What are Your Top 3 Movements or Workouts for Elite Fitness?

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Monday’s Workout (CAP)
Squat Clean 1-1-1
———————
Five rounds for distance:
2 minute Row
3 minute Rest

… and coming Tuesday (CAP)
Three rounds with the following instructions:
Round 1: As Many Reps As Possible in 3 minutes
Rest 3 minutes
Round 2: As Many Reps As Possible in 6 minutes
Rest 5 minutes
Round 3: Complete for time

10 Burpees
20 Hang Power Cleans (96/65) 30 Jumping Lunges
40 KB Swings (24/16)
50 Box Jumps
400m RunHey Firebreathers. I’ve got a question specifically for you – so please chime in. Last Friday, we did Franklin Hill Sprints… and we had one of the lowest attended days in the past year… and I was talking to a few of our Team Athletes who said something to the effect of “running hill sprints are one of the MOST important movements/workouts for elite fitness.” I would add that they are one of the simplest (yes, you COULD do them on your own), MOST difficult, and LEAST likely to be done on your own.

I’d really like to hear your opinions, not so much for me, but for the thousands of other athletes and normal people that read this blog. If you had to pick only three movements to use for getting and staying fit for the rest of your life, what would they be? I’ll get this started by saying that for me it would be hill sprints (or sled pushing), all types of squats, and pull ups… I’d also add a fourth – long slow distance of any sort for recovery.

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