Intro to Fitness Part 2

  • 8 September 2020
  • 0 replies




An introduction to the wide world of resistance and capacity training! We are expounding upon our mastery of human movement by adding weighted instruments and intensity. Students will learn various compound movements and loaded versions of our fundamental movement patterns. We will add elements of competition and intensity, growing our mental and physical work capacity as well.


Download the Full Program Guide Here for a syllabus & additional assessment materials!



  • 16 Total Lessons | 4 Sections of 4 Lessons
  • 30-45 Minutes Per Lesson
  • Concludes with Baseline Fitness Assessments

Lesson Format

Each lesson begins with a guided warm up, followed by movement education and technique work. Then, a workout is prescribed and explained in detail that reinforces the major education points of the day, while introducing elements of capacity and intensity.



Grades 7 – 12 — Students and athletes who have a basic understanding of movement and are looking to move on into the world of fitness and performance training.



Intro to Fitness Part 1

OR a basic understanding of human movement mechanics. For example, students should know the points of performance within an air squat before attempting a loaded squat.



Must Have:

  • PVC Pipe
  • Medicine Ball
  • Open Floor
  • Jump Rope
  • "Run" option


Nice to Have:

  • Pull-up Bar/TRX/Rings
  • Foam Roller/Lax Ball
  • Box/Bench (for scaling push-ups)
  • Bands



If progressing from FIT101, this will provide a second data point for progress evaluations.

Includes a re-assessment of:

  • 1 Mile Run (Aerobic capacity)

  • Push/Pull/Squat (Strength Capacity)

  • Squat Therapy (Mobility)

  • 2 Min Burpee Test (Anaerobic Capacity)

  • Plank Hold (Stability)

  • PLT4M MetCon (Overall Fitness)

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