Ff30x Workout Pdf May 2026

Minute 1: 8-12 Goblet Squats (hold one dumbbell at chest)
Minute 2: 8-12 Push-ups (knee or toe)
Minute 3: 8-12 Single-arm Dumbbell Rows (each arm)
Minute 4: Rest / Active recovery (walk in place)

Repeat this 4-minute block 3 total times (12 minutes). ff30x workout pdf

The FF30X PDF includes a daily log sheet. Fill it out after every session. Minute 1: 8-12 Goblet Squats (hold one dumbbell

| Week | Workout | Weight Used | Rounds/Reps Completed | RPE | Notes | | :--- | :--- | :--- | :--- | :--- | :--- | | 1 | The Anchor | 25lb DB | 4 full rounds | 7 | Form felt solid | | 2 | The Anchor | 30lb DB | 4 + 6 thrusters | 8 | Tougher but good | | 3 | The Anchor | 30lb DB | 5 full rounds | 9 | PR achieved! | | Week | Workout | Weight Used |

Complete as many rounds as possible in 8 minutes:

A good FF30X PDF will include a calendar. Because this is systemic stress, you need 48 to 72 hours of recovery for the same muscle groups.