TrainHeroic
WHO
The Heroic Athlete program should be implemented with every non-athlete and is ideal for physical education classes or simply folks looking for a program to provide a strong foundation for any physical activity outside of the gym.
WHAT
The Heroic Athlete Program (HAP) was designed by Todd Nief and Ben Crookston, two CrossFit Level 1 coaches. Todd owns and operates South Loop Strength and Conditioning in Chicago, IL, and Ben is the CEO and Founder of TrainHeroic, a former high school Coach, CrossFit Coach, and performance junkie.
The Heroic Athlete Program is a 4-day split (Monday, Tuesday, Thursday, and Friday) and each session will focus on ground-based functional movements so you should expect a total-body workout with an emphasis on either strength, endurance, or power-endurance.
Features
4 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B
Shoulder Press
5, 3, 3
C
Chin-Up
3, 2, 1
D1
Walking Lunges
3 x 10
D2
Rest
3 x 1:00
D3
Run
3 x 200
E1
Agile 8
For Completion
E2
Static Stretch
For Completion
A
Quick Feet
For Completion
B1
Hollow Rock
1 x 50
B2
Superman
1 x 50
C1
Sit-up
1 x 10
C2
Burpee
1 x 7
D1
Pigeon Stretch
2 x 0:30
D2
Agile 8
For Completion
A
Heroic Warm-up
For Completion
B
Back Squat
5 x 4
C
Chin-Up
4 x 4
D1
DBl Bench Press
3 x 10
D2
1-Arm DB Row
3 x 10
E
Front-Leaning Rest (FLR)
1 x 5:00
F1
Agile 8
For Completion
F2
Static Stretch
For Completion
A
Quick Feet
For Completion
B
Run
6 x 200
C
Walk
1 x 4:00
D1
Pigeon Stretch
2 x 0:30
D2
Agile 8
For Completion
TrainHeroic Coaching
We're TrainHeroic's Performance (Support) Team. We hustle on our end to do everything we can to support our coaches and athletes. Hit us up if we can ever give you a spot! support@trainheroic.com
