Above the Rest Training Systems
StrongmanWelcome Novices to Colt Breakers 2025!
This program is 16 weeks long and is meant to prepare novices for the Colt Breakers 2025 competition in Cheyenne, WY.
ATR has hosted this event every year since 2022 to give athletes the opportunity to give Strongman a try in a very inclusive an supportive environment.
This training program is meant to go out as a means of giving athletes who many not have the resources or know-how the ability to organize their training and come into the competition ready to compete!
For more information about the competition itself, you can check out the description on Iron Podium by clicking the link:
https://ironpodium.com/browse/event/colt-breakers-2025
Even if you're not planning to compete this training program is 16 weeks of Strongman training for just $20. That means you're paying less than $0.30 per workout.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Banded Hollow Hold Lat Pull Down
3 x 6
A2
The Single Leg Glute Bridge
3 x 6
A3
Depth Drop
3, 2, 1 @ 12, _ , _
B
Knee Pull to Deadlift Complex
3 x 1
C
Back Squat
3 x 12
D
SSB Step Up with Knee Drive
3 x 10
E1
Banded Knee Drive
3 x 6
E2
Adduction Slides
3 x 6
E3
Monster Walks
3 x 40
F
Zercher Carry
1 x 8:00 @ MAX
A1
Quadruped Scapula CAR
3 x 6
A2
Quadruped Shoulder CAR
3 x 6
A3
Plus Push Up to Downward Dog
3 x 6
B1
DB Military Press
3 x MAX
B2
DB Military Press
3 x MAX
C
Incline Bench Press - 60 Degree Incline
3 x 12
D
Lat Pulldown
4 x 10
E
Chinese Unilateral DB Row
4 x 10
F1
Chest Supported Rear Delt Fly
3 x 12
F2
Chest Supported DB Y Raise
3 x 12
F3
Chest Supported DB Front Raise
3 x 12
G
Band Resisted Plank
3 x 30
A1
Banded Throwbacks
3 x 6
A2
Standing Static Crunch with Band
3 x 3
A3
Goblet Squat Ankle Stretch
3 x 25
B
Deficit Trap Bar Deadlift
3 x 12
C
Zercher Squat
3 x 20
D
Single Leg Landmine RDL (Facing Landmine)
3 x 10
Atlas Stone Complex
E
Each set: - 3 Atlas Stone Picks - 5 Atlas Stone Squats - 1 Atlas Stone Hold. At the top of your last Atlas Stone Squat, you're going to hold the stone suspended for 5 seconds. - 1 Atlas Stone Extension You have 3 sets total. Ideally your RPE is in the 8-9 range. Take 2-3 minutes of rest between sets.
F
Backward Sled Drag
1 x 8:00 @ MAX
A1
Thoracic Reach Through
3 x 6
A2
DB Pullover
3 x 6
A3
Poliquin Step Up
3 x 6
B
Swiss Bar Push Jerk
8 x 3
C
Hollow Body Pull Up
3 x MAX
D1
Bench Press
3 x MAX
D2
Bench Press
3 x MAX
E
Deficit Neutral Grip Pendlay Row
3 x 15
F
Seated Arm Over Arm Sled Pull
5 x 50
G1
Seated Incline DB Curls
3 x 10
G2
Elbows Out Dumbbell Tricep Extension
3 x 10
G3
Kudyear Killers
3 x 20
H
Suitcase Hold Wall Sit
3 x 30
