ORKA-DENSITY-TRAINING 2.0: Training by Cody Frey in TrainHeroic

ORKA ATHLETICS

General Fitness, Multi-sport, Bodybuilding, Tactical, Law Enforcement, First Responders, Power Sports , Field Sports, Tactical / Military, Miscellaneous
Coach
Cody Frey

(O-D-T) ORKA Density Training 2.0

This is the second installment of our density programs. This workout will push your limits both physically and mentally. This program is recommended if you have been training for a significant amount of time. Or you have completed ORKA's Density Training Volume one program already.

Need muscle endurance-Check

Need more volume = Hypertrophy-Check

Need to build your Aerobic Capacity-Check

Need to build structural balance-Check

Need to get stronger-Check

Need to be prepared for anything-Check

The workout is simple to perform. Simply do as much work as possible in the set amount of time. (logbook, or keep track of your work with the app). The next time you perform that workout push yourself to do more work than you did the week before or add weight or do both.

This is a 4-week program that will push you every week.

There are 5 sessions per week. 3 Weight training days M/W/F and 2 conditioning and structural balance days.

Emphasis on Hypertrophy & Aerobic Threshold

Each session is broken into Upper and Lower

Warm-up & Cooldowns Included

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Work Capacity
Is your work capacity at the bottom of the tank? Do you keep putting off your cardio? Do you dread going for a run? Then stop looking and do this program and watch as work capacity blows the hinges off the door.
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Plateau Buster
Stop trying to get bigger with the same old 3x10 routine or some daily WOD that has no interest in making you bigger and stronger. It's not going to cut it. Especially if you have been training for a while. This routine takes what you think is possible and smashes it. Complete this program and you will bust through plateaus like a bull in a china shop.
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Look the part
You're working out hard with your current training plan and yet you don't look the part. This program will direct your hard-earned effort into changing your overall body composition. While still pushing and challenging your other energy systems.
Features
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Programming 5 days per week
3 days of weight training. M/W/F and 2 days of structural and active recovery days built into your training week.
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Gym with the Essentials
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Sample Week
Week 1 of 4-week program
Sunday
ED 20min Upper UniLateral

A

Agile 8

B1

One-Arm DB Bench Press

1 x 30:00 @ 2

B2

Ring Pull Up

1 x 30:00 @ 2

C1

30 Degree Incline DB Bench Press

1 x 15:00 @ 8

C2

Incline DB Row

1 x 15:00 @ 8

D1

DB Tricep Extension

1 x 10:00 @ 20

D2

Seated Incline DB Curls

1 x 10:00 @ 20

E

Foam Roll

1 x 5:00

Monday
TGUx 100 + 20 min Row

A

Rowing

1 x 10:00

B

1/2 Turkish Get Up

1 x 100

C

Rowing

1 x 10:00

Tuesday
ED FS/ RDL Lower BIlateral

A

Agile 8

B1

Front Squat

1 x 30:00 @ 2

B2

Barbell RDL

1 x 30:00 @ 2

C1

Goblet Cyclist Squat

1 x 15:00 @ 8

C2

DB Lunges

1 x 15:00 @ 8

C3

DB Farmer's Walk

1 x 10:00

D

Foam Roll

Wednesday
Week 1 Day 4

A

Rowing

1 x 20:00

Circuit

B

AMRAP 15 min @ EASY Sustainable Pace Side plank(L) 1min Jump Rope 1min Side Plank (R) 1min Dead Hang Max Hold Front Plank 1min Farmers walk - Heavy x 30sec

C

Rowing

1 x 20:00

Thursday
ED 20min Upper

A

Agile 8

B1

One-Arm DB Bench Press

1 x 30:00 @ 2

B2

Ring Pull Up

1 x 30:00 @ 2

C1

30 Degree Incline DB Bench Press

1 x 15:00 @ 8

C2

Incline DB Row

1 x 15:00 @ 8

D1

DB Tricep Extension

1 x 10:00 @ 20

D2

Seated Incline DB Curls

1 x 10:00 @ 20

E

Foam Roll

1 x 5:00

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3 in 1

Tackle both your hypertrophy, body, and aerobic goals in ONE time efficient method.

Get ORKA-DENSITY-TRAINING 2.0
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ORKA-DENSITY-TRAINING 2.0