Transform Your Performance with
Elite Training
Specialized programming designed by Spartan DEKA and Hyrox champions for competitors and everyday athletes. Access world-class training methods that produce your optimal performance.
Trusted by Champions Worldwide
Impact
in Numbers
Podium Finishes in the last 24 months
Avg. Improvement in 1RM for all athletes
World Championship Wins
World Championship,
E15 Qualifier
The Path to Peak Performance
As an athlete or competitor, you face unique challenges. Our programs are designed to answer the critical questions that stand between you and your podium aspirations:
How do I optimize my training focus?
With countless fitness aspects to improve, our precision-targeted plans cut through the noise. We prioritize what matters most for Spartan Deka, HYROX, and other elite competitions.
When should I peak for maximum performance?
Timing is everything. Our periodized programs align your peak performance with competition dates, balancing intensity and recovery for when it counts most.
What gives me the edge with elite athletes?
When everyone is fit, victory comes down to the details. Gain access to champion-level strategies and techniques proven successful in actual competitions.
How do I prepare mentally for intense races?
Physical prowess isn't enough. Our integrated mental toughness training sharpens your competitive mindset, preparing you for the psychological demands of elite competition.
Choose Your Champion's Path
Athlete
Features:
Program details:
Perfect for those ready to dominate the competition scene.
Monday
A
Prep
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run
1 x 60:00
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Monday
A
Full Body Prep
Complete 2 Rounds of the Following: Band Pull Apart x10 Singe Arm Banded Shoulder Press x10 Banded Row x10 Push-Up x10 Complete 2 Rounds of the Following: Reverse Lunge with Reach and Twist x5/leg 1 1/4 Air Squat x10 DB Romanian Deadlift x10
B1
Alternating DB Bench Press
24, 20, 16
B2
Bent Over DB Row with Low Anchor Bands
15, 12, 10
C1
Tall Kneeling Single Arm Arnold Press
15, 12, 10
C2
DB Bulgarian Split Squat
15, 12, 10
D1
Half Kneeling Single Arm Underhand High Pull
15, 12, 10
D2
Rear Foot Elevated KB RDL
15, 12, 10
E
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Tuesday
A1
KB Side Bends2 x 20
A2
Reverse Hypers2 x 20
B
Banded TAYs3 x 15
C1
Standing Banded Hip Abduction2 x 20
C2
Banded Adduction3 x 20
D1
Cable External Rotation2 x 15
D2
Cable Internal Rotation2 x 15
E1
Barbell Bicep Curl3 x 10
E2
Tricep Pushdown3 x 10
F
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Tuesday
A
Prep
Metabolic WarmupComplete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
Run
6 x 400
B2
SkiErg
6 x 500
B3
Rowing
6 x 500
C
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Wednesday
A
Full Body Prep
Complete 2 Rounds of the Following: Bird Dog x5/side Plank x30sec Air Squat x10 Arnold Press x10 Complete 2 Rounds of the Following: Monster Walk x10m (forwards and backwards Lateral Monster Walk x10m (forwards and backwards) Banded Pull Through x10
B
Alternating DB Bench Press
3 x 10
C
Shoulder Press
3 x 10
D
Deadlift
3 x 10
E1
Sandbag Bear Hug Hold
2 x 1:00
E2
Sled Push
2 x 20
E3
TRX Sled Pull2 x 20
F1
Double KB Front Rack Hold
2 x 1:00
F2
DB Farmer's Walk
2 x 50
G
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Thursday
A
Single Side Cable Pulldown Deadbug
3 x 12
A2
Toes to Bar
3 x 20
A3
Russian KB Swing3 x 20
B1
Standing Banded Hip Abduction
2 x 20
B2
Banded Adduction3 x 20
C1
Cable External Rotation
2 x 15
C2
Cable Internal Rotation
2 x 15
D1
Cable Chest Fly2 x 20
D2
Cable Reverse Fly2 x 20
E1
Alternating DB Hammer Curl3 x 20
E2
Single Arm Cable Kickback w/ Iso Band Hold3 x 15
E
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Thursday
A
Metabolic WarmupComplete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
BikeErg
1 x 30:00
C
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Friday
A
PrepMetabolic WarmupComplete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run
1 x 3
C
Rest
1 x 5:00
D
Air Bike
E
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Friday
A
Full Body Prep
Complete 2 Rounds of the Following: Band Pull Apart x10 Singe Arm Banded Shoulder Press x10 Pull-Up x10 Push-Up x10 Complete 2 Rounds of the Following: Forward Lunge and Twist x5/side Air Squat x10 Glute Bridge x10
B1
Lat Pulldown
2 x 20
B2
Incline DB Bench Press2 x 20
C1
Leg Extension
2 x 20
C2
Lying Leg Curl
2 x 20
D1
Barbell Cyclist Squat2 x 20
D2
Romanian Deadlift
2 x 20
E1
Seated Row
2 x 20
E2
DB Lateral Raise2 x 20
F
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Saturday
A
Prep
Metabolic WarmupComplete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run
2 x 800
C
Rest1 x 3:00
D
Run8 x 400
E
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Hybrid
Features:
Program details:
Ideal for those who love diverse training and want to be fit and look great!
Sunday
A
Full Body Prep
2 Rounds of the Following: Air Squat x10 Push-Up x10 Chin-Up x5 2 Rounds of the Following: KB Goblet Squat x10 Single Arm KB Press x10/arm Single Arm KB Gorilla Row x10/arm
B1
Banded Supine Crunch
3 x 20
B2
Half Kneeling Pallof Press w/Rotation3 x 10
C
Back Squat10, 10, 8, 6
D
Shoulder Press10, 10, 8, 6
E1
Iso Hold Inverted Row4 x 0:20
E2
Single Arm Banded DB Row4 x 8
F
Air Bike1 x 5:00
G
Funtional Finisher E2MOM
Complete the Following Every 2 Minutes for 5 Rounds (rest with remaining time in 2 minute block before starting the next round): Air Bike Sprint x5cal DB Farmers Carry x50m *Sprint as fast as possible. Walk the farmers carry; do not run/jog. On the carry, walk 25m and turn around, if possible. RX DBs: 100/65 Scaled DBs: 70/45
H
Post Training StretchPerform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Monday
A1
Rowing
1 x 3:00
A2
SkiErg1 x 3:00
B
Rowing1000, 500
C
Rest1 x 3:00
D
SkiErg1000, 500
E1
Cable Chest Fly
3 x 15
E2
Half Bosu Ball DB Bench Press3 x 15
F1
Wide Grip Lat Pulldown3 x 10
F2
Underhand Lat Pulldown3 x 10
G1
KB Front Rack Reverse Lunge3 x 20
G2
Hip Banded DB Romanian Deadlift3 x 10
H1
Close Grip DB Curl3 x 12
H2
Double DB Tricep Kickback3 x 12
I
Supinated KB Rope Curl
J
Tricep Rope Pulldowns
E
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Tuesday
A
PrepMetabolic WarmupComplete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run1 x 5
C
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Wednesday
A
Mobility
Banded Hip Opener ComplexComplete Each Movement as Follows: Half Kneeling Rear Banded Distraction x30-60sec per leg Lunging Lateral Banded Distraction x30-60sec per leg Banded Rear Distraction Leg Circles x15-20 circles per leg
B
MobilityBanded Shoulder, Pec, and Lat Opener Complex
Complete Each Movement as Follows: Underhanded Hinged Lat and Shoulder x30-60sec per arm Overhead Tricep x30-60sec per arm Lateral Delt Crossbody x30-60sec per arm Pec Opening x30-60sec per arm Behind Back Banded Pec x30-60sec per arm
C1
Reverse Hypers
3 x 12
C2
Hanging Knee Raise3 x 12
D1
Cable External Rotation3 x 10
D2
Cable Internal Rotation3 x 10
E
Belted Reverse Sled Drag1 x 3:00
F
Belted Lateral Sled Drag2 x 20
G
Sled Push w/Bent Arms4 x 20
H
ConditioningAMP "Little Green Army Man"
5 Rounds for Time: 5 Pull-Ups 10 Hand Release Push-Ups 10 Dead Ball Over Shoulder 20 Alternating Reverse Lunges 20m Bear Crawl (10m forward/10m backwards) *Record time to complete. You can do assisted pull-ups if necessary. On the bear crawl, go forward 10m, then backwards 10m. Dead Ball RX: 60/40 Dead Ball Scaled: 40/20
I1
Wrist Roller3 x 3
I2
Machine Seated Calf Raise30, 20, 10
J
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Thursday
A
Prep
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
Drop Step to Lateral MB Toss3 x 10
B2
MB OH Power Slam3 x 10
C
Seated Box Jump
4, 3, 2, 1
D1
Band Assisted Split Squat Jumps3 x 10
D2
Single Arm Vertical Ball Toss3 x 5
D3
Bulgarian Split Squat to Single Arm DB Neutral Grip Shoulder Press3 x 5
E
Explosive Bodyweight Lateral Lunge with Knee Drive3 x 7
F1
Plyo Push-Up w/Depth
F2
Single Arm DB Explosive Row
4 x 10
G1
Explosive TRX Row
4 x 5
G2
Tempo Incline DB Bench Press
4 x 8
H
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Friday
A
Prep
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run1 x 2
C1
SkiErg
C2
Russian KB Swing
C3
Rowing
C4
Wall Balls
D
Pump Finisher
Complete the following with little to no rest: Barbell Curl x10,9,8,7,6,5,4,3,2,1 Lying Barbell Skullcrusher x10,9,8,7,6,5,4,3,2,1 Bent Over Row x10,9,8,7,6,5,4,3,2,1 Barbell Shoulder Press x10,9,8,7,6,5,4,3,2,1 Recommended Weight: Men > 65-85lbs Women > 35-55lbs
E
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Thursday
A
Metabolic WarmupComplete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
BikeErg
1 x 30:00
C
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Friday
A
PrepMetabolic WarmupComplete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run
1 x 3
C
Rest
1 x 5:00
D
Air Bike
E
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Saturday
A
Prep
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run1 x 5
C
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Functional bodybuilding
Features:
Program details:
Look great and stay functional with this expert level program
Sunday
A
Full Body Prep
2 Rounds of the Following: Air Squat x10 Push-Up x10 Chin-Up x5 2 Rounds of the Following: KB Goblet Squat x10 Single Arm KB Press x10/arm Single Arm KB Gorilla Row x10/arm
B1
Banded Supine Crunch
3 x 20
B2
Half Kneeling Pallof Press w/Rotation3 x 10
C
Back Squat10, 10, 8, 6
D
Shoulder Press10, 10, 8, 6
E1
Iso Hold Inverted Row4 x 0:20
E2
Single Arm Banded DB Row4 x 8
F
Air Bike1 x 5:00
G
Funtional Finisher E2MOM
Complete the Following Every 2 Minutes for 5 Rounds (rest with remaining time in 2 minute block before starting the next round): Air Bike Sprint x5cal DB Farmers Carry x50m *Sprint as fast as possible. Walk the farmers carry; do not run/jog. On the carry, walk 25m and turn around, if possible. RX DBs: 100/65 Scaled DBs: 70/45
H
Post Training StretchPerform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Monday
A1
Rowing
1 x 3:00
A2
SkiErg1 x 3:00
B
Rowing1000, 500
C
Rest1 x 3:00
D
SkiErg1000, 500
E1
Cable Chest Fly
3 x 15
E2
Half Bosu Ball DB Bench Press3 x 15
F1
Wide Grip Lat Pulldown3 x 10
F2
Underhand Lat Pulldown3 x 10
G1
KB Front Rack Reverse Lunge3 x 20
G2
Hip Banded DB Romanian Deadlift3 x 10
H1
Close Grip DB Curl3 x 12
H2
Double DB Tricep Kickback3 x 12
I
Supinated KB Rope Curl
J
Tricep Rope Pulldowns
E
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Tuesday
A
PrepMetabolic WarmupComplete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run1 x 5
C
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Wednesday
A
Mobility
Banded Hip Opener ComplexComplete Each Movement as Follows: Half Kneeling Rear Banded Distraction x30-60sec per leg Lunging Lateral Banded Distraction x30-60sec per leg Banded Rear Distraction Leg Circles x15-20 circles per leg
B
MobilityBanded Shoulder, Pec, and Lat Opener Complex
Complete Each Movement as Follows: Underhanded Hinged Lat and Shoulder x30-60sec per arm Overhead Tricep x30-60sec per arm Lateral Delt Crossbody x30-60sec per arm Pec Opening x30-60sec per arm Behind Back Banded Pec x30-60sec per arm
C1
Reverse Hypers
3 x 12
C2
Hanging Knee Raise3 x 12
D1
Cable External Rotation3 x 10
D2
Cable Internal Rotation3 x 10
E
Belted Reverse Sled Drag1 x 3:00
F
Belted Lateral Sled Drag2 x 20
G
Sled Push w/Bent Arms4 x 20
H
ConditioningAMP "Little Green Army Man"
5 Rounds for Time: 5 Pull-Ups 10 Hand Release Push-Ups 10 Dead Ball Over Shoulder 20 Alternating Reverse Lunges 20m Bear Crawl (10m forward/10m backwards) *Record time to complete. You can do assisted pull-ups if necessary. On the bear crawl, go forward 10m, then backwards 10m. Dead Ball RX: 60/40 Dead Ball Scaled: 40/20
I1
Wrist Roller3 x 3
I2
Machine Seated Calf Raise30, 20, 10
J
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Thursday
A
Prep
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B1
Drop Step to Lateral MB Toss3 x 10
B2
MB OH Power Slam3 x 10
C
Seated Box Jump
4, 3, 2, 1
D1
Band Assisted Split Squat Jumps3 x 10
D2
Single Arm Vertical Ball Toss3 x 5
D3
Bulgarian Split Squat to Single Arm DB Neutral Grip Shoulder Press3 x 5
E
Explosive Bodyweight Lateral Lunge with Knee Drive3 x 7
F1
Plyo Push-Up w/Depth
F2
Single Arm DB Explosive Row
4 x 10
G1
Explosive TRX Row
4 x 5
G2
Tempo Incline DB Bench Press
4 x 8
H
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Friday
A
Prep
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run1 x 2
C1
SkiErg
C2
Russian KB Swing
C3
Rowing
C4
Wall Balls
D
Pump Finisher
Complete the following with little to no rest: Barbell Curl x10,9,8,7,6,5,4,3,2,1 Lying Barbell Skullcrusher x10,9,8,7,6,5,4,3,2,1 Bent Over Row x10,9,8,7,6,5,4,3,2,1 Barbell Shoulder Press x10,9,8,7,6,5,4,3,2,1 Recommended Weight: Men > 65-85lbs Women > 35-55lbs
E
Recovery
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Thursday
A
Metabolic WarmupComplete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
BikeErg
1 x 30:00
C
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Friday
A
PrepMetabolic WarmupComplete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run
1 x 3
C
Rest
1 x 5:00
D
Air Bike
E
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Saturday
A
Prep
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Run1 x 5
C
RecoveryPost Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Discover Your Ideal Training Program
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All programs offer:
Whether you're seeking elite-level fitness or aiming for the podium, we have the program to get you there. Start your transformation today with a risk-free 7-day trial!
Reviews
FAQS
We offer two elite training programs: the HYBRID Program and the ATHLETE Program. Both programs are expert-designed and have a proven track record of delivering results.
Yes! We offer 1:1 coaching. Email taylor@reachfunctionalfitness.com to work with either coach Taylor Haney or coach Colin Stiefer directly. Available schedule will determine the available coach.
Our trial period lasts for 7 days, allowing you to experience the power of our programs risk-free.
Yes, both of our programs offer community support to help you stay motivated and connected with like-minded individuals.
Absolutely! You can cancel your subscription at any time during the trial period or afterwards with no hassle.
To get started, simply choose the program that aligns with your goals and sign up for our risk-free 7-day trial. It's easy!
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