Tag Archives: WOD

(FIT4freedom) Video Workout Tutorial- Unilateral Pull- Phase 1 Workout 2

10 Sep

This is the second workout in Phase 1 consisting of pulling movements using one arm at a time


Link to .PDF of workoutCLICK HERE


Uni-Lateral Pulling Complex (1 Arm Dumbell Snatch & 1 Arm Dumbbell Deadlift)

8 Sep

(video workout tutorial) FIT4FREEDOM— Phase 1-Workout A

7 Sep

This is the first of a 4 phase program I have created in the transformation of my client Chris Whittaker. Chris was faced with a life threatening illness causing him go from a very muscular 170 lb to 130 LB.

This current phase is aimed to get him back into the essential movements we will be working with over the next 16 weeks. This phase consists of 4 different workouts per week.

Each workout will be filmed and edited so anyone can follow along. I will attach a .PDF and any other useful information on this website. If you have any questions/comments please email me at fit4freedom1@gmail.com


Link to .PDF of workout CLICK HERE

10 minutes of hell WOD (car pushes, deadlifts and sprints)

27 Jul

WOD: Tuesday July 24th 2012

24 Jul



Run 1km @ 6/10 intensity

A1: Front Squat x 10 reps

B1: Barbell Row x 10 reps

*complete 5 sets (50 reps total) as fast as possible

Run 1 km @ 8/10 intensity

Front Squat Tutorial Click HERE

Front Squat Grip Options Click HERE

Barbell Row Tutorial Click HERE