ORKA ATHLETICS
General Fitness, Custom Programming, Skiing, Miscellaneous, CrossFitIf you are looking for a program that will develop a high level of fitness, then this is the program you are looking for. The program has an emphasis on developing the Aerobic system. The Aerobic system is important for everyone not just Jogger’s (Pronounced with a long Y). If you know that your Aerobic capacity is lacking, and you want to develop it to crush your upcoming adventure, then this program is for you. g.
Built off a
Monday- Absolute Strength
Tuesday- Endurance/Recovery
Wednesday- Strength Endurance
Thursday- Aerobic Power Development
Saturday- Endurance/Recovery
Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training
A
Agile 8
Warm-Up
B
Wall Sqaut 2x5 Air Squat 2x10 Walking Lunges 2x20 Russian KB Swing 2x20
C1
Band Shoulder Dislocates
3 x 10
C2
Goblet Squat
3 x 5 @ 50 lb
D
Front Squat
7, 5, 3, 7, 5, 3
E1
Goblet Cyclist Squat
4 x 6
E2
Shoulders Elevated Single Leg DB Hip Thrust
4 x 6
E3
Banded TKE
3 x 25
F
Front-Leaning Rest (FLR)
1 x 5:00
G
Foam Roll
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
A
Air Bike
1 x 10:00
Warm-Up
B
Warm-up Wall Squat 2 x 5 Air Squat 2x10 Goblet Squat 2x10 @ 10-20lb DB Walking Lunges 2x20 Russian Kb Swing 2 x25
C
DB Thruster
2 x 30
Conditioning
D
Circuit
3 Rounds 10 x KB Thrusters + Row 2:00min 500meters or more Then Rest 2:00min Then Rest 5:00min Before the Next Round 3 Rounds 10 x KB Snatch Each Arm + Jump Rope 2:00min Doubles or Singles + Side Plank 1min each side Rest 2:00min Then Rest 5:00min Before the Next Round 3 Rounds KB Complex 10 x Deadlifts 10 x Hang Clean 10 x Push Press 10 x Russian KB Swings Then Rest 2:00min
E
Air Bike
1 x 10:00
F
Foam Roll
A
Rowing
1 x 10:00
B
Air Bike
6 x 0:10 @ 2:00
C
Rowing
1 x 10:00
A
Agile 8
B
Sumo Deadlift
3 x 20 @ 30 %
C
Rowing
1 x 5000
D
Foam Roll
A
Ruck
1 x 60:00
B
Thoracic Flow
