ORKA ATHLETICS

General Fitness, Custom Programming, Skiing, Miscellaneous, Functional Fitness
Coach
Cody Frey

If 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. 

Built off the following Schedule:

Monday- Absolute Strength 

Tuesday- Endurance/Recovery

Wednesday- Strength Endurance 

Thursday- Aerobic Power Development

Saturday- Endurance/Recovery

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Foundation
Build a solid base of fitness in all three energy systems.
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Strength
If you are looking to improve your bench and deadlift than this program is not for you. There are other programs that will better suit you. However, if you are looking to build a solid base of strength that you can benefit from moving forward this program is for you.
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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
BarbellDumbbellKettlebellBenchSquat RackCardio MachineBandFoam Roller
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Sample Week
Week 1 of 4-week program
Sunday
Strength 

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

Monday
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

Tuesday
IWT

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

Wednesday
Anaerobic Lactic Power

A

Rowing

1 x 10:00

B

Air Bike

6 x 0:10 @ 2:00

C

Rowing

1 x 10:00

Thursday
Recovery

A

Agile 8

B

Sumo Deadlift

3 x 20 @ 30 %

C

Rowing

1 x 5000

D

Foam Roll

Friday
60 MIN CARDIO

A

Ruck

1 x 60:00

B

Thoracic Flow

Anti-Fatigue