Fortitude Competitor  Fortitude  South Coast

Forged By Fortitude


About the programme

Welcome to our community. In addition to our daily workout you will be granted full access to our App and private Facebook group. You will be provided with a general and specific warm up prior to each workout. You will have access to workout notes, which outline strategy, tips and the desired stimulus of each session delivered via our overview videos. Within the programme, you have the option to select Fortitude 30 (F-30) and Fortitude 40 (F-40) workouts should your life take you outside of the gym or your time becomes limited for a period of time, or your access to equipment changes.

F-30 – offers short 30 minute workouts, including warm ups and cool downs for those of you who want to work out at home or find yourselves on the road with access to no equipment.

F-40 – for individuals who have limited equipment (Dumbbells, Kettlebells, Skipping Rope, Box, Sand Bag) and who are on a tight time frame, can perform the basic movement patterns normally seen within a typical CrossFit or Strength & Conditioning programme. F-40 was developed for anyone that works out regularly and wants to get it done within 40 minutes.

Who is this for?

For individuals who want to join a community. A community that has fun and a passion for finding the balance of training and using their fitness in everyday life. A community where you can share common practices, support one another and receive support from the FSC Coaching Team.

Sample Programming
Day 1
Warm Up:

  • 3 Rounds
  • 5 Inch Worms
  • 10 Air Squats
  • 20 Alt Squat Thrusts

Workout: 4 Rounds

  • 1:00 – Air Squats
  • 1:00 – Press Ups
  • 1:00 – Sit Ups
  • 1:00 – Alt-Squat Thrusts

*Rest 1 minute between rounds
Cool Down:

  • 1:00 slow Jog
  • 0:30 Quad Stretch (EL)
  • 0:30 Hamstring Stretch (EL)
  • 0:15 Deltoid Stretch (EA)
  • 0:15 Pectoral Stretch
Sample Programming
Day 2
Warm Up:

  • 3 Rounds
  • 10 Hamstring Bridges
  • 10 Reverse Lunges (5EL)
  • 10 Pike Press Ups
  • 10 (Light) DB Snatch
  • 20 Double Unders

Workout: For Time

  • 7 Min AMRAP:
    • 12 Alt-Arm DB Snatches (30/ 20)
    • 36 Double Unders
  • *rest 3 minutes
  • 7 Min AMRAP:
    • 12 Alt-Arm DB Snatches (30/ 20)
    • 36 Double Unders