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Training Programs Sample

Aerobic Builder: Rower Edition Sample

Workout 1

Row 2000m at 60% effort

-rest 2 minutes-

Row 1500m at 70% effort

-rest 2 minutes-

Row 1000m at 80% effort

-rest 2 minutes-

Row 500m at 90% effort

Athletes Notes: Negative split. Try to increase your rowing pace each interval.

Workout 2

EMOM 15

Row 12-15/12-9 cal

Athletes Notes: Stick to the number of calories you can maintain each minute for the duration of EMOM. If 15/12 cal is too easy, feel free to scale up.

Workout 3

3 Rounds

Row 1000m at 2k pace (70% effort)
-rest 3 minutes b/t rounds-

2 Rounds

Row 500m at 1k pace (70% effort)
-rest 1minute b/t rounds-

1 Round

Row 1000m at 2k pace (70% effort)

Athletes Notes: Stick to prescribed paces or slightly faster.

Workout 4

3 Rounds

5 Intervals x Row 250m at 90% effort

-rest 30 sec-

-rest 1 minute b/t rounds-

Athletes Notes: To be clear this is 3 rounds of rowing 5 intervals of 250m each round, resting 30 seconds between intervals and 1 minute between rounds.

Workout 5

Warm up

5 min row at 50% effort

-rest 2 minutes-

8 Rounds

Row 10 cal at 100% effort

-rest 2 minutes b/t rounds-

Athletes Notes: This is sprint progression. Give your best effort each interval. Same number of calories for both males and females.

Workout 6 – Optional

Row 750m
50 Double Unders (or Jumping Jacks)
Row 750m
40 Air Squats
Row 750m
30 Sit-Ups
Row 750m
20 Push-Ups
Row 750m
10 Burpees

Aerobic Builder: Assault Bike Edition Sample

2-Week Sample for this program can be accessed here.

Open Prep Program Sample

Week 1 Day 1

A. EMOM 10
Odd: 40-60 Double Unders
Even: 10-16 Wallballs @20lbs-10ft/14lbs-9ft

B. 3 Rounds
Max T2B in 1 minute
Rest 1:00 b/t rounds

C. For Time (5 min after Part B)
30 BBJO @24/20”

Week 1 Day 2

A. Every 2 Minutes x 5 Rounds
12-15 Cal Row
8-12 G2OH @95/65lbs (Power Clean & Jerk or Power Snatch, Athlete’s choice)

B. EMOM 10
Odd: 8-12 DB Deadlifts @50/35lbs x2
Even: 8-12 Box Jumps @24/20”

C. For Time (5 min after Part B)
30 DB Thrusters @50/35lbs x2

Week 1 Day 3

A. EMOM 10
Odd: 40-60 Double Unders
Even: 10-16 T2B

B. 3 Rounds
Max distance HSW in 1 minute
Rest 1:00 b/t rounds

C. For Time (5 min after Part B)
30 C2B Pull-ups

Week 1 Day 4

A. Every 2 Minutes x 5 Rounds
8-12 DB Power Cleans @50/35lbs
4-6 Bar Muscle Ups (Video)

B. EMOM 10
Odd: 10-15 Deadlift @115/75lbs
Even: 10-15 STOH @115/75lbs

C. For Time (5 min after Part B)
30 OHS @95/75lbs

Week 1 Day 5

A. 5 Rounds
12 DB Power Cleans @50/35lbs x2
12 DB Front Squat @50/35lbs x2
50’ Front Rack Walking Lunge @50/35lbs x2
Rest 2:00 b/t rounds

B. EMOM 10
Odd: 8-12 Bar Facing Burpees (Video)
Even: 4-12 Alternating Pistols

C. For Time (5 min after Part B)
100 Wallballs @20lbs-10ft/14lbs-9ft

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

Handstand Push-Up Program Sample

Week 1, Day 2

Part A: Warm Up

Row, Bike, Ski or Skip (5 minutes)

3 Sets (For Quality)

10 Scapular Push-ups (Video)
10 Gymnastic Kip Swings (Video)
5 Plate Halo (Each direction) (Video)

Part B: Specific

Level 1: 3 Sets
Max Unbroken Strict HSPUs (Video)
Rest 3:00 between sets

Level 2: EMOM 10
1-5 Strict HSPUs

Level 3: EMOM 10
1-3 Strict HSPUs to Abmat(s) (Video)

Note 1: For EMOMs, choose a number that you can maintain each minute. Scale down if necessary.

Note 2: Level 1 is for those who can do 6+ Strict HSPUs unbroken. Level 2 is for those who can do between 1-5 and Level 3 is for those who do not have any Strict HSPUs yet.

Part C: Strength

5×8 Seated Dumbbell Strict Press (Video)

Part D: Accessory

3 Sets (For Quality)

12 Dumbbell Alternating Bicep Curls (each arm) (Video)
12 Dumbbell Front Raises
12 Dumbbell Lateral Raises (Video)
12 Dumbbell Rear Delt Fly

Note: Rest as needed between rounds.

Muscle Up Program Sample

Week 3 Day 1

Part A: Warm Up

Row, Bike, Ski or Skip (5 minutes)

3 Sets (For Quality)

10 Ring Kip Swings
10 Band Pull-Aparts (Slow and controlled)
4-6 Chest To Ring Pullups (Use bands to scale)

Part B: Specific

EMOM 10

Level 1
1 Ring Pull Up + 1 Strict Ring Muscle Up + 1 Strict Dip
Note: Perfect form, no kipping in pull-up or dip.

Level 2 (No strict ring muscle up)
1 Banded Strict Pull Up + 1 Banded Strict Ring Muscle Up + 1 Banded Strict Dip (Setup Video)
Note: Use a band strong enough to allow you to perform a movement without deviating from form.

Part C: Strength

4 Sets

Level 1
Max Unbroken Strict Pull Ups
Note: Rest 2-3 Minutes Between Sets

Level 2
Max Unbroken Banded Strict Pull Ups
Note: Rest 2-3 Minutes Between Sets

Part D: Accessory

Accumulate 4 min in a plank position (straight arms)

Strength Program Sample