ORKA ATHLETICS
General Fitness, First Responders, Tactical / Military, Jiu Jitsu, Bodybuilding, Adventure Race , Miscellaneous, Functional Fitness, Field SportsBeginning 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.
Features6 sessions per week
Must use App app to view and log training
Program Training
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
A
Rowing
1 x 20:00
B
Biking
1 x 20:00
C
Run
1 x 20:00
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
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
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.
A
Walk
1 x 60:00
B
Thoracic Flow
