FRF CrossCircuitTraining

The World’s Greatest
Workouts To Build
FITNESS Superior Fitness
Cross Circuit
Training Workouts
The Ultimate
Metabolic
Circuits To
Improve
Maximum Power,
Lean Muscle,
Strength
Endurance and
Cardio While
Burning Fat and
[edition]
Getting You Bodyweight
Shredded! & EQuIPMENT
This manual is copyrighted by Marc “Funk” Roberts. All Rights Reserved.
No part of this manual may be reproduced or transmitted in any form or by
any means, electronic or mechanical, including photocopying, recording,
or by any information storage and retrieval system. Images, text, graphics,
and other intellectual property are protected by United States and
International Copyright Laws, and may not be copied, reprinted, published,
reengineered, translated, hosted, reproduced, or otherwise distributed by
any means without explicit permission. You may not copy, modify, create
derivative works of, publicly display or perform, republish, store, transmit,
or distribute any of the material in this video without the prior written
consent of Marc “Funk” Roberts. Fines start at $150,000 and include a
possible prison sentence upon conviction.
Copyright 2016
MEDICAL DISCLAIMER
Please Note: The recommendations in this and any other document are
not medical guidelines but are for educational purposes only. You must consult
your physician prior to starting this or any other program or if you have any
medical condition or injury that can possibly worsen with physical activity.
This program is designed for healthy individuals 18 years and older only. The
information in this document is meant to supplement, not replace, proper
exercise training. All forms of exercise pose some inherent risks. Marc “Funk”
Roberts, or anyone associated with Funk Roberts Fitness Ltd advises readers to
take full responsibility for their safety and know their limits.
Before partaking in the exercises in this or any other program, be sure that
your equipment is well-maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness.
The exercises and dietary programs in this book are not intended as a substitute
for any exercise routine or treatment or dietary regimen that may have
been prescribed by your physician. Don’t lift heavy weights if you are alone,
inexperienced, injured, or fatigued. Don’t perform any exercise unless you have
been shown the proper technique by a certified fitness trainer or certified
strength and conditioning specialist. Always ask for instruction and assistance
when lifting. Don’t perform any exercise without proper instruction.
Always do a warm-up prior to any exercise including but not limited to interval
training. See your physician before starting any exercise or nutrition program. If
you are taking any medications, you must talk to your physician before starting
any exercise program, including but not limited to Funk Roberts Fitness.
If you experience any lightheadedness, dizziness, or shortness of breath while

exercising, stop the movement and consult a physician immediately. You must
have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are
over 30 years old.
Please discuss all nutritional changes with your physician or a registered

dietician. If your physician recommends that you don’t use this or any other
program, please follow your doctor’s orders.
If you have any pre-existing back or physical injury, DO NOT START THIS
PROGRAM until you have full clearance from your physician.
WAIVER & RELEASE OF
LIABILITY
(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS
MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED

IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY
EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR
BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, I
AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR
DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY
PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR
EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND
ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO
ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS
MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE
TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED
CAUSES OF ACTION AGAINST FUNK ROBERTS FITNESS OR FUNK
ROBERTS, HIS EMPLOYEES, FOR INJURY, LOSS, DEATH, COSTS OR OTHER
DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE
INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN
THIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE,
INDEMNIFY AND HOLD FUNK ROBERTS FITNESS AND MARC FUNK
ROBERTS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS
PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
FITNESS
Cross Circuit
Training Workouts
INTRODUCTION

Ready to kick your workout into high gear?
Whether you’re new to fitness, have been doing Crossfit or a related workout for
the last year or two, or would consider yourself a seasoned veteran, these workouts
are sure to put you to the challenge.
Circuit training is a very popular and effective form of workout that just about
anyone can use to burn fat, build strength, and have fun all at the same time.
These workouts have been designed using some of the common concepts utilized
in Crossfit style training to give you superior conditioning results while helping you
up your daily calorie burn.
Try one or two on for size and see what you’re made of!
About The Circuit Training Protocols
Circuit training, for those who are not familiar with it, utilizes a fast paced workout
style where you move from one exercise to the next with very little rest in between.
Rather than doing a set, resting, and then doing another set as conventional
workouts may have you doing, with circuit training, it’s one after another until the
© 2016. Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 01

FITNESS
Cross Circuit
Training Workouts
entire circuit is completed.
Then, once you hit that final point, you’ll rest up and continue on again. Unlike
conventional circuit training that has you counting how many reps you perform in
any given exercise, you’ll instead be doing these ‘for time’. Basically, you’ll have an
allotted time frame for your working sets and then an allotted time frame for your
rest periods. Hit as many reps as possible (using good form) in the working time
frame and then rest up before you move to the next exercise.
How you design the specifics of your circuit training routine will dictate the nature
of the results that you see. Let’s look at how these circuits are created.
Max Power Day
Your max power days are just as the name suggests, designed to help you develop
maximum levels of power. You’ll be hitting a shorter total working time here,
allowing you to lift a heavier weight load.
To achieve maximum power, you need to keep adding weight. This routine allows
you to focus on that.

FITNESS
Cross Circuit
Training Workouts
You’ll be doing 15 seconds on per exercise with a 45 second rest period between
exercises. The workout will contain just 4-6 exercises total, but these will be your
big ‘power moves’, which utilize multiple muscle fibers all at once.
The primary thing you want to focus on with these is keeping the movements as
explosive as possible. You’ll typically fit in anywhere from 2-4 reps for each working
set.
Max Strength Day
Next on the list you have your maximum strength day. Now just like your max
power workout, these too will be done for a short working time frame, however
you’ll have a few extra seconds for the ‘on’ phase and a few less seconds for the
rest phase.
This allows you to hit a slightly higher rep range per set – aiming for around 4-5 reps.
On this protocol, you’ll be working for 20 seconds, resting for 40. Once again, you’ll
do 4-6 exercises, focusing on the ‘big movers’ that utilize multiple muscle groups.
Muscle Gain
Looking to pack on lean muscle mass? If so, muscle

gain is the protocol you’ll want to be following. This
protocol uses an even time for rest and working
sets, keeping you at the 30/30 second mark.
This should allow you to hit the prime range for

muscle building of 6-8 reps or so. You’ll add a few
more exercises to the mix for this circuit, doing
6-8 total. This allows you to add a few isolation-
focused exercises that help bring on that great
muscle size.

FITNESS
Cross Circuit
Training Workouts
Strength/Power Endurance
If you’re someone who is focused on kicking muscle fatigue to the curb and need
to be able to sustain intense exercise for a longer period of time (such as for your
normal Crossfit training sessions or a sport for instance), the strength/power
endurance workout will be your go-to.
This workout has you taking 40 seconds for each working set, resting just 20
seconds between exercises. It’ll whip you into cardiovascular shape in no time. You
should be able to hit the 12-15 rep mark in this time frame, yielding to excellent
muscular endurance gains.
A few more exercises will be added to this protocol, bringing you up to 8-10 per circuit.
Fat Loss/Cardio
Finally, the last protocol that you’ll want to consider is the fat loss and cardio
protocol. This protocol keeps your working time much longer than your rest time,
ensuring that you get an excellent metabolic boost to carry you through the day.
You’ll be working for 60 seconds on and resting for 15 seconds between exercises,

FITNESS
Cross Circuit
Training Workouts
which should allow you to hit around 20-25 reps per exercise.
You’ll be adding 10 exercises to the circuit here, ensuring you get a nice mix of full
body compound exercises and a few isolation moves thrown in to help you catch
your breath and bring out maximum muscle definition.
There you have an overview of what each of these circuit protocols is all about and
how they are going to benefit you. Regardless of the workout protocol you choose
to follow, you can rest assured you’ll be challenged in a way that your previous
workouts never have done so in the past.
Let’s show you the protocols.
THE CCT PROTOCOLS
CCT PROTOCOL TIMED INTERNALS # OF EXERCISES
Max Power Day 15 - 45 protocol 4 - 6 exercises
Max Strength Day 20 - 40 protocol 4 - 6 exercises
Muscle Gain 30 - 30 6 - 8 exercises
Strength/Power Endurance 40 - 20 8 - 10 exercises
Fat Loss/Cardio 60 - 15 10 exercises

FITNESS
Cross Circuit
Training Workouts
TIPS BEFORE YOU START

THE CCT WORKOUTS
I’m excited for you to start using these workouts. You can use this as full workouts
or as part of a bigger session.
On both cases I mentioned above, please read through these tips to ensure your
sessions are efficient and effective
1. Warm up with a calisthenics warm up and dynamic stretch

before every 300 workout session
Warm Up
https://www.youtube.com/watch?v=g04Nz18FqkA
Joint Mobility Dynamic Stretch

https://www.youtube.com/watch?v=xbOxmQRi7fM
2. Ensure that you Stretch after your workout session
Post Workout Stretch

https://www.youtube.com/watch?v=2wMSSupoCI8
3. Use a Foam Roller to help loosen the fascia

prior to or after your workouts
Foam Rolling Demo

https://www.youtube.com/watch?v=za2t238RtCY
4. Do NOT attempt any exercises that you aren’t sure

how to do. You can find most of these exercises on the web, if you
are not sure of the movement.

FITNESS
Cross Circuit
Training Workouts
5. Drink a ton of water before, during and after your

workout session. Stay away from sports drinks until after you’ve
finished you workout.
6. You must have some level of fitness before attempting

these Giant Tabata Circuits.
7. Always use good form and technique with each exercise.

If you get fatigued take a quick breather so you can get back to good form.
Do not sacrifice time for technique. Do it right to get the best results.
8. If you want to start this or any other program but think you have an
injury, get medical attention FIRST and have a professional therapist
rehabilitate your injury before starting any exercise program.
9. If it hurts, STOP! Don’t be afraid to use alternative exercises.

I don’t believe in the “no pain, no gain” mentality…that said
10. Clean nutrition and good eating habits is the key to increasing your
energy, building muscle, burning fat, improving strength, decreasing
inflammation and chances of injury.
Download these Done For You or Do It Yourself Nutrition Plans

for Spartan Warriors => http://funkstsmealplans.com/spartannutrition/

FITNESS
Cross Circuit
Training Workouts
TIMED SETS AND REST BREAKS:

http://interneka.com/affiliate/AIDLink.php?BID=11469&AID=33810
I highly recommend the use of a Gym Boss Timer for doing timed sets. It’s a totally
awesome gadget, easy to use and it’s relatively inexpensive. You can order online
here at GYMBOSS TIMER
Or you can use your iPhone with set timer intervals. Whatever you choose, the
bottom line is you need to time your intervals AND rest breaks.
It’s Time to GET IT DONE!!!

FITNESS
Cross Circuit
Training Workouts
HOW TO USE CCT WORKOUTS
Below you will find a sample weekly schedule of how you can use these workouts.
In the workout section you will find different options for each CCT workout
protocol that you can choose from. Some are bodyweight only and others are
equipment based.
My advice is that you use one workout on each day for 3 weeks and them switch
to another one for the next 3 weeks. After 6 weeks, take a break and assess your
results, body transformation, fitness and set goals for the next 6 weeks.
Always make sure that you challenge yourself with the weight. If the exercises and
intervals are getting easy, then add a bit of weight or if it’s bodyweight then move
faster with each exercise.
CCT Workout Schedule

Day 1 - Max Power Day 15- 45 protocol
Day 2 - Max Strength Day - 20 - 40 protocol
Day 3 - Muscle Gain 30-30 protocol
Day 4 - Strength/Power Endurance 40-20
Day 5 - Fat Loss/Cardio - 60-15

FITNESS
Cross Circuit
Training Workouts
THE CCT WORKOUTS:

MAX POWER DAY
Perform each exercise for 15 seconds of work followed by 45 seconds of rest.
Rest for 1 minute and repeat for 5 Rounds = Total Workout Time = 30 minutes
Bodyweight Workouts:
# EXERCISE VOLUME 1 2 3 4 5
1 Jumping Lunges 15s, 45s rest
2 High Knee Sprints 15s, 45s rest
3 Full Body Explosive Jumps 15s, 45s rest
4 Plyo Push ups 15s, 45s rest
5 Rotating Burpees 15s, 45s rest
1 Jumping Squats 15s, 45s rest
2 Skater Jumps 15s, 45s rest
3 Tuck Jumps 15s, 45s rest
4 Side to Side Plyo Push Ups 15s, 45s rest
5 Single Leg Burpees 15s, 45s rest

FITNESS
Cross Circuit
Training Workouts
Equipment Based Workouts:
1 Box Jumps 15s, 45s rest
2 DB/KB Snatch 15s, 45s rest
3 Heavy KB Swings 15s, 45s rest
4 BB Plyo Press 15s, 45s rest
5 DB Burpees 15s, 45s rest
1 Dumbbell/BB Jump Squats 15s, 45s rest
2 BB Cleans 15s, 45s rest
3 Heavy DB Swings 15s, 45s rest
4 Plyo Push ups 15s, 45s rest
5 Burpees 15s, 45s rest

FITNESS
Cross Circuit
Training Workouts
MAX STRENGTH DAY

Bodyweight workouts:
1 Bodyweight Squat 20s, 40s rest
2 Slow Push Ups 20s, 40s rest
3 Pull Ups 20s, 40s rest
4 Dips 20s, 40s rest
5 One Arm Alt Plank 20s, 40s rest
1 Bodyweight Alt Lunges 20s, 40s rest
2 Push Ups 20s, 40s rest
3 Chin Ups 20s, 40s rest
4 Close Grip Push Ups 20s, 40s rest
5 Alternating One Leg Plank 20s, 40s rest

FITNESS
Cross Circuit
Training Workouts
1 Barbell Squat 20s, 40s rest
2 Standing BB Press 20s, 40s rest
3 BB Bench Press 20s, 40s rest
4 BB Bent Over Row 20s, 40s rest
5 One Arm Alt Plank 20s, 40s rest
1 Deadlifts 20s, 40s rest
2 Push Press 20s, 40s rest
3 DB Chest Press 20s, 40s rest
4 DB Bent Over Rows 20s, 40s rest
5 Alternating One Leg Plank 20s, 40s rest
1 Barbell Lunge 20s, 40s rest
2 Alt DB Shoulder Press 20s, 40s rest
3 Alt DB Press 20s, 40s rest
4 Pull Ups 20s, 40s rest
5 Side to Side Rotational Planks 20s, 40s rest

FITNESS
Cross Circuit
Training Workouts
MUSCLE GAIN DAY

Perform each exercise for 30 seconds of work followed by 30 seconds of rest. Rest
for 1 minute and repeat for 5 Rounds = Total Workout Time = 35 minutes
1 X-Push Ups 30s, 30s rest
2 Reverse to Forward Lunges 30s, 30s rest
3 Biceps Iso Pumps 30s, 30s rest
4 Bench Dips 30s, 30s rest
5 Inverted Rows 30s, 30s rest
6 Pike Push Ups 30s, 30s rest
1 Decline Push Ups 30s, 30s rest
2 Squat to Calf Raise 30s, 30s rest
3 Slow Chin Ups 30s, 30s rest
BW Slow Triceps Iso

4 30s, 30s rest
Kick Backs
5 Diamond Push Ups 30s, 30s rest
6 Wall push up hold 30s, 30s rest

FITNESS
Cross Circuit
Training Workouts
1 Incline DB Bench Press 30s, 30s rest
KB/DB Thread Forward

2 30s, 30s rest
Lunges
3 DB Bicep Curls 30s, 30s rest
4 Lat Pull Downs 30s, 30s rest
5 Triceps Pressdowns 30s, 30s rest
6 Side Lateral Raises 30s, 30s rest
1 Close Grip Bench Press 30s, 30s rest
2 Barbell Squat and Calf Raises 30s, 30s rest
3 Barbell Curls 30s, 30s rest
4 Face Pulls 30s, 30s rest
5 Romanian Deadlifts 30s, 30s rest
6 Front DB Raises 30s, 30s rest

FITNESS
Cross Circuit
Training Workouts
STRENGTH/POWER
ENDURANCE 40-20
Bodyweight workouts:
# EXERCISE VOLUME 1 2 3
1 Full Body Extensions 40s, 20s rest
2 Prisoner Squat 40s, 20s rest
3 Speed Push ups 40s, 20s rest
4 Bent Over Shoulder Raises 40s, 20s rest
5 Bicycle Crunches 40s, 20s rest
6 Pike Push Ups 40s, 20s rest
7 Reverse Lunge 40s, 20s rest
1 Full Body Jumps w/ Arms in The Air 40s, 20s rest
2 Close Leg Squats 40s, 20s rest
3 Side to Side Push Ups 40s, 20s rest
4 Inverted Rows 40s, 20s rest
5 Leg Raises 40s, 20s rest

FITNESS
Cross Circuit
Training Workouts
6 High decline Push Ups 40s, 20s rest
7 Prisoner Lunges 40s, 20s rest
8 Burpees 40s, 20s rest
1 KB Swings 40s, 20s rest
2 Goblet squats 40s, 20s rest
3 Speed Alternate DB Press 40s, 20s rest
4 Bent Over DB Shoulder Flyes 40s, 20s rest
5 Swiss Ball Weighted Crunches 40s, 20s rest
6 Landmine Alt Double press 40s, 20s rest
7 Reverse DB Lunge 40s, 20s rest
1 DB Alt Snatches 40s, 20s rest
2 2 DB Squats 40s, 20s rest
3 Side to Side Push Ups 40s, 20s rest
4 Wide Grip Bent Over Rows 40s, 20s rest
5 Plate Rotations 40s, 20s rest

FITNESS
Cross Circuit
Training Workouts
Alternating One Arm Shoulder to

6 40s, 20s rest
Shoulder Press
7 Wrestlers DB Lunge 40s, 20s rest
8 Burpees/ Battle Ropes waves 40s, 20s rest
FAT LOSS/CARDIO DAY

Perform each exercise for 60 seconds of work followed by 15 seconds of rest. Rest
for 2 minute and repeat for 3 Rounds = Total Workout Time = 40 minutes
1 Knee Slap Burpees 60s, 15s rest
2 Knee Grabs 60s, 15s rest
3 Forward and Reverse Lunge 60s, 15s rest
4 Side Arm Raise Push Ups 60s, 15s rest
5 High Knees 60s, 15s rest
6 Bent Over Speed Rows 60s, 15s rest
7 Side to Side Mountain Climbers 60s, 15s rest
8 Plyo Sumo Squats 60s, 15s rest
9 Wide and Close Leg Planks 60s, 15s rest
10 Kick Ups 60s, 15s rest

FITNESS
Cross Circuit
Training Workouts
1 Quad Thrust Burpees 60s, 15s rest
2 Scissors 60s, 15s rest
3 Forward and Reverse Lunge 60s, 15s rest
4 Front Arm Raise Push Ups 60s, 15s rest
5 Wide leg runs 60s, 15s rest
6 Upper Body Supermans 60s, 15s rest
7 Cross Body Mountain Climbers 60s, 15s rest
8 Jump Squats 60s, 15s rest
9 Side to Side Planks 60s, 15s rest
10 Sprawls with Jump 60s, 15s rest
1 Bunny Hop Burpees 60s, 15s rest
2 DB Clean And Press 60s, 15s rest
3 Plank Builds 60s, 15s rest
4 Goblet Lunge 60s, 15s rest
5 Floor DB Chest Press 60s, 15s rest
7 Jump Squats 60s, 15s rest

FITNESS
Cross Circuit
Training Workouts
8 Resistance Band Rows 60s, 15s rest
9 Abs In and Out 60s, 15s rest
10 Skater Hops 60s, 15s rest
1 Jumping Side To Side Burpee 60s, 15s rest
2 KB Swings 60s, 15s rest
3 Side To Side Plyo Push Ups 60s, 15s rest
Alternating DB Meet The Queens -

4 60s, 15s rest
Drop Back Side Lunges
5 Kick Thrus 60s, 15s rest
Stationary High Knee Sprint And

6 60s, 15s rest
DB Overhead Press
7 Bodyweight Squats 60s, 15s rest
8 DB Renegade Rows 60s, 15s rest
9 Leg Raises 60s, 15s rest
10 Side to Side Jumps 60s, 15s rest

FITNESS
Cross Circuit
Training Workouts
MEET FUNK ROBERTS

AS SEEN ON:
Funk Roberts, President and Owner of Funk Roberts Fitness,

is a former Professional Beach Volleyball player turned Fitness
trainer. Funk is an online fat loss expert that helps thousands
of people worldwide burn unwanted fat while building lean
muscle through his website, videos, articles, media and fitness
products.
Funk is a Certified Metabolic Training Expert, Kettlebell

Specialist, Mixed Martial Arts Conditioning Coach, Celebrity
Fat Loss Expert and Personal Trainer. He was just named one
of America’s Premiere Experts and will be seen on ABC, NBC,
CBS and Fox TV Affiliates in the summer of 2013.
Funk has been a featured trainer in a few fitness training

DVD’s and has produced his own online products such as,
Elite Strength and Conditioning for Combat Athletes, Funk’s 6
Week Jump Training Program and the newly launched Spartan
Training System 10 Week Fat Loss Program.
Funk is passionate about helping people transform their

body and educate them on how to lead a healthy lifestyle. His
mission is to help 500,000 people by 2014 change their life’s
using fitness, nutrition and motivation.
His over 30 years of training, expertise, research and experience has made the difference in helping others
change their lives for the better.
Funk has a following of over 40,000 subscribers to his websites, along with 36,000 YouTube subscribers and
over 40,000 fans on Facebook and communicates with them on a daily to weekly basis.
He continues to learn and improve his skills so that he can supply the best information and contribute to
the fitness community and help people make a difference in their lives.
At a young 45 years old, Funk is married and has 2 older children. His passion is training men, women,
teens and athletes, helping people transform their lives, travelling and spending time with his wife and
family.

HOW TO REACH FUNK ROBERTS
SOCIAL MEDIA
Funk Roberts Fitness Blog : http://www.funkrobertsfitness.com
MMA Strength & Conditioning Workouts : http://www.funkmma.com
YouTube : http://www.youtube.com/user/marcroops?feature=mhee
Facebook : https://www.facebook.com/funkrobertsfitness
Twitter : @FunkMMA
OTHER PROGRAMS
Funk Roberts Spartan Training System 10 Week Program: http://www.10weekfatloss.com
Funk Flex Elite Strength and Conditioning for Combat Athletes: http://www.funkflexmmaworkouts.com
50 Shades of Burpees: http://www.fiftyshadesofburpees.com
Kettlebell For Fighters 6 Week Program: http://kettlebellforfighters.com

Gauntlet Workouts: http://spartaworkouts.com/GauntletWorkouts.html
Funk Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.com
Funk 6-Week Jump Training Program: http://www.funkjumptraining.com
Beastmode Bodyweight 4-Week Program: http://spartaworkouts.com/bodyweightforfighters.html

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The World’s Greatest

If you experience any lightheadedness, dizziness, or shortness of breath while

Please discuss all nutritional changes with your physician or a registered

I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED

Ready to kick your workout into high gear?

About The Circuit Training Protocols

© 2016. Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 01

entire circuit is completed.

Max Power Day

© 2016. Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 02

Max Strength Day

Looking to pack on lean muscle mass? If so, muscle

This should allow you to hit the prime range for

© 2016. Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 03

© 2016. Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 04

Let’s show you the protocols.

THE CCT PROTOCOLS

CCT PROTOCOL TIMED INTERNALS # OF EXERCISES

Max Power Day 15 - 45 protocol 4 - 6 exercises

Max Strength Day 20 - 40 protocol 4 - 6 exercises

Muscle Gain 30 - 30 6 - 8 exercises

Strength/Power Endurance 40 - 20 8 - 10 exercises

Fat Loss/Cardio 60 - 15 10 exercises

© 2016. Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 05

TIPS BEFORE YOU START

1. Warm up with a calisthenics warm up and dynamic stretch

Joint Mobility Dynamic Stretch

2. Ensure that you Stretch after your workout session

Post Workout Stretch

3. Use a Foam Roller to help loosen the fascia

Foam Rolling Demo

4. Do NOT attempt any exercises that you aren’t sure

© 2016. Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 06

5. Drink a ton of water before, during and after your

6. You must have some level of fitness before attempting

7. Always use good form and technique with each exercise.

9. If it hurts, STOP! Don’t be afraid to use alternative exercises.

Download these Done For You or Do It Yourself Nutrition Plans

© 2016. Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 07

TIMED SETS AND REST BREAKS:

It’s Time to GET IT DONE!!!

© 2016. Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 08

HOW TO USE CCT WORKOUTS

CCT Workout Schedule

© 2016. Funk Roberts Fitness Cross Circuit Training Workouts // www.funkrobertsfitness.com 09

THE CCT WORKOUTS:

1 Jumping Lunges 15s, 45s rest

2 High Knee Sprints 15s, 45s rest

3 Full Body Explosive Jumps 15s, 45s rest

4 Plyo Push ups 15s, 45s rest

5 Rotating Burpees 15s, 45s rest

1 Jumping Squats 15s, 45s rest

2 Skater Jumps 15s, 45s rest

3 Tuck Jumps 15s, 45s rest

4 Side to Side Plyo Push Ups 15s, 45s rest

5 Single Leg Burpees 15s, 45s rest