ORKA -FB- RECOMP: Training by Cody Frey in TrainHeroic

ORKA ATHLETICS

General Fitness, Functional Training, First Responders
Coach
Cody Frey

ORKA -FULLBODY- RECOMP

This program has one purpose and that's to build muscle burn fat (Body Composition).  However, it's also very good at building structural balance. This workout is very intense and no it's not for true beginners you should know your way around a gym and know how to perform exercises with proper form. 

This workout entails the following. Short rest intervals this is on purpose. Use a timer or stopwatch. This must be followed. 

3 Full body sessions per week Monday, Wednesday & Friday lasting about 45min per session.  Tuesday & Thursday is optional. 

Special attention should be paid to the tempo of each repetition. The speed at which you move the weight. This is written as follows. @2121 if you have trouble reading this head over to our blog at www.orkaathletics.com to learn how to read this. 

-Globo Gym designed to be used in any globo gym

-Full Body Aesthetic Program 

-3 days of training 

- 2 recovery recommendations 

-Beginner program 

(Recommended at least 6 months of consistent exercise) 

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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FULLBODY RECOMP
A full-body aesthetic program set to push you to your limits. Every training session you will work out your entire body. Saving you time and generating faster results. You will come out of this program feeling better, stronger, and overall looking better.
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Build Muscle & Burn Fat
This program's main purpose is to build muscle and burn fat. Side affects may include: -Feeling Better -Looking Better -New Strength Gains -More Energy -Better Sleep
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Only 3 Days a Week
Workout 3 days a week. Monday- Wednesday - Friday 45-60min per session.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
3 Days of weight-intensive training. Designed to take anyone with a growth mindset and willingness to work hard to reach their goals.
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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
GYMDUMBBELLSBARBELLBANDSBENCHSQUATKETTLEBELL
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Sample Week
Week 1 of 4-week program
Sunday
A

A

Agile 8

B1

Front Foot Elevated Split Squat

3 x 10

B2

Lat Pulldown

3 x 10

C1

Back Extension

3 x 10

C2

Seated DB Press

3 x 10

D1

Leg Press

3 x 10

D2

Seated Cable Row

3 x 10

E

Sled Push

3 x 20

Monday
Week 1 Day 2

A

Walk

3 x 10:00

Tuesday
B

A

Agile 8

B1

DB RDL

3 x 10

B2

Incline DB Bench Press

3 x 10

C1

Step-Ups

3 x 10

C2

Incline DB Row

3 x 10

D1

Lying Leg Curl

3 x 10

D2

Standing Arnold Press

3 x 10

E

Single Arm Farmer Walk

4 x 30

Wednesday
Week 1 Day 4

A

Walk

3 x 10:00

Thursday
A

A

Agile 8

B1

Front Foot Elevated Split Squat

3 x 10 @ 3010

B2

Lat Pulldown

3 x 10

C1

Back Extension

3 x 10

C2

Seated DB Press

3 x 10

D1

Leg Press

3 x 10

D2

Seated Cable Row

3 x 10

E

Sled Push

3 x 20

Friday
Week 1 Day 6

A

Walk

3 x 10:00

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Build & BURN

Build Muscle and Burn Fat

Get ORKA -FB- RECOMP
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ORKA -FB- RECOMP