CFS Level 2 — Dynamic Strength & Power

What this level develops.

• Create strength and power while moving, rotating, and changing levels.
• Build muscular and cardiovascular endurance without turning power work into a repetition race.
• Improve landing control, coordination, and force transfer through the full body.
• Prepare for the longer 40–70 second rounds used at Performance level.

The month has a direction.

1. Week 1Dynamic foundation

   15 min run · 3 rounds · 35 sec work / 25 sec transition

2. Week 2Strength endurance

   18 min run · 4 rounds · 40 sec work / 20 sec transition

3. Week 3Power endurance

   20 min run · 4 rounds · 45 sec work / 15 sec transition

4. Week 4Integrated performance

   20 min run · 4 rounds · 50 sec work / 15 sec transition

Week 3 · Explosive foundation

Four rounds · 45 seconds work · 15 seconds transition · 120 seconds active recovery

1. 01Kneeling Power Rise
2. 02Dynamic Side Plate Drive
3. 03Landmine Deep Squat Explosive Drive
4. 04Explosive Plank Mobility Jump
5. 05Kettlebell Power Rise

Equipment & space.

• Open floor space and running access
• Kettlebell and weight plate
• Landmine setup or securely anchored barbell
• Low, stable box
• Soft, stable landing surface

Before you move up.

• Comfortable with controlled interval work and 15–20 minutes of easy running
• Basic squat, lunge, plank, and rotation mechanics
• Stable two-leg landings without pain or loss of balance

Keep the pattern. Remove the jump.

Box jumps

Use a controlled box step-up or squat-to-calf-raise with no takeoff.

Plank-to-box transitions

Step one hand or foot at a time to a low stable platform; remove the jump.

Kneeling jumps

Move from tall kneeling to half-kneeling, then stand under control without jumping.

Single-leg jumps

Use a supported step-and-stick or split-stance drive without leaving the floor.