FUNCTIONAL
BODYBUILDING
"THE WHY"
The hybrid of CrossFit and Bodybuilding is a sweetspot in training methodology. Programmed just right to target each muscle group for growth without losing track of movement magic, the excitement of CrossFit workouts and cardio.
Increased muscle mass is related to lower body fat. In other words: looking good naked. 😎
FBB is also a great tool to build a strong base. Improving in movement is important for injury prevention in complex exercises.
Assess & Biometrics
We measure prior to starting the program, to know the starting point. We'll repeat it to evaluate progress.
"THE HOW"
Workouts
5 Workouts / week done personalized. Building functional mass. Muscle. 💪
Functional Splits with full body movemets and smaller accessory movements, like Front Squats, Pull-ups and Bicep Curls in one workout.
We'll bake in conditioning so both strength and cardio actually feels exciting.
The overall program cycles through periods of different workout themes, so that adaptation doesn't plateau.
We'll give you clear and simple guidelines. It'll help boost the results from your workouts. A. Lot.
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Including 1 session monthly with a mentor
You've got our team of coaches for feedback. We're at the gym always when you're here. And we're providing feedback and following your progress in the program app.
Nutrition
Coaching Team
Feedback and follow-up from one of our coaches and mentors both at the gym and inside the app.
Workouts & access to the gym included, but they can be done at other gyms as well.
"FOR WHOM"
You want to build muscle mass. But you want it to be functional, like not sacrificing your cardio and movement quality.
You like doing your workouts in your own pace, not coreographed in group. But you still want the social element of a friendly neighbourhood gym.
+ World class coaches always there for you.
You want to build muscle mass. But you want it to be functional, like not sacrificing your cardio and movement quality.
You like doing your workouts in your own pace, not coreographed in group. But you still want the social element of a friendly neighbourhood gym.
+ World class coaches always there for you.
But... how does one training day look like?
PULL UPS & lower body pull
WARM UP
2 - 3 min Row (easy pace)
Lat foam roll (1 min x side) into:
2 ROUNDS
10 Scapula pull-ups
10 Banded lat pull downs (@2220)
1. NEGATIVE PULL-UPS
3 sets of 8 - 10 reps
Advanced: Perform 8 - 10 body weight pull ups (wide grip)
Rest as needed.
2. WEIGHTED GOOD MORNINGS
3 sets of 12 reps.
Add weight so that 12 reps. feel tough.
Rest as needed.
3. PUMP IT UP!
12 min AMRAP
10 ring rows
10 push ups
CORE FINISHER
5 ROUNDS of: 30 sec. ON - 30 sec. OFF
Rotating planks
"GETTING STARTED"
Book a meeting with a coach. We can talk over your goals, and what your biggest challenge is right now.
If it feels like a good match, we can get started with the first workouts and assessments asap from there.
You're also welcome to call us for any questions.
"You like cardio. But you'd also like biceps."
Functional movements are great to keep the body in good shape AND growing stronger at the same time. We don't want to sacrifice one for the other.
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Is there any contract time?This is one of our most personal programs yet, so we know you'll love it. But if you don't we don't want to bind you either. You go one month at a time. We do cycle the program with a three month periodizing model, with re-testing in the end.
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What's the prerequisites?Since we adapt the workouts to training background - and with exact measurements we'll know exactly what we can do - you don't have any prerequisites. What you like matters more: if you don't like a social environment, or working with a coach, you probably won't like this. And the FBB is also not a group class, so you want a degree of personal freedom at the gym.
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When and how does the program's start?We're cycling slightly different themes over a three month period - with strength testing in conjunction with the Assessment weeks the gym has every quarter. Which cycle you start with doesn't matter super much - the variation in themes just help avoid stagnation (that the body stops adapting to the training).
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How much does it cost?How much is a team of coaches and mentors worth? The Functional Bodybuilding program here is 167,2€/month, which includes: Access to the gym (unlimited) Coach at the gym Weekly program delivered via app (chalkitpro) with workout description and videos. Follow up by coach weekly on results and questions online. Weekly guidelines for nutrition. Monthly meeting with a mentor, centering about nutrition. State-of-the-art fitness profile via our assessment system, the Level method.