One Way Fitness – FitX Training


5 min bw warmup then warm up to your first set. At your own pace. 20 min cap.

Bench Press (5×5)

Climb. End at heaviest.


Metcon (No Measure)

Tri’s and Bi’s:

Super Set-

Laying down tricep extension with Db


Barbell Bicep Curls

Super set means you do 1 set of the first exercise then follow with the 2nd exercise. Then you rest and repeat for a 2nd set.

Total of 5 sets.

The Jump Off (AMRAP – Reps)

Amrap 10:

Jump rope

Dubs/ Singles
Find one and stick to it. Dubs or singles. Both jump styles must be performed with both feet at the same time.

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