(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
FeaturesA
Agile 8
B1
Bench Press
1 x 30:00 @ 2
B2
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
A
Rowing
1 x 10:00
B
1/2 Turkish Get Up
1 x 100
C
Rowing
1 x 10:00
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 15:00
D
Foam Roll
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 1min Front Plank 1min Farmers walk - Heavy x 30sec
C
Rowing
1 x 20:00
A
Agile 8
B1
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
Tackle both your hypertrophy, body, and aerobic goals in ONE time efficient method.
Get ORKA-DENSITY-TRAINING 2.0