ORKA ATHLETICS

Functional Fitness, Functional Training, Bodybuilding
Coach
Cody Frey

Looking for a comprehensive and innovative fitness program that will help you achieve a truly functional body? Look no further than Anti-Fragile - the ultimate training solution that combines cutting-edge techniques with functional bodybuilding principles to help you develop strength, power, and endurance.

With a strong emphasis on building a robust Aerobic system, this program is designed to help anyone achieve their fitness goals, whether you're a beginner or an experienced gym-goer. Through expert guidance and innovative techniques, you'll develop a well-rounded fitness level that encompasses raw strength, functional mobility, agility, and endurance.

Whether you're an athlete seeking to enhance your performance or someone looking to improve their overall fitness and quality of life, Anti-Fragile is the perfect program for you. You'll discover a new level of strength, power, and functional fitness that will transform your body and mind, allowing you to take on any challenge with confidence and ease.

So why wait? Join the Anti-Fragile program today and start your journey to a truly functional body.

Features
6 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
Quality Over Quantity
This program utilizes clusters in order to develop quality movement patterns. Making this an ideal program for anyone in need of refining technique. If you move like sh%t in the gym you will move like sh%t outside of the gym. Keep the Quality High. This includes the strength work and the aerobic work.
benefit-image-1
Work Capacity
Build Capacity without destroying yourself. If you're looking for a program to just beat you down move on. If you want to build size, strength, and stamina that will translate into real world activities than join the Anti-Fragile movement.
benefit-image-2
Functional Bodybuilding
Whether you're an athlete seeking to improve your performance or simply someone looking to improve your overall fitness, Anti-Fragile is the ultimate program for achieving a well-rounded and functional body.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
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
BarbellDumbbellKettlebellBenchSquat RackCardio MachineBandFoam Roller
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
DL/PP

Circuit

A

1 min plank 2x Birddogs 2x10 each Deep Air Squat 2x10sec hold 3 sec at the bottom Wall Squat 2x5

B

Box Jump

1 x 10

C

Box Jump Over

5 x 1

D

Romanian Deadlift

4 x 8

E1

Bulgarian Split Squat

4 x 8

E2

Landmine Bar Twist

3 x 15

E3

DB Farmer's Walk

3 x 30

F

Foam Roll

Monday
30/90 Rowing

A

Rowing

1 x 10:00

B

Rowing

6 x 30

C

Rowing

1 x 10:00

Tuesday
DL/PP

Circuit

A

1 min plank 2x Birddogs 2x10 each Deep Air Squat 2x10sec hold 3 sec at the bottom Wall Squat 2x5

B

Box Jump

1 x 10

C

Snatch Deadlift

4 x 8

D

Push Press

4 x 8

E1

Bulgarian Split Squat

4 x 8

E2

Landmine Bar Twist

3 x 15

E3

DB Farmer's Walk

3 x 30

F

Foam Roll

Wednesday
Aerobic Circuit 20s

A

Agile 8

B1

Reverse Lunge with Contralateral One Arm Band Row

2 x 20

B2

Step up with Contralateral Shoulder Press

2 x 20

B3

Split Squat with Contralateral Arm Band Row

2 x 20

B4

Squat With Dumbbell Shoulder Press

2 x 20

C

Sled Push

6 x 1:30

D

Foam Roll

Thursday
Squat/Bench

Circuit

A

1 min plank 2x Birddogs 2x10 each Deep Air Squat 2x10sec hold 3 sec at the bottom Wall Squat 2x5

B

Box Jump

1 x 10

C

Front Squat

4 x 8

D

Bench Press

4 x 8

E1

Bulgarian Split Squat

4 x 8

E2

Landmine Bar Twist

3 x 15

E3

DB Farmer's Walk

3 x 30

F

Foam Roll

closer-image-1
closer-image-2
Anti-Fragile

Achieve a well-rounded and functional body with Anti-Fragile. Prioritizing quality over quantity and incorporating functional bodybuilding, endurance, and strength work, this program will help you develop an Anti-Fragile Body.

Get Anti-Fragile
closer-image-3
Anti-Fragile