Dual Engine Strength (4x/week)
Alchemical Training
EnduranceAll my seasoned lifters, welcome to the world of running! This strength program is designed for lifters to enter into the endurance space remaining strong and powerful while also managing volume and practicing good mechanics for running. Dominate in the weight room AND on your runs. Keep every pound of muscle while becoming the runner you never thought possible.
Lower Body Warm Up
A
2 Rounds: 5 each World's Greatest Stretch (Tempo = 2222) 20 seconds Lat PNF Stretch 20 seconds Lateral KB Rocks (Tempo = 1111) 5 each Hip Airplanes (Tempo = 2222)
B
Deep Tier Split Stance Jumps
2 x 20
C
Single Leg Wall Sit Isometric
2 x 45
D
Smith Machine Squat
5, 7, 7, 7
E
Dumbbell Romanian Deadlift
3 x 8
F
High Box Step Down
2 x 12
Upper Body Warm Up
A
2 Rounds: 10 Protraction Planks (Tempo = 2222) 5 each World's Greatest Stretch (Tempo = 2222) 10 Scapular Pullups (Tempo = 2222) 10 each Cable SA Lat Pullover (Tempo = 2112)
B
Band Assisted Plyometric Pushup
3 x 20
C
Barbell Overhead Press - Standing
4 x 8
D
Pull Up - Neutral Grip
4 x 5
E
Dumbbell Chest Supported Row - Pronated Grip
3 x 12
F
Half Kneeling Landmine SA Rotation
3 x 10
Lower Body Warm Up
A
2 Rounds: 5 each World's Greatest Stretch (Tempo = 2222) 20 seconds Lat PNF Stretch 20 seconds Lateral KB Rocks (Tempo = 1111) 5 each Hip Airplanes (Tempo = 2222)
B
Seated Broad Jump
3 x 3
C
Trap Bar Deadlift
3 x 9
D
Dumbbell Walking Lunges
3 x 8
E
Machine Lying Leg Curl
3 x 8
F
Copenhagen Plank Dips
2 x 10
Upper Body Warm Up
A
2 Rounds: 10 Protraction Planks (Tempo = 2222) 5 each World's Greatest Stretch (Tempo = 2222) 10 Scapular Pullups (Tempo = 2222) 10 each Cable SA Lat Pullover (Tempo = 2112)
B
Barbell Flat Bench Press
5 x 5
C
Half Kneeling SA Lat Pull
3 x 10
D
Dumbbell Incline Bicep Curls
3 x 15
E
Hanging Knee Tucks
3 x 10
abigail crowe
B.S. Exercise Physiology, NASM certified, PLS1/2/3 certified, PPSC certified
You're about to become living proof that strength and endurance don't have to be opposites—they're synergists. Ready to show everyone what a complete athlete really looks like?
Get Dual Engine Strength (4x/week)
Andrea Medvid
Crossfit/Hybrid Athlete
Verified Athlete"When I first spoke to Abby, we discussed my frustrations with the inability to do certain movements in CrossFit ... I have seen improvements in my balance, stability, stamina and experienced a lack of injuries. Her exceptional coaching has truly helped me to transform my journey."
Dylan Sumner
general fitness enthusiast
Verified Athlete"I carried around more body fat than I had at any point. I had knee, shoulder and elbow pain and loss of function...that chronic pain in in all three areas is virtually gone...my overall strength, flexibility, endurance and BMI are the best they’ve been in nearly 20 years."
Denise Cannon
hybrid athlete
Verified Athlete"I set high goals...including completing a Spartan Ultra. I completed two Spartan Ultras, five Spartan Trifectas, and three Dekas last year. [Abigail] is the best."
