Epic Race Training
General Fitness, Strength & Conditioning, Youth Sports, Functional FitnessSimple Start is an 8-week, beginner-friendly bodyweight training program designed for teens and adults who are new to training or returning after time away. With clear progression, coach-guided workouts, and no required equipment, this program focuses on building consistency, confidence, and foundational strength through simple, repeatable workouts.
Features1 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
2 rounds, easy pace 30 sec jumping jacks 10 air squats 10 arm circles forward + backward 10 inchworms or Toe Touches 20 sec plank
Level 1 Circuit
B
5 Rounds 6 Air Squat 6 Push-Up 6 Sit-Up 6 Dips (bench/chair) 6 Pull (row option)* :06 Sprint in Place Rest 60–90 seconds between rounds. Take extra rest if form breaks down. * Pulling Movement (choose one): Towel Row Backpack Row Table/Inverted Row Prone Y-T Raises If no equipment is available, choose an isometric pull and hold tension for 10–20 seconds.
Cool Down
C
30–60 sec quad stretch 30–60 sec hamstring stretch 30–60 sec chest stretch 30–60 sec shoulder stretch Deep breathing for 1–2 minutes
Warm-up
A
2 rounds, easy pace 30 sec jumping jacks 10 air squats 10 arm circles forward + backward 10 inchworms or Toe Touches 20 sec plank
Level 1 Circuit
B
5 Rounds 6 Air Squat 6 Push-Up 6 Sit-Up 6 Dips (bench/chair) 6 Pull (row option)* :06 Sprint in Place Rest 60–90 seconds between rounds. Take extra rest if form breaks down. * Pulling Movement (choose one): Towel Row Backpack Row Table/Inverted Row Prone Y-T Raises If no equipment is available, choose an isometric pull and hold tension for 10–20 seconds.
Cool Down
C
30–60 sec quad stretch 30–60 sec hamstring stretch 30–60 sec chest stretch 30–60 sec shoulder stretch Deep breathing for 1–2 minutes
Warm-up
A
2 rounds, easy pace 30 sec jumping jacks 10 air squats 10 arm circles forward + backward 10 inchworms or Toe Touches 20 sec plank
Level 1 Circuit
B
5 Rounds 6 Air Squat 6 Push-Up 6 Sit-Up 6 Dips (bench/chair) 6 Pull (row option)* :06 Sprint in Place Rest 60–90 seconds between rounds. Take extra rest if form breaks down. * Pulling Movement (choose one): Towel Row Backpack Row Table/Inverted Row Prone Y-T Raises If no equipment is available, choose an isometric pull and hold tension for 10–20 seconds.
Cool Down
C
30–60 sec quad stretch 30–60 sec hamstring stretch 30–60 sec chest stretch 30–60 sec shoulder stretch Deep breathing for 1–2 minutes
Rich Borgatti
Coach Rich has been featured on the Spartan website, OCR podcasts, in Men’s Health Magazine, and in the CrossFit Journal for his OCR training. In 2019, he was named one of the top 10 OCR coaches in America.
