Abdelrahman Elkhoderi
Functional Fitness, Strength & Conditioning, Endurance
Coach
Abdelrahman Elkhoderi
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
No running background required
A step-by-step running build takes you from a 3K jog to a confident 10K, mostly at an easy, conversational pace. You don't need to be a runner. You become one.
Learn all 8 stations from scratch
SkiErg, sleds, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls, introduced light and progressed to full race weight. Nothing is new on race day.
Strength that carries you
Heavy, low-rep compound work builds the engine and durability to hold your form when you're tired, deep into a station, not just gas you out.
A full race-day dress rehearsal
By Week 11 you run a complete 8-station simulation at race weight. You'll know your pacing, your transitions, and exactly what race day feels like, before you toe the line.
Built to peak you, not bury you
Planned phases, deload weeks, and a real taper mean you arrive on race day fresh and ready, the way actual athletes are programmed, not smoked into the ground the week before.
Sample Week
Week 1 of 12-week program
Sunday
Day 1 — Lower Strength + Run Base
A
Back Squat
3 x 5 @ 7
B
Romanian Deadlift
3 x 5 @ 7
C
Walking Lunge
3 x 10
D
Calf Raise
3 x 12
E
Run
1 x 20:00
Monday
Day 2 — Upper Strength + Station Skill
A
Bench Press
3 x 5 @ 7
B
Pull-Up
3 x 5 @ 7
C
DB Shoulder Press
3 x 6
D
Chest-Supported DB Row
3 x 10
E
SkiErg
3 x 250
F
Wall Balls
3 x 10
G
Rowing
3 x 250
Wednesday
Day 3 — Long Zone 2 Run
A
Run
1 x 28:00
Thursday
Day 4 — Full-Body + Station Circuit
A
Box Jump
3 x 5
B
Trap Bar Deadlift
3 x 5 @ 7
C
Sled Push
3 x 25
D
Farmers carry
3 x 40
E
Sandbag Lunges
3 x 20
Coach
Abdelrahman Elkhoderi
Abdelrahman Elkhoderi
Athletic Strength & Performance Coach. Training Smart & Hard. Competitive Swimmer. Studying P.T Masters in Istanbul.
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