ENDUR-STRONG 2022: Training by Marissa Estep in TrainHeroic

Coach Joe Di

Coach
Marissa Estep

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1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Features
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Coach Support
Professional support that provides motivation and insight where you need it most.
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Programming 7 days per week
Methodical training delivered daily that prioritizes aerobic training, strength, conditioning, and recovery.
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Exercise Video Guidance
Instructional videos to guide your workouts flow easier and ensure perfect execution.
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Detailed instructions
Each days workouts are thoroughly explained to ensure you perform each day flawlessly.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year!
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Sample Week
Week 1 of 13-week program
Sunday
Week 1 Day 1

Conditioning

A

30:30 for 20 minutes

30:30 for 20m: Alternate Work sets with either Swings or Get Ups. Switch sides on the Get Up work period as one rep should take the entire 30 seconds. As for Swings, try to hit the same number of reps each set, ensure 13+ reps per work period. So the workout looks like this: Minute 1: Swings, ~15 reps Minute 2: Get Up, 1 rep, weak side. Minute 3: Swings, ~15 reps Minute 4: Get Up, 1 rep, strong side. ...and so on for 20 minutes.

B

MAF Aerobic

4 x 4:00 @ 4:00

Monday
Week 1 Day 2

A

MAF Aerobic

0:03, 0:05, 0:07

Conditioning

B

40m AMRAP

Complete the following AMRAP for 40m. Cycle 5/10/20 Steps/Cals/Reps of the following three exercises for 40 minutes: a) Step Ups or Walking Lunges with a light bell. b) Calories on cardio or equivalent c) Swings. So the workout looks like this: 5 Step Ups per leg, 5 Calories on the bike, 5 Swings, 10 Step Ups per leg, 10 Calories on the bike, 10 Swings, 15 Step Ups per leg, 15 Calories on the bike, 15 Swings....back to 5 Step Ups per leg, 5 Calories on the bike, 5 Swings, 10 Step Ups per leg, 10 Calories on the bike, 10 Swings, 15 Step Ups per leg, 15 Calories on the bike, 15 Swings....and so on for 40 minutes. Note how many rounds in comments.

Tuesday
Week 1 Day 3

A

Strict Military Press

5 x 2

B

Death By Carries 2x5m. Rest 60s between sets.

2 x 5:00

Strength/Power

C

2x10 min AMRAP

10m AMRAP 20m Shuttle Run + 10 1-Arm Swing + 5 Goblet Squat + 3 Push-Up. Rest 5min 10m AMRAP 20m Shuttle Run + 10 1-Arm Swing + 5 Goblet Squat + 3 Push-Up *GOAL: match scores to above

Wednesday
Week 1 Day 4

A

Unbreakable Get Up Test

1 x 12:00

Calorie/Push Up/Carry Ladder

B

Complete a 20 -1 rep/calorie ladder/death by carry (add 0 for distance in meters/set), counting down by 2's, using push-ups and your cardio equipment. So the workout looks like this: 20 calories + 2 push ups + 200m Carry. 18 calories + 4 push ups + 180m Carry. 16 calories + 6 push ups + 160m Carry. 14 calories + 8 push ups + 140m Carry. 12 calories + 10 push ups + 120m Carry . 10 calories + 12 push ups + 100m Carry. 8 calories + 14 push ups + 80m Carry. 6 calories + 16 push ups + 60m Carry. 4 calories + 18 push ups + 40m Carry. 2 calories + 20 push ups + 20m Carry.

Thursday
Week 1 Day 5

Steps/Reps/Cals

A

10/20/30 Steps/Reps/Cals in 60m. [Weighted] Step Ups, Bike/Ski/Row, Swing. So the workout looks like: 10 Step ups 10 Swings 10 Calories (bike/row/ski) 20 Step ups 20 Swings 20 Calories (bike/row/ski) 30 Step ups 30 Swings 30 Calories (bike/row/ski) Repeat for 60 min (back to 10)

Friday
Active Recovery

A

Rest

1 x 1

Saturday
Week 2 Day 0

A

MAF Aerobic

1 x 30:00

ENDUR-STRONG 2022