't have a program, structure, or goal to what I
was doing. Fast forward nearly 15 years of education,
experience, training, and experimentation, and I have
designed what I wish I had all those years back. A true
hybrid training program. Over the years I have dived deep
into each modality of fitness that is expressed in this
program and have realized the best sustainable training
method is one that takes elements from all aspects of
fitness.

This is simply what has worked for me and what I do every

day. My goal was to: Run faster, Lift Heavier, Build Muscle
and Be an Asset to my team and those around me.

Welcome to Winne Fitness Solutions

Lets get to work
WINNEFITNESSSOLUTIONS.COM
WEEK 1 WINNEFITNESSSOLUTIONS.COM

DAY 1
RUN CHEST+TRI
WORKOUT 2: CHEST+TRI
WORKOUT 1: RUN 1. FLAT BENCH: FIND 1RM BENCH*
3 MILE RUN FOR TIME*
2. FLAT BENCH: 3 DROP SETS:
5,10 (meaning hit 5 reps at first
AFTER RUN:
weight, then immediately drop the weight
3 ROUNDS:
lower and hit 10 more reps)
20 PUSHUPS
20 FLUTTER KICKS
3. TRIPLESET: 4 SETS
20 RUSSIAN TWISTS a. CABLE CHEST FLY: 12
20 V-UPS b. ROPE TRICEP EXT: 10
20 BUTTERFLY SIT UPS c. OVERHEAD ROPE TRI EXT: 10

4. INCLINE DBELL PRESS: 4 DROP SETS

*RECORD 3 MILE TIME AND 1 5,10
RM BENCH*
5. SUPERSET: 3 SETS
a. DBELL CHEST PULLOVER: 12
b. SEATED DIP: 12

6. SUPERSET: 3 SETS
a. SKULL CRUSHER: 12
b. REVERSE GRIP CABLE TRI EXT: 12

DAY 2
CLEANS METCON
STRENGTH: METCON: "WFS.1"
POWER CLEANS 5 ROUNDS
EVERY 2 MINS:
BUILD TO 1RM POWER CLEAN
(RECORD 1RM) 10 POWER CLEANS
MAX CAL ROW IN REMAINING TIME
Followed by: (if no rower: max 25m shuttle
8 MIN EMOM: sprints)
1 POWER CLEAN+ 2 MIN REST BETWEEN ROUNDS
1 HANG POWER CLEAN (70-
80% 1RM) WEIGHT: 155LBS (SCALED: 135LBS)
WEEK 1 WINNEFITNESSSOLUTIONS.COM

DAY 3
RUN BACK+BI
WORKOUT 1: RUN WORKOUT 2: BACK+BI
1X MILE FOR TIME 1. SUPERSET: 4 SETS
(RECORD 1 MILE TIME) a. WIDE GRIP LAT PULLDOWN DROP SET:
REST 4 MINS 5,10
2X 800M b. CABLE LAT PULLOVER: 15
REST 3 MINS
3X 400M 2. SUPERSET: 4 SETS
REST 2 MINS a. SEATED CABLE ROW: 12
4X 200M b. REAR DELT DBELL FLY: 12
REST 1 MIN
3. SUPERSET: 4 SETS
a. SINGLE ARM LAT PULL DOWN: 10*
b. CABLE CURL: 12

4. SUPERSET: 4 SETS
a. BBELL CURL:5 (HEAVY)
b. SEATED ALTERNATE DBELL CURL: 10

* FOR SINGLE ARM PULLDOWN: ALTERNATE AND THEN COMBINED:

LEFT, RIGHT, TOGETHER (THAT WOULD BE 2 REPS)*

DAY 4
LEGS METCON
STRENGTH: LEGS METCON: "WFS.2"
4 ROUNDS:
1. BUILD TO 1RM BACK SQUAT (RECORD BACK
SQUAT) EVERY 4 MINS:
2. BARBELL BACK SQUAT: 6 SETS TOTAL
2X 12
2X 8
20 ALT DBELL SNATCH
2X 4 10 DBELL BOX STEP UPS
20 CAL ROW
3.SUPERSET: 4 SETS
-rest in remaining time
a. DBELL LUNGES: 10 EACH LEG
b. WEIGHTED BULGARIAN SPLIT SQUAT: WEIGHT: DBELL: 50LBS
10 (EACH LEG) (SCALED: 35LBS)
BOX HEIGHT: 24 INCH
weight: 50lbs SCALED: 35LBS
 WINNEFITNESSSOLUTIONS.COM

WEEK 1
DAY 5
RUCK SHOULDERS
WORKOUT 1: RUCK
4 MILE RUCK: 35LBS
(RECORD 4 MILE RUCK TIME)

WORKOUT 2: SHOULDERS
1. SEATED SMITH or BARBELL SHOULDER PRESS: 3. SUPERSET: 4 SETS
7 SETS: a. BBELL HIGH PULL: 10
2X 15 b. DBELL FRONT RAISE: 12
2X 10
2X 5 4. STANDING DBELL PRESS: 4 SETS
1X STRIP SET: 5,10,15 2X 10
2X 6
2. SUPERSET: 4 SETS
a. SEATED DBELL SHRUG: 12
5. FINISHER: 100 REPS DBELL SIDE RAISES. BREAK
b. DBELL SIDE RAISES: 12
INTO AS FEW SETS AS POSSIBLE
WINNEFITNESSSOLUTIONS.COM
WEEK 2 WINNEFITNESSSOLUTIONS.COM

DAY 1
RUN CHEST+TRI
WORKOUT 1: RUN WORKOUT 2: CHEST+TRI
3X 1 MILE (3 MILES TOTAL) 1. DBELL FLAT BENCH: 6 DROP SETS
5,10
AFTER EACH MILE:
1 MIN PLANK 2. SUPERSET: 4 SETS
20 PUSHUPS a. DBELL CHEST FLY: 12
2 MIN REST b. SKULL CRUSHERS: 12

3. INCLINE BENCH PRESS: 4 SETS

10

4. SUPERSET: 3 SETS
a. PEC DEC CHEST FLY: 15
b. DIPS: FAILURE

5. FINISHER: 100 REPS ROPE TRI

EXTENSION*
*BREAK INTO AS FEW SETS AS POSSIBLE
WHILE MAINTAINING WEIGHT*

DAY 2
CLEANS METCON
STRENGTH: METCON: "WFS.3"
POWER CLEANS 15 MIN EMOM:
5 ROUNDS:
MIN 1: 8 POWER CLEANS
EVERY 2 MINS:
MIN 2: 12 CAL ROW
UNBROKEN: 1 DEADLIFT+ MIN 3: 14 KBELL SWING
1 HANG POWER CLEAN+
1 POWER CLEAN (80% 1RM) WEIGHT: POWER CLEANS: 155LBS
Rest in remaining time
(SCALED: 135LBS)
KBELL: 53LBS
WEEK 2 WINNEFITNESSSOLUTIONS.COM

DAY 3
RUN BACK+BI
WORKOUT 1: RUN WORKOUT 2: BACK+BI
8 ROUNDS: 1. STRAIGHT BAR DEADLIFT: 6 SETS
2X 10
2X 6
400M RUN 2X 3
20 AIR SQUATS
2. SUPERSET: 4 SETS
2 MIN REST
a. DBELL ROW: 2X 12, 2X 8
b. REAR DELT DBELL FLY: 12

3. SUPERSET: 4 SETS
a. ROPE LAT PULLDOWN: 10
b. PREACHER CURL: 12

5. SUPERSET: 4 SETS
a. LANDMINE/T-BAR ROW: 10
b. STANDING ALT DBELL CURL: 10

6. FINISHER: 100 REP CABLE CURL:

*BREAK INTO AS FEW SETS AS POSSIBLE WITH
MINIMAL REST BETWEEN SETS*

DAY 4
SHOULDERS METCON
STRENGTH: METCON: "WFS.4"
SHOUDLERS 3 ROUNDS FOR TIME:

1. SUPERSET: 6 SETS 20 DBELL THRUSTERS

a. STRICT BARBELL PRESS: 10
20 BURPEE BOX JUMP OVERS
b. DBELL SIDE RAISE: 12
20 WALL BALLS
100FT DBELL FARMERS CARRY
2. SEATED DBELL PRESS DROP SET:4
SETS
5,10 WEIGHT: DBELLS: 40LBS (SCALED:
30LBS)
WALL BALLS: 20LBS AT 10FT TARGET
BOX JUMPS: 24 INCH
 WINNEFITNESSSOLUTIONS.COM

WEEK 2
DAY 5
RUCK LEGS
WORKOUT 1: RUCK+RUN WORKOUT 2: LEGS
"THE WFS STANDARD" 1. LEG PRESS: 10 SETS
10 (100 REPS TOTAL)
1 MILE RUCK
1 MILE KIT RUN 2. LEG EXTENSION: 100 REPS. BREAK
1 MILE SLICK RUN INTO AS FEW SETS AS POSSIBLE WITH
MINIMAL REST
NO REST IN BETWEEN
3. LEG CURL: 100 REPS. BREAK INTO
RUCK: 45LBS AS FEW SETS AS POSSIBLE WITH
KIT: 20LBS MINIMAL REST

4. WALKING DBELL LUNGE. 4 SETS

10 (EACH LEG)
WINNEFITNESSSOLUTIONS.COM
WEEK 3 WINNEFITNESSSOLUTIONS.COM

DAY 1
RUN CHEST+TRI
WORKOUT 1: RUN WORKOUT 2: CHEST+TRI
2 MILE RUN 1. BBELL FLAT BENCH: 6 SETS
2X 10
REST 5 mins 2X 6
2X 2
2 MILE RUN
2. SUPERSET: 5 SETS
a. CABLE CHEST FLY: 15
b. CABLE TRICEP EXT: 15

3. INCLINE DBELL CHEST PRESS: 4 SETS

10

4. SUPERSET: 3 SETS
a. CLOSE GRIP BBELL PRESS: 12
b. OVERHEAD TRICEP EXT: 12

DAY 2
CLEANS METCON
STRENGTH: METCON: "WFS.5"
POWER CLEANS 10,9,8,7,6,5,4,3,2,1
5 ROUNDS
POWER CLEANS
EVERY 2 MINS: WALL BALLS
2 SQUAT CLEANS (85% 1RM)
TOES TO BAR

weight: 135lbs (SCALED:115LBS)

20lbs wall ball to 10 ft target
WEEK 3 WINNEFITNESSSOLUTIONS.COM

DAY 3
RUN BACK+BI
WORKOUT 1: RUN WORKOUT 2: BACK+BI
1. SUPERSET: EVERY 2 MINS FOR 10 SETS:
2X 400M
a. BBELL ROW: 10
REST 1 MIN AFTER EACH 400
b. REAR DELT DBELL FLY: 10
2X 800M
REST 2 MIN AFTER EACH 800 2. SUPERSET: 4 SETS
6X 200M a. CLOSE GRIP LAT PULLDOWN: 12
REST 1 MIN AFTER EACH 200 b. CABLE LAT PULLOVER: 12

3. SUPERSET: 4 SETS
a. ROPE LAT PULLDOWN: 10
b. PREACHER CURL: 12

5. SUPERSET: 4 SETS
a. SEATED CABLE ROW: 10
b. CABLE CURL: 10

6. SUPERSET: 2 SETS
a. BBELL CURL: 15
b. SINLE ARM PREACHER CURL: 15 EACH

DAY 4
LEGS METCON
STRENGTH: LEGS METCON: "WFS.6"
1. BACK SQUAT DROP SET: 6 SETS 20 MIN AMRAP
5,10

2. TRIPLESET: 4 SETS
10 DBELL THRUSTER
a. FRONT RACK WALKING LUNGE: 10 10 BURPEE BOX JUMP OVERS
EACH LEG 10 PULLUPS
b. BOX STEP UPS (24IN): 10 10 CAL ROW
c. DBELL RDL: 10

WEIGHT: THRUSTERS: 2X 50LBS

(SCALED:35LBS)
BOX HEIGHT: 24 INCH
 WINNEFITNESSSOLUTIONS.COM

WEEK 3
DAY 5
RUCK SHOULDERS
WORKOUT 1: RUCK WORKOUT 2: SHOULDERS
5 MILE RUCK: 1. SEATED DBELL SHOULDER PRESS DROP SET
40LBS. GOAL SUB 15 MIN 6 SETS:
MILE PACE 5,10

2. SUPERSET: 4 SETS
a. BBELL HIGH PULL: 10
b. DBELL SIDE RAISE: 12

3. SUPERSET: 4 SETS
a. BBELL SHRUG: 10
b. CABLE STRADDLE FRONT RAISE: 10

4. HAMMER STRENGTH SINGLE ARM PRESS: 4

SETS
2X 12
2X 8
WINNEFITNESSSOLUTIONS.COM
WEEK 4 WINNEFITNESSSOLUTIONS.COM

DAY 1
RUN CHEST+TRI
WORKOUT 1: RUN WORKOUT 2: CHEST+TRI
3 MILE RUN 1. SUPERSET: 4 SETS
a. DBELL CHEST PRESS: 15
10,9,8....1 b. CABLE CHEST FLY: 15 (HOLD MIDDLE
PUSHUPS 5 REPS)
SITUPS
2. SUPERSET: 4 SETS
a. INCLINE BBELL BENCH: 12
b. DBELL CHEST PULLOVER: 12

3. SINGLE ARM DBELL CHEST PRESS: 3 SETS

10

4. SUPERSET: 3 SETS
a. OVERHEAD DBELL TRI EXT: 12
b. DBELL KICK BACK: 15 (EACH ARM/
TRY TO HOLD MIDDLE 5 REPS)

DAY 2
CLEANS METCON
STRENGTH: METCON: "WFS.7"
POWER CLEANS 6 ROUNDS:
10 MIN EMOM:
5 DBELL DEADLIFT
EVERY MINUTE:
1 POWER CLEAN+ 5 DBELL BURPEE
1 HANG SQUAT CLEAN (UNBROKEN) 5 DBELL SHOULDER PRESS
(70% 1RM) 5 DEVIL PRESS

1 MIN REST BETWEEN ROUNDS

WEIGHT: 2X 50LBS
(SCALED: 35LBS)
WEEK 4 WINNEFITNESSSOLUTIONS.COM

DAY 3
RUN BACK+BI
WORKOUT 1: RUN WORKOUT 2: BACK+BI
1. SUPERSET: 6 SETS (HOLD MIDDLE 5 REPS)
4X 800M RUN
a. WIDE GRIP LAT PULLDOWN: 15
REST 2 MINS BETWEEN 800S
b. PREACHER CURL: 15
4X 100M RUN
REST 1 MIN BETWEEN 100'S
2. SUPERSET: 4 SETS
a. HAMMER STRENGTH ROW: 10
b. ALT DBELL CURL: 10 (EACH ARM)

3. SUPERSET: 3 SETS
a. STANDING ROPE CABLE ROW: 15
b. CABLE LAT PULLOVER: 15

5. SUPERSET: 4 SETS
a. BBELL CURL: 10
b. ALT DBELL HAMMER CURL: 10(EACH ARM)

6. PULLUP: 3 SETS
FAILURE

DAY 4
SHOULDERS METCON
STRENGTH: SHOULDERS METCON: "WFS.8"
1. BBELL PUSH PRESS DROP SET: 6 SETS
FOR TIME: (PUSH THE PACE!)
5,10
50 CAL ROW
2. SUPERSET: 4 SETS 40 PULLUPS
a. DBELL SHRUG DROP SET: 5,10 30 BURPEE BOX JUMP OVER
b. DBELL SIDE RAISE: 12
20 BBELL FRONT SQUAT
10 CLEAN AND JERK

WEIGHT: 135LB
(SCALED: 115LBS)
BOX HEIGHT: 24 INCH
 WINNEFITNESSSOLUTIONS.COM

WEEK 4
DAY 5
RUCK LEGS
WORKOUT 1: RUCK WORKOUT 2: LEGS
2 MILE RUCK: 45LBS 1. BBELL BACK SQUAT: 4 SETS
2 MILE SLICK RUN 20
NO REST IN BETWEEN RUCK AND
RUN
2. SUPERSET: 3 SETS
a. LEG EXTENSION: 20
b. CALF RAISE: 20

3. SUPERSET: 3 SETS
a. HAMSTRING CURL: 20
b. CALF RAISE: 20

4. WALKING BBELL LUNGE: 4 SETS

10 (EACH LEG)
WINNEFITNESSSOLUTIONS.COM
WEEK 5 WINNEFITNESSSOLUTIONS.COM

DAY 1
RUN CHEST+BACK
WORKOUT 1: RUN WORKOUT 2: CHEST+BACK
5 MILE RUN 1. SUPERSET: 6 SETS
a. BBELL BENCH PRESS:5
b. DBELL CHEST FLY: 15
10 MIN EMOM
ODD MIN: 20 PUSHUPS
2. SUPERSET: 4 SETS
EVEN MIN: 20 V-UPS
a. BBELL ROW: 8
b. REAR DELT DBELL FLY: 12

3. SUPERSET: 3 SETS
a. DBELL INCLINE PRESS: 10
b. DBELL CHEST PULLOVER: 10

4. SUPERSET: 3 SETS
a. WIDE GRIP LAT PULLDOWN: 10
b. LAT CABLE PULLOVER: 10

5. SUPERSET: 2 SETS
a. DIPS: FAILURE
b. PULLUPS: FAILURE

DAY 2
CLEANS METCON
STRENGTH: METCON: "WFS.9"
POWER CLEANS
5 MIN AMRAP:

5 ROUNDS: 10 CLEAN AND JERK

10 WALL BALLS
EVERY 2 MINS: 10 CAL ROW
3 POWER CLEANS+3 SQUAT CLEAN
(50% 1RM) 2 MIN REST

SHOULD BE UNBROKEN 5 MIN AMRAP:

10 FRONT SQUAT
WEIGHT: 135LBS (SCALED: 115LBS) 10 BAR OVER BURPEE
WALL BALL: 20LBS AT 10FT TARGET
10 CAL ROW
WEEK 5 WINNEFITNESSSOLUTIONS.COM

DAY 3
RUN LEGS
WORKOUT 1: RUN WORKOUT 2: LEGS
1X 200M 1. BBELL BACK SQUAT: 8 SETS
2 MIN REST 2 REPS
AFTER LAST SET: PERFORM 1 SET OF MAX REPS
1X 400M
BACK SQUAT AT 50% WEIGHT OF YOUR HEAVY DOUBLE.
2 MIN REST
1X 800M 2. SUPERSET: 4 SETS
2 MIN REST a. BULGARIAN SPLIT SQUAT: 10 (EACH LEG)
1X 800M b. BOX JUMPS: 10 (24 INCH)
2 MIN REST
1X 400M 3. SUPERSET: 3 SETS
2 MIN REST a. LEG EXTENSION: 15
1X 200M b. LEG CURL: 15

5. FRONT RACK WALKING DBELL LUNGE: 3 SETS

10 (EACH LEG)

DAY 4
SHOULDERS METCON
STRENGTH: SHOULDERS METCON: "WFS.10"
20 MIN EMOM:
1. BBELL PUSH PRESS: 5 SETS
5
MIN 1: 200M RUN
2. SUPERSET: 4 SETS MIN 2: 12 BURPEE OVER ROWER
a. BBELL HIGH PULL DROP SET: 5,10 MIN 3: 12 CAL ROW
b. DBELL SIDE RAISE DROP SET: 6,12
MIN 4: 15 WALL BALLS
MIN 5: REST
 WINNEFITNESSSOLUTIONS.COM

WEEK 5
DAY 5
RUCK ARMS
WORKOUT 1: RUCK WORKOUT 2: ARMS
6 MILE RUCK: 35LBS 1. CABLE CURL: 100 REPS*

TRY TO MAINTAIN SUB 15 2. CABLE ROPE TRI EXTENSION: 100 REPS*

MIN/MILE PACE
3. SUPERSET: 4 SETS
a. BARBELL CURL: 5 (HEAVY)
b. ALT DBELL CURL: 10 (EACH ARM)

4. SUPERSET: 4 SETS
a. CLOSE GRIP BENCH PRESS: 10
b. REVERSE GRIP CABLE TRI EXT: 15

* 100 REPS BREAK INTO AS FEW 5. SUPERSET: 3 SETS

SETS AS POSSIBLE WITH MINIMAL a. PREACHER CURL DROP SET: 5, 10
REST. SHOOT FOR REP SCHEME
b. SKULL CRUSHERS: 10
LIKE:
20,15,15,15,15,10,10,10*
WINNEFITNESSSOLUTIONS.COM
WEEK 6 WINNEFITNESSSOLUTIONS.COM

DAY 1
RUN CHEST+BACK
WORKOUT 1: RUN WORKOUT 2: CHEST+BACK
2 MILE RUN 1. SUPERSET: 20 MIN EMOM
a. ODD MINUTE: DBELL PRESS: 10
100 PUSHUPS b. EVEN MINUTE: BBELL ROW: 10
100 AIR SQUATS
2. SUPERSET: 3 SETS
2 MILE RUN a. DBELL FLY: 15*
b. WIDE GRIP LAT PULLDOWN: 15*
*SQUEEZE/HOLD MIDDLE 5 REPS*

3. INCLINE BENCH PRESS: 4 SETS

5

4. SEATED CABLE ROW: 4 SETS

8

5. SUPERSET: 3 SETS
a. DIPS: FAILURE
b. LANDMINE/TBAR ROW: 10

DAY 2
CLEANS METCON
STRENGTH: METCON: "WFS.11"
POWER CLEANS EVERY 2 MINS FOR 5 ROUNDS:
EVERY 2 MINS FOR 5 ROUNDS:

5 POWER CLEANS
1 POWER CLEAN (90% 1RM)
5 FRONT SQUAT
5 SHOULDER TO OVERHEAD
10 BURPEE OVER BAR

WEIGHT: 135LBS
(SCALED: 115LBS)
WEEK 6 WINNEFITNESSSOLUTIONS.COM

DAY 3
RUN SHOULDERS
WORKOUT 1: RUN WORKOUT 2: SHOULDERS
5 ROUNDS: 1. BBELL PUSH PRESS: 8 SETS
2
400M RUN
10 BURPEES 2. SUPERSET: 4 SETS
10 PUSHUPS a. BBELL SHRUG: 10
10 AIR SQUATS b. SINGLE ARM CABLE SIDE RAISE: 10

EACH ROUND INCREASE NUMBER OF

3. SUPERSET: 4 SETS
REPS BY 10.
a. SEATED DBELL PRESS: 8
LAST ROUND SHOULD BE 50 OF b. SEATED DBELL FRONT RAISE: 12
EACH
5. SINGLE ARM HAMMER STRENGTH SHOULDER PRESS:
4 SETS: 10 (EACH ARM)

6. PULLUPS: 3 SETS:
FAILURE

DAY 4
LEGS METCON
STRENGTH: LEGS METCON: "WFS.12"
1. FRONT SQUAT: 5 SETS 5 ROUNDS:
5

2. SUPERSET: 4 SETS
500M ROW (OR 400M RUN)
a. LEG PRESS: 12 10 KBELL THRUSTER
b. BULGARIAN SPLIT SQUAT:10 (EACH) 10 KBELL BURPEE
10 KBELL DEADLIFT

WEIGHT: ~50LBS KBELLS

(SCALED: ~35LBS KBELL)
 WINNEFITNESSSOLUTIONS.COM

WEEK 6
DAY 5
RUCK CHEST+BACK
WORKOUT 1: RUCK WORKOUT 2: CHEST+BACK
FOR TIME: IN 20LB KIT 1. BBELL FLAT BENCH: 8 SETS
2X 12, 2X 8, 2X 5, 2X 2
1 MILE KIT RUN
100 PUSHUPS 2. SEATED CABLE ROW: 4 SETS
1 MILE RUN 12, 10, 8, 12
100 PULLUPS
1 MILE RUN 3. SUPERSET: 4 SETS
100 AIR SQUATS a. SINGLE ARM INCLINE DBELL PRESS: 10
b. SINGLE ARM DBELL ROW: 10

4. SUPERSET: 4 SETS
* SEATED DIP DROP SET: PLACE 3
WEIGHT PLATES ON LAP, PERFORM a. HAMMER STRENGTH PRESS DROP SET:
5 REPS, REMOVE ONE PLATE, 5, 10
PERFORM 10, REPS REMOVE FINAL b. WIDE GRIP LAT PULLDOWN: 10
PLATE AND GO TO FAILURE. TRY
TO DO ALL UNBROKEN*
5. SEATED DIP DROP SET: 3 SETS: 5, 10, F*
WINNEFITNESSSOLUTIONS.COM
WEEK 7 WINNEFITNESSSOLUTIONS.COM

DAY 1
RUN CHEST+BACK
WORKOUT 1: RUN WORKOUT 2: CHEST+BACK
1. DBELL BENCH TRIPLE DROP SET: 4 SETS
4 ROUNDS:
4,8,12

1 MILE RUN
2. SUPERSET: 4 SETS
2 MIN REST BETWEEN
a. WIDE GRIP LAT PULLDOWN: 10
MILES
b. CHEST CABLE FLY: 12

3. SUPERSET: 4 SETS
a. INCLINE BBELL CHEST PRESS: 8
b. STANDING ROPE HIGH ROW: 12

4. SUPERSET: 4 SETS
a. ALT SINGLE ARM ROW: 10
b. DBELL CHEST PULLOVER: 10

5. SUPERSET: 3 SETS
a. SEATED DIPS:12
b. PULLUPS: 10

DAY 2
CLEANS METCON
STRENGTH: METCON: "WFS.13"
POWER CLEANS 20 MIN AMRAP:
EVERY 2 MINS FOR 5 ROUNDS:
12 BURPEE PULLUPS
ROUND 1: 5 HANG CLEANS 12 HANG POWER CLEAN
(65% 1RM)
12 THRUSTERS
ROUND 2: 4 HANG CLEANS
(70% 1RM) 200M RUN
ROUND 3: 3 HANG CLEANS
(80% 1RM) WEIGHT: 105LBS
ROUND 4: 2 HANG CLEANS
(SCALED: 85LBS)
(90% 1RM)
ROUND 5: 1 HANG CLEAN
(95%1RM)
WEEK 7 WINNEFITNESSSOLUTIONS.COM

DAY 3
RUN LEGS
WORKOUT 1: RUN WORKOUT 2: LEGS
1 MILE RUN 1. BBELL BACK SQUAT: 10 SETS
4 MIN REST 10 (YES, 100 REPS TOTAL)
2X 800M RUN
3 MIN REST 2. LEG EXTENSION TRIPLE DROP SET: 3 SETS:
3X 400M RUN 5, 10, 15
2 MIN REST
4X 200M RUN 3. LEG CURL TRIPLE DROP SET: 3 SETS
1 MIN REST 5, 10, 15
5X 100M RUN
5. SUPERSET: 4 SETS
30 SEC REST
a. LEG PRESS: 10
b. WALKING DBELL LUNGE: 10
*REST TIMES ARE (2X 50LBS, 10 REPS EACH LEG)
BETWEEN EACH RUN*

DAY 4
SHOULDERS METCON
STRENGTH: SHOULDERS METCON: "WFS.14"
1. SEATED DBELL PRESS DROP SET: 6 SETS 5 ROUNDS:
5, 10
EVERY 3 MINS:
2. SUPERSET: 4 SETS
10 CLEAN AND JERKS
a. DBELL SIDE RAISE: 12
b. BBELL FRONT RAISE: 12
10 BURPEE OVER BAR
MAX CAL ROW IN REMAINING
TIME

2 MINS REST BETWEEN ROUNDS

WEIGHT: 135
(SCALED: 115LBS)
 WINNEFITNESSSOLUTIONS.COM

WEEK 7
DAY 5
RUCK CHEST+BACK
WORKOUT 1: RUCK WORKOUT 2:
FOR TIME:
CHEST, BACK, ARMS
1. SUPERSET: 5 SETS
2 MILE RUCK a. BBELL BENCH: 8
2 MILE KIT RUN b. LAT PULLDOWN: 12

2 MILE SLICK RUN 2. SUPERSET: 4 SETS

a. CABLE CHEST FLY: 15
20LB KIT b. CABLE LAT PULLOVER: 15

40LB RUCK
3. SUPERSET: 3 SETS
NO REST IN BETWEEN a. INCLINE DBELL PRESS: 8
b. CABLE ROW: 10

4. SUPERSET: 3 SETS
a. BBELL CURL: 10
b. SEATED DBELL ALT CURL: 10 EACH

5. SUPERSET: 3 SETS
a. SKULL CRUSHER: 10
b. ROPE TRI EXT: 12
WINNEFITNESSSOLUTIONS.COM
WEEK 8 WINNEFITNESSSOLUTIONS.COM

DAY 1
RUN CHEST+TRI
WORKOUT 1: RUN WORKOUT 2: CHEST+TRI
3 MILE RUN 1. 1RM FLAT BENCH
RECORD AND COMPARE TO WEEK 1
RECORD 3 MILE TIME AND
COMPARE TO WEEK 1 2. SUPERSET: 4 SETS
a. DBELL CHEST FLY: 12
b. SKULL CRUSHER: 12

3. SUPERSET: 4 SETS
a. INCLINE DBELL PRESS: 10
b. DIPS: 12

4. TRIPLESET: 3 SETS
a. DBELL CHEST PULLOVER: 10
b. CABLE ROPE TRI EXTENSION: 10
c. OVERHEAD ROPE TRI EXTENSION: 10

5. FINISHER: CABLE V PRESS DOWN: 100 REPS

DAY 2
CLEANS METCON
STRENGTH: METCON: "WFS.15"
POWER CLEANS FOR TIME:

FIND 1RM POWER CLEAN

50 WALLBALLS
40 BURPEE BOX JUMP OVERS
RECORD AND COMPARE TO WEEK 1
30 PULLUPS
20 DBELL BOX STEP UPS
10 DEADLIFT

WEIGHT:
DEADLIFT: 315 (SCALED: 225)
BOX STEP UPS: 2X 50LBS TO 20 INCH
WEEK 8 WINNEFITNESSSOLUTIONS.COM

DAY 3
RUN LEGS
WORKOUT 1: RUN WORKOUT 2: LEGS
1 MILE RUN
1. FIND 1RM BACK SQUAT
RECORD 1 MILE TIME
2. BACK SQUAT TRIPLE DROP SET: 3 SETS
4 MIN REST INTO: 2,5,10
4X 400M RUN
3. LEG EXTENSION: 100 REPS
2 MIN REST BETWEEN 400'S BREAK INTO AS FEW SETS AS POSSIBLE

4. LEG CURL: 100 REPS

BREAK INTO AS FEW SETS AS POSSIBLE

5. WALKING DBELL LUNGE: 4 SETS

2X SETS FRONT DBELL FRONT RACK: 10
EACH
2X SETS OVERHEAD DBELL: 10 EACH

DAY 4
SHOULDERS METCON
STRENGTH: SHOULDERS METCON: "WFS.16"
1. SUPERSET: 6 SETS 5 ROUNDS:
a. STANDING DBELL PRESS: 8
b. DBELL SIDE RAISE: 12
20 CAL ROW
2. SUPERSET: 4 SETS: 10 POWER CLEANS
a. SEATED DBELL SHRUG: 10 10 SHOULDER TO OVERHEAD
b. BBELL HIGH PULL: 10
10 BAR FACING BURPEE

WEIGHT: 135LBS
(SCALED 115LBS)
 WINNEFITNESSSOLUTIONS.COM

WEEK 8
DAY 5
RUCK BACK+BIS
WORKOUT 1: RUCK+RUN WORKOUT 2: BACK+BIS
1. STRAIGHT BAR DEADLIFT: 6 SETS
"THE WFS STANDARD" 2X 6
2X 4
1 MILE RUCK 2X 2
2. SUPERSET: 4 SETS
1 MILE KIT RUN a. WIDE GRIP LAT PULLDOWN STRIP SET: 5,10
1 MILE SLICK RUN b. CABLE LAT PULLOVER: 15

3. SUPERSET: 4 SETS
NO REST IN BETWEEN a. CABLE ALT SINGLE ARM ROW: 10
(L,R,COMBINED)
RUCK: 45LBS b. BBELL CURL: 10
KIT: 20LBS
4. PREACHER CURL STRIP SET: 3 SETS
5, 8, 10

5. SUPERSET: 3 SETS
a. EZ BAR REVERSE CURL: 12 (3 sec
negatives)
b. SINGLE ARM EXTENDED CABLE CURL: 12
 WINNEFITNESSSOLUTIONS.COM

The following are general explanation of certain

terms used throughout this program.

Definitions/Terms

AMRAP EMOM
As Many Reps As Possible. Every Minute on the Minute: Meaning
Typically used in relation at the start of every minute you
to a time limit. For example complete prescribed exercise. For
10 min AMRAP: would be as example: a 20 min EMOM, would
many reps as possible of athlete completes exercise every
prescribed workout within 10 minute for 20 minutes. The remaining
minutes. time an athlete has within that
minute is typically rest

DROP SET TRIPLE DROP SET

I use these a lot in my Same thing as a drop set but
training. A drop set is now you are dropping the
performed using the same weight twice to do three
exercise but dropping the different weights. I typically
weight to a lesser weight and use this on bench or squat.
completing prescribed reps
with zero rest in between.

SUPER SET
A superset is performing two Note: A true definition of a
different exercises back to superset is training opposing
back with zero rest in muscle groups. Training Similar
between. Take your rest only muscle groups is referred to as
after the second exercise. a compound set. To avoid
confusion for this program we
use the term Superset when
referring to both.
 Thank you!
Thank you for investing your time and effort into this
program. I can only hope it was as affective for you as it has
been for me. Let me know how the program has helped you
and be sure to check out other WFS programs in the future!

DW
WINNEFITNESSSOLUTIONS.COM
@WINNESWORLD
WINNE@WINNEFITNESSSOLUTIONS.COM