TrainHeroic
Multi-sportThe 8-Week Grit Cycle is cycle #5 of the Explosive Athlete Program. For some athletes, they will be entering the in-season mode and should use the EAP In-Season program. For athletes that are not in-season, they should continue the Explosive Athlete Program with Cycle #5, the Grit Cycle.
Get ready for some new movements, 7 weeks of building, working and testing and a deload week in week 8 to prep you for Cycle #6, Overtime.
1 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B1
DB Snatch
4 x 5
B2
Burpee Broad Jump
4 x 5
C
Back Squat
5 x 5 @ 60, 65, 70, 75, 80 %
D1
Barbell RDL
3 x 5
D2
Split Squat
3 x 5
D3
Pistol Squat
3 x 5
E1
DB Swing
21, 15, 9
E2
Burpee
21, 15, 9
F1
Agile 8
1 x 1
F2
Couch Stretch
2 x 0:30
F3
Fire Hydrant
3 x 5
A
Heroic Warm-up
For Completion
B
Belly Sprint
1 x 6 @ 10
C1
Clapping Push-Up
3 x 10
C2
Pull-Up
3 x 10
C3
Lying Handcuffs
3 x 10
D
Bench Press
8 x 3 @ 55 %
E1
Standing DB Press
4 x 8
E2
DB Bicep Curls
4 x 12
E3
Bat Wings
4 x 0:25
F1
DB Farmer's Walk
1 x 50
F2
Burpee
For Completion
G1
Elite 6
For Completion
G2
Pigeon Stretch
2 x 0:30
G3
Pass-Through
2 x 10
A
Dynamic Activation
For Completion
B
Power Clean
3, 3, 3, 2 @ 65, 70, 75, 80 %
C
Front Squat
10 x 2 @ 50 %
D1
Front Rack Walking Lunge
4 x 6
D2
Single Leg RDL
4 x 6
D3
Split Squat Jump
4 x 6
E1
Hang Clean
15, 12, 9
E2
Pull-Up
15, 12, 9
E3
V-Ups
15, 12, 9
F1
Overhead Squat w/ PVC
3 x 10
F2
Static Stretch
1 x 5:00
A
Dynamic Activation
For Completion
B1
Clean Complex
3 x 1 @ 55 %
B2
Box Jump
3 x 5
C
Bench Press
3 x 10 @ 60, 65, 70 %
D1
Bumper Push-Up
3 x MAX
D2
Strict Bodyweight Pull-Up
3 x 8
D3
Band Pull-Apart
3 x 15
E1
Pull-Up
1 x 5
E2
Bent Over Row
1 x 8
F1
Fire Hydrant
3 x 5
F2
Turkish Get Up
3 x 5
F3
Barbell Bicep Curl
3 x 10
