ORKA ATHLETICS

General Fitness, First Responders, Tactical / Military, Jiu Jitsu, Bodybuilding, Adventure Race , Miscellaneous, Functional Fitness, Field Sports
Coach
Cody Frey

Beginning with a hypertrophy phase, and ending with a strength phase this program will take you from 0-10 in no time. 

OLA=Wave in Spanish. This prg. utilizes a wave loading scheme to build size, strength, and skill in all the primal movement patterns. 

Its time be strong and capable for any challenge you desire. 

Concurrent training at its best for the hybrid athlete. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Mass
The first few weeks of this program is will make you bigger. So eat to get big.
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Supersets
This program utilizes to save time and increase strength.
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Superhero
So you want to look good, be strong, and capable of superhero tasks. Then stop wishing for it, and build it yourself.
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 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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
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Sample Week
Week 1 of 6-week program
Sunday
7,7,5,5,3,3 Lower

A1

Wall Squat

2 x 5

A2

Air Squat

2 x 10

A3

Goblet Squat

2 x 10 @ 20 lb

A4

Russian KB Swing

2 x 25

B

DB Thruster

3 x 25

C

Front Squat

7, 7, 5, 5, 3, 3

D1

1-Leg Romanian Deadlift

3 x 6

D2

Goblet Cossack Squat

3 x 6

D3

Hips UP Hamstring Curls

3 x 6

E1

DB Farmer's Carry

3 x 30

E2

Ab Wheel

3 x 10

Monday
60 MIN CARDIO

A

Rowing

1 x 20:00

B

Biking

1 x 20:00

C

Run

1 x 20:00

Tuesday
7,7,5,5,3,3 Upper Push/Pull

A

Agile 8

B1

Push-Up

1, 2, 3, 2, 1

B2

Pull-Up

1, 2, 3, 2, 1

C

DB Push Press

3 x 30 @ 10 lb

D1

Close Grip Bench Press

7, 7, 5, 5, 3, 3

D2

Weighted Strict Pullup

7, 7, 5, 5, 3, 3

E1

Dead Hang

3 x MAX

E2

DB Front Raise

3 x 25

E3

DB Lateral Raise

3 x 25

E4

Bent Over Rear Delt Fly

3 x 25

F1

Band Face Pull

4 x 15

F2

Side Plank

1 x 1:00

Wednesday
60 MIN CARDIO +TGU+ KB EMOM+ T-Flow

A

Air Bike

1 x 10:00

B

Turkish Get Up

1 x 10:00

C

Russian KB Swing

1 x 1:00 @ 10

D

Air Bike

1 x 10:00

E

Thoracic Flow

Thursday
7,7,5,5,3,3 Sumo Deadlift

A1

Wall Squat

2 x 5

A2

Air Squat

3 x 10

A3

Goblet Squat

3 x 10

A4

Russian KB Swing

3 x 25

B

DB Thruster

3 x 30

C

Sumo Deadlift

7, 7, 5, 5, 3, 3

D1

Alternating DB Hammer Curl

5 x 8

D2

DB Tricep Extension

5 x 8

Conditioning

E

Front Plank

Accumulate 5 min Rest as needed.

Friday
Walk

A

Walk

1 x 60:00

B

Thoracic Flow

OLA-Wave