Sport
Fitness Racing
Machines, sled, lunges and wall balls. Trained in the order the race throws them at you.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Fitness Racing movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 265 movements in these sessions
- 90 to 90 Stretch
- Abdominal Stretch
- Above Head Chest Stretch
- Agility Ladder Advanced Single-Leg
- Agility Ladder Advancing Laterally Switching Base
- Agility Ladder in in Out Out
- Agility Ladder in in Out Out Moving Laterally
- Agility Ladder in in Out Out with Knee Lift
- Agility Ladder Lateral Movement in in Out
- Agility Ladder Skipping 2 Touches
- Air Punches March
- Air Swing Running
- Air Swing Side to Side Swing
- Air Swing Walking
- All Fours Quad Stretch
- Alternate Punching
- Alternating Decline Press Up Renegade Rows
- Alternating Lunge with Rotation
- Archer Step Back
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Armless Prayer Stretch
- Arms Behind Back Chest Stretch
- Assault Airbike Fast Speed
- Assault Airbike Sprint Speed
- Back Forward Leg Swings
- Back Pec Stretch
- Back Slaps Wrap Around Stretch
- Back Stretch Standing with Bench
- Backward Abdominal Stretch
- Band Close Grip Row
- Band Cross Body One Arm Chest Press
- Band Decline Sit Up
- Band Kneeling Single Arm High Row
- Band Push-Up
- Band Romanian Deadlift
- Band Rotating Hammer Grip Incline Bench Row
- Band Seated Neutral Grip Shoulders Press
- Band Seated Shoulder Press
- Band Single Arm Overhead Press
- Band Single Leg Split Squat
- Band Spanish Split Squat
- Banded Reverse Lunge
- Banded Squats
- Barbell Box Squat
- Barbell Calf Jump
- Barbell Curtsey Lunge
- Barbell Curtsy Lunge
- Barbell Curtsy Lunges
- Barbell Lateral Lunge
- Barbell Meadows Row
- barbell overhead alternating lunges
- Barbell Seated Twist on Exercise Ball
- Barbell Side Step Up
- Barbell Single Leg Deadlift
- Barbell Step Up Balance on Box
- Basketball Shot Jump
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bent Over Row Resistance Band
- Bicycling - Stationary
- Bodyweight Box Jumps
- Bodyweight Flyes
- Bodyweight Standing Back Stretch
- Bouncing Circle Draw
- Bouncing Inner Thigh Tap
- Box Jumps
- Boxing Left Hook
- Boxing Left Uppercut
- Boxing Right Cross
- Boxing Right Hook
- Boxing Right Uppercut
- Bridge (Beginner)
- Bridge (Intermediate)
- Cat Pose
- Catch and Overhead Throw
- Ceiling Look Stretch
- Chair Back Lunge Left Resistance Band
- Chair Back Lunge Right Resistance Band
- Chair Leg Extended Stretch
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Child Pose Arms Extended Left Right
- Child Pose Arms on Side
- Childs Pose (Beginner)
- Circle Elbow Arm
- Climber a Padded Stool Supported
- Close Grip Barbell Bench Press
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Core Stretch
- Corner Wall Chest Stretch
- Crescent Moon Pose
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Criss Cross Bow Tie Pose
- Cross Body Crunches
- Crunch with Medicine Ball
- Curtsy Lunges Resistance Band
- Decline Kneeling Push Up
- Decline Kneeling Push Up on Box
- Decline Press Up Renegade Rows
- Decline Push Up Against Wall
- Diagonal Opens
- Diagonal Punch
- Double Pigeon Pose
- Dumbbell Crunch Hold with Legs Off
- Dumbbell Curtsy Lunge
- Dumbbell Frog Jumps
- Dumbbell Front Rack Lunge
- Dumbbell Goblet Curtsy Lunge
- Dumbbell Goblet Forward Lunge
- Dumbbell Goblet Reverse Lunge
- Dumbbell Lunge to Overhead Press
- Dumbbell Single Leg Squat with Support (Pistol)
- Dumbbell Single Leg Step-Up
- Dumbbell Step Ups
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Easy Pose
- Elliptical (Cross Trainer)
- Elliptical Trainer
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Fast Feet
- Finger Stretch
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Good Morning Resistance Band
- Hamstring Lying Curl Up Stretch
- Heavy Bag Sled Drag
- High Resistance Band Kneeling Crunch
- Hip and Quad Stretch
- Hold the World Med Ball Chest Press
- Incline Press Ups
- Iron Cross Stretch
- Jogging
- Jogging Incline
- Kettlebell Gorilla Row
- Kettlebell Kneeling One Arm Shoulder Press
- Kettlebell Single Leg Romanian Deadlifts
- Kettlebell Situp Press
- Kettlebell Sled Drag
- Knee Circles
- Kneeling Hip Flexor Stretch
- Landmine T Bar Rows
- Lat Stretch
- Lateral Sled Drag
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Legs Hand Reach Spine Stretch
- Low Box Lateral Runner
- Low Box Quick Feet
- Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core)
- Low Sled Push
- Lying (Prone) Abdominal Stretch
- Lying Bench Internal Rotation Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring Stretch
- Lying Knee Roll-Over Stretch
- Lying on Side Arm Circle Warm Up
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Med Ball Front Squat Raise
- Med Ball Jumping Jacks
- Medicine Ball Jumps
- Medicine Ball Slam
- Medicine Ball Throw
- Narrow Grip Barbell Bench Press
- Neutral Grip Dumbbell Chest Press
- On Your Side Quad Stretch
- One Arm Cow Face Pose - Easy
- Over Head Weight Sit Up
- Overhead Lat Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Pigeon Pose
- Plate Deficit Lunge
- Plate Pinch
- Plate Single Leg Deadlift
- Plate Single Leg Pinch Grip Deadlift
- Plate Thruster
- PNF Glute Stretch
- Pretzel Stretch
- Prone Bench Row Barbell Pronate Grip
- Prone Hip Circles
- Pull Sled or Dog Sled Push
- Puppy Pose
- Push Ups Bodyweight
- Pyramid Pose - Parsvottanasana
- Reaching Lat Stretch
- Rebounder in & Out Jacks
- Rebounder Knee Pushes
- Reclining Pigeon Pose
- Reverse Dumbbell Lunges Off A Step
- Reverse Lunge Left Resistance Band
- Revolved Side Angle Pose with Prayer Hands
- Revolved Side Angle Pose with Prayer Hands Beginner
- Ring Dips
- Rising Stomach Stretch
- Rowing - Stationary
- Runners Lunge
- Running - Treadmill
- Sandbag - Cleans
- Scapular Retraction
- Seated Barbell Twists
- Seated Figure Four with Twist Glute Stretch
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Toe Touch Hamstrings Stretch
- Shoulder Circles
- Side Lying Floor Stretch
- Side to Side Punch
- Single Arm Incline Dumbbell Chest Press
- Single Kettlebell Sled Push
- Single Leg Kettlebell Deadlifts
- Sitting Single Legged Hamstring Stretch
- Ski Ergometer Cross Country Ski Alternating Arm Pull
- Ski Ergometer Cross Country Ski Alternating Arm Pulls
- Ski Ergometer Cross Country Ski Flyes
- Ski Ergometer Cross Country Ski Jump Squat Pull
- Ski Ergometer Cross Country Ski Kneeling Reverse Fly Pull
- Ski Ergometer Cross Country Ski Pullover Pull
- Ski Ergometer Cross Country Ski Reverse Fly Pull
- Ski Ergometer Cross Country Ski Reverse Lunge Pull
- Ski Ergometer Cross Country Ski Squat Pull Half Circles
- Ski Ergometer Cross Country Ski Squat Wide Lat Pull
- SkiErg
- Skipping
- Sled Push
- Spin Bike
- Stability Ball Abdominal Twist
- Stairmaster
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Side Slope Stretch
- Standing Tricep Stretch
- Standing Wide Knee Adductor Stretch
- Star Jumps
- Step Up on Chair Bodyweight
- Suspension Trainer with Grips Bent Knee Inverted Row
- Suspension Trainer with Grips Hanging Knees to Elbows
- Suspension Trainer with Grips High Row
- Suspension Trainer with Grips Wide Grip Inverted Row on Floor
- Tennis Forehand Ground Stroke
- The Wall Ball
- Toe Touches
- Tyre - Incline Press Ups
- Unilateral Box Jump
- Unilateral Jumps
- Weighted Dips
- Wind Bike
Fitness Racing workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Fitness Racing24 sessions · 144 main slots View group
- Quadriceps: 44 main slots
- Full Body: 43 main slots
- Chest: 21 main slots
- Lats: 13 main slots
- Glutes: 6 main slots
- Obliques: 3 main slots
- Middle Back: 3 main slots
- Abdominals: 3 main slots
- Hamstrings: 3 main slots
- Abductors: 3 main slots
- Adductors: 1 main slots
- Forearms: 1 main slots
WORKOUT ANIMATIONAgility Ladder Advanced Single-Leg
- Agility Ladder Advanced Single-Leg
- Agility Ladder Advancing Laterally Switching Base
- Agility Ladder Skipping 2 Touches
- Air Punches March
- Assault Airbike Fast Speed
24 workouts
- Fitness Racing — Week 1 Day 1 (Advanced)
- Fitness Racing — Week 1 Day 1 (Beginner)
- Fitness Racing — Week 1 Day 1 (Intermediate)
- Fitness Racing — Week 1 Day 2 (Advanced)
- Fitness Racing — Week 1 Day 2 (Beginner)
- Fitness Racing — Week 1 Day 2 (Intermediate)
- Fitness Racing — Week 2 Day 1 (Advanced)
- Fitness Racing — Week 2 Day 1 (Beginner)
- Fitness Racing — Week 2 Day 1 (Intermediate)
- Fitness Racing — Week 2 Day 2 (Advanced)
- Fitness Racing — Week 2 Day 2 (Beginner)
- Fitness Racing — Week 2 Day 2 (Intermediate)
- Fitness Racing — Week 3 Day 1 (Advanced)
- Fitness Racing — Week 3 Day 1 (Beginner)
- Fitness Racing — Week 3 Day 1 (Intermediate)
- Fitness Racing — Week 3 Day 2 (Advanced)
- Fitness Racing — Week 3 Day 2 (Beginner)
- Fitness Racing — Week 3 Day 2 (Intermediate)
- Fitness Racing — Week 4 Day 1 (Advanced)
- Fitness Racing — Week 4 Day 1 (Beginner)
- Fitness Racing — Week 4 Day 1 (Intermediate)
- Fitness Racing — Week 4 Day 2 (Advanced)
- Fitness Racing — Week 4 Day 2 (Beginner)
- Fitness Racing — Week 4 Day 2 (Intermediate)
02 Metcon12 sessions · 72 main slots View group
- Quadriceps: 16 main slots
- Hamstrings: 12 main slots
- Abdominals: 11 main slots
- Middle Back: 8 main slots
- Full Body: 7 main slots
- Triceps: 5 main slots
- Lats: 4 main slots
- Shoulders: 4 main slots
- Chest: 3 main slots
- Obliques: 1 main slots
- Calves: 1 main slots
WORKOUT ANIMATIONAgility Ladder in in Out Out
- Agility Ladder in in Out Out
- Agility Ladder in in Out Out Moving Laterally
- Agility Ladder in in Out Out with Knee Lift
- Agility Ladder Lateral Movement in in Out
- Air Swing Running
12 workouts
- Fitness Racing — MetCon, Week 1 Day 3 (Advanced)
- Fitness Racing — MetCon, Week 1 Day 3 (Beginner)
- Fitness Racing — MetCon, Week 1 Day 3 (Intermediate)
- Fitness Racing — MetCon, Week 2 Day 3 (Advanced)
- Fitness Racing — MetCon, Week 2 Day 3 (Beginner)
- Fitness Racing — MetCon, Week 2 Day 3 (Intermediate)
- Fitness Racing — MetCon, Week 3 Day 3 (Advanced)
- Fitness Racing — MetCon, Week 3 Day 3 (Beginner)
- Fitness Racing — MetCon, Week 3 Day 3 (Intermediate)
- Fitness Racing — MetCon, Week 4 Day 3 (Advanced)
- Fitness Racing — MetCon, Week 4 Day 3 (Beginner)
- Fitness Racing — MetCon, Week 4 Day 3 (Intermediate)
What is in the block
Every session in Fitness Racing, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 29 sets
- Week 1 · Day 26 exercises · 29 sets
- Week 1 · Day 36 exercises · 25 sets
- Week 2 · Day 16 exercises · 28 sets
- Week 2 · Day 26 exercises · 29 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 3 · Day 16 exercises · 29 sets
- Week 3 · Day 26 exercises · 29 sets
- Week 3 · Day 36 exercises · 25 sets
- Week 4 · Day 16 exercises · 29 sets
- Week 4 · Day 26 exercises · 29 sets
- Week 4 · Day 36 exercises · 25 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 29 sets
- Week 1 · Day 26 exercises · 29 sets
- Week 1 · Day 36 exercises · 24 sets
- Week 2 · Day 16 exercises · 28 sets
- Week 2 · Day 26 exercises · 29 sets
- Week 2 · Day 36 exercises · 24 sets
- Week 3 · Day 16 exercises · 29 sets
- Week 3 · Day 26 exercises · 29 sets
- Week 3 · Day 36 exercises · 24 sets
- Week 4 · Day 16 exercises · 29 sets
- Week 4 · Day 26 exercises · 29 sets
- Week 4 · Day 36 exercises · 24 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 29 sets
- Week 1 · Day 26 exercises · 29 sets
- Week 1 · Day 36 exercises · 26 sets
- Week 2 · Day 16 exercises · 29 sets
- Week 2 · Day 26 exercises · 29 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 3 · Day 16 exercises · 29 sets
- Week 3 · Day 26 exercises · 29 sets
- Week 3 · Day 36 exercises · 25 sets
- Week 4 · Day 16 exercises · 29 sets
- Week 4 · Day 26 exercises · 29 sets
- Week 4 · Day 36 exercises · 26 sets
What this block is
Fitness Racing runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Fat Loss nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Sport tier
Trained for the thing you play at the weekend.
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Want fitness racing built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Sport tier · the whole library.