TrainHeroic
Multi-sport, General FitnessOVERTIME!!! Expect 2 days of lower body work, with a max-effort day and a dynamic effort day. Expect 2 days devoted to Upper Body workouts, which are also split into a max-effort day and dynamic effort day. Sticking with the theme of “overtime” we will ask athletes to step out of their comfort zone and accomplish and finish reps when they are tired and spent.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B
Speed Ladder
For Completion
C1
DB Clean & Jerk
4 x 5
C2
Burpee Broad Jump
4 x 5
D
Back Squat
5, 5, 5, MAX @ 55, 65, 75, 85 %
E1
1-Leg Romanian Deadlift
3 x 5
E2
Split Squat
3 x 5
E3
Pistol Squat
3 x 5
F1
Pull-Up
4 x 1:00 @ MAX
F2
Push-Up
4 x 1:00 @ MAX
G1
Agile 8
For Completion
G2
Couch Stretch
2 x 0:30
G3
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
Horizontal Row
4 x 8
E2
Depth Plyo Push-Up
4 x 12
E3
Plate Front Raise
4 x 6
F
Sprint
1 x 10 @ 100
G1
Elite 6
For Completion
G2
Pigeon Stretch
2 x 0:30
G3
Pass-Through
3 x 10
A
Dynamic Activation
For Completion
B
Power Clean
4 x 5 @ 60, 65, 70, 75 %
C
Box Squat
10 x 2 @ 50 %
D1
Front Rack Walking Lunge
4 x 6
D2
1-Leg Romanian Deadlift
4 x 6
D3
Glute Bridge
3 x 6
E1
Thruster
15, 12, 9 @ 95 lb
E2
Pull-Up
15, 12, 9
F1
Overhead Squat
3 x 10
F2
V-Ups
1 x 50
F3
Static Stretch
1 x 5:00
A
Dynamic Activation
For Completion
B
Pro-Agility Drill
1 x 4
C1
Clean Complex
3 x 1 @ 55 %
C2
Box Jump
3 x 5
D
Bench Press
5, 5, 5, MAX @ 55, 65, 75, 85 %
E1
Bumper Push-Up
3 x MAX
E2
Weighted Strict Pullup
3 x 8
E3
YTW
3 x 6 @ 5 lb
F1
Clapping Push-Up
1 x 5
F2
Sprint
1 x 100
G1
Fire Hydrant
3 x 10
G2
Band Pull-Apart
3 x 10
G3
Barbell Bicep Curl
3 x 10
