Training Programs Sample

Strength Builder Program Sample

Week 1 Day 1

Part A: Warm Up

3 Rounds (Not For Time)

10 Cal Row
10 Wallballs
10 Walking Lunges

Part B: Main Strength

Back Squats 6×6 @70%

Note 1: Pause for 2 seconds at the bottom of first 2 reps.
Note 2: Rest 90 seconds between each set.

Part C: Supplementary Strength

Every 2 Minutes x 5

50′ Back Rack Walking Lunges

Note: Use weight that will allow you to go unbroken

Part D: Lower Body Endurance (or Class Metcon)

Every 4 Minutes x 4 Rounds

15/10 Cal Assault Bike
15 Wallballs
15 Jump Squats (Video)
15 Toes To Bar

Note 1: Legs only on the assault bike or use bike erg if available.
Note 2: For wallballs use a 30/20lbs ball if available. Choose weight that you can do unbroken or in two sets max.
Note 3: Scale toes to bar to knees to elbow if required.

Part E: Accessory

3 Rounds (Not For Time)

10 Leg Extensions
:30 Wall Sit (Video)
1:00 Straight Arm Plank

Note 1: Rest as needed between rounds
Note 2: Use wallball or medicine ball for leg extensions if no machine is available
Note 3: For leg extensions hold at the top of each rep for 2 seconds

Week 1 Day 2

Part A: Warm Up

3 Rounds (Not For Time)

10 Cal Ski
10 Floor Angels
10 Scap Pull-ups
10 Scap Push-ups

Part B: Main Strength

Bench Press 6×6 @70%

Note: Pause for 2 seconds at the bottom of first 2 reps.

Part C: Supplementary Strength

4 Sets of 12 Reps

Incline Dumbbell Bench Press
Dumbbell Bent Over Row

Note 1: Superset from bench press into the row
Note 2: Slow and controlled

Part D: Skill Endurance

EMOM 5

1 Strict Muscle Up

Note: Perform band assisted if need to scale (video) or 3 ring pull-up and 3 ring dips for every strict muscle up.

EMOM 10

Odd: Parallel Bar Dips 2 pause reps + 4 regular reps
Even: Strict Pull-Ups 2 pause reps + 4 regular reps

Note 1: Pause for 2 seconds at the bottom of a dip and 2 seconds at the top of a pull-up
Note 2: Add weight to both movements if able

Part E: Upper Body Endurance (or Class Metcon)

Push-Ups

Accumulate 100 reps in as few sets as possible.
Rest 1:30 between sets.

Pull-Ups

Accumulate 50 reps in as few sets as possible.
Rest 1:30 between sets.

Note: Kipping pull-ups allowed. Scale up to chest to bar pull-ups if able.

Part F: Accessory

3 Rounds (Not For Time)

8 Skull Crushers
8 Close Grip Bench Press
12 Banded Triceps Extensions
12 Dumbbell Hammer Curls

Note: Rest as needed between rounds

Week 1 Day 3

Part A: Warm Up

3 Rounds (Not For Time)

10 Cal Row
10 Russian KB Swings
10 Banded Good Mornings

Part B: Main Strength

Deadlift 6×6 @70%

Note 1: Rest 90 seconds between each set
Note 2: No Touch and Go. Reset before each rep

Part C: Weightlifting

Establish 1RM Pause Squat Clean (2 second pause at the knee)

-then-

EMOM 12

1 Pause Squat Clean (2 second pause at the knee)

Note: Technical lift. 60-70% of your weight from the first part. Go heavy, but maintain correct form each rep.

Part D: Lower Body Endurance (or Class Metcon)

Every 4 Minutes x 4 Rounds

15/10 Cal Row
15 Dumbbell Deadlifts @50/35lbs
15 Box Jumps
15 Burpees (Video)

Part E: Accessory

3 Rounds (Not For Time)

10 Glute Bridges (weighted)
10 GHD Sit-Ups
10 GHD Hip Extensions
10 Banded Leg Curls (each leg)

Note 1: Rest as needed between rounds
Note 2: If GHD Sit-Ups cause lower back pain, stop at parallel or perform AbMat Sit-Ups