Defy Functional Fitness

The Deadlift

A staple in our programming at Defy, just as it is in life…

There aren’t many days where you don’t need to pick things up off the floor - different loads and different positions.

The stronger you get in the gym, the more prepared you are for whatever you need to do out of it

Thats Better At Life!

There’s a rumour that the Deadlift got its name from Roman Solider’s picking up their fallen comrades, although many historians say this isn’t true - we wouldn’t want to get in the way of a good story!

🔥 Programming Brief | Week of July 6 🔥

Legends, here’s what we’ve got lined up this week 👇

Monday: Back squats are back in the rotation. Afterwards, we’ll tackle a kettlebell complex for a strength focused MetCon.

Tuesday: Upper body push + pull strength, then we’re heading outside with our running shoes, mixing in some toes-to-bar along the way.

Wednesday: Sn**ch day. We’ll keep building confidence under the bar before moving into overhead strength work with a variety of movements.

Thursday: Single-leg strength returns with everyone’s favourite… or maybe just mine… Bulgarian split squats 😅 Then we’ll finish with an upper body pump session.

Friday: Gymnastics to start — chest-to-bar pull-ups, handstand holds, and L-sit holds. Then a spicy interval workout with box jumps and max calories.

Saturday: Partner workout 💪
Work hard for 10 minutes, recover for 2, then do it all again. Expect plenty of sweat and good vibes.

See you in the gym, legends. Let’s get after it! 🔥💪

Shuttle Runs

Simple and effective. Done correctly they can be brutal…

You have to fully commit to the turn, plant the feet and drive the knees hard to get back up to speed before a fast deceleration.

Great for improving your power, speed but also keeping your knees and ankles robust.

This was a workout from the 2025 edition of The Defiant Games.

Are you ready for 2026?!?

Programming Brief | Week of June 29 🔥

Legends, we’ve got a fun week ahead. Here’s what’s coming 👇

Monday: We’ve got a surprise for you… Kelly is on the schedule. Time to see how you stack up. 👊

Tuesday: Cleans followed by plyometric drills as we continue building power and explosiveness.

Wednesday: Holiday workout time 🇨🇦
We’re taking on Patton. Come ready to work.

Thursday: Bench press strength, then a 10-minute AMRAP featuring devil presses and thrusters. Short, sharp, and spicy.

Friday: Deadlifts followed by pulling accessories to finish off the week’s strength work.

Saturday: Partner workout 💪
32 minutes of alternating two-minute efforts with your teammate. Work hard, recover, repeat.

See you in the gym, legends. Don’t miss it! 🔥

🔥 Programming Brief | Week of June 22 🔥

Legends, let’s dive into what we’ve got coming your way this week 👇

Monday: We’re revisiting the power sn**ch as we continue developing skill, speed, and strength on the barbell. Afterwards, we’ll hit some plyometric drills.

Tuesday: Overhead strength with Z press and dips, followed by a spicy 20-minute AMRAP featuring wall balls, box jumps, and burpees.

Wednesday: Deadlifts are on the menu, followed by pulling strength accessories to build that strong upper back.

Thursday: Toes-to-bar skill work, then we’re taking it outside for some interval running.

Friday: Front squats to build strength, followed by an interval-style finisher. The core is going to feel this one — rows, V-ups, and reverse lunges.

Saturday: You can thank Adam for this one 😈
A big machine buy-in to get things started, then alternating rounds with your partner. After a short rest, we’ll finish with a 12-minute AMRAP featuring some all-out machine sprints.

Big week ahead. Show up, put the work in, and we’ll see you in the gym 🔥💪