ORKA ATHLETICS
General FitnessORKA-BACK TO THE BASICS-V2
This program is the next step in our Basic program. 4 days per week Functional Full Body Training Program.
You will hit 4 full-body workouts per week.
This program builds on utilizing functional movements that transfer over to day-to-day life.
Feel Better
Look Better
Perform Better in day to day life
Have more energy
Workouts are built off of the minimum effective dose. Not too little that they are not effective, or too much work to break you down.
Features4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
A
Agile 8
B
Airdyne
1 x 10:00
C1
Goblet Squat
3 x 10 @ 7
C2
Ring Rows
3 x 10 @ 7
D1
1-Leg Romanian Deadlift
3 x 10 @ 7
D2
Push-Up
3 x MAX @ 8
E
Side Plank
3 x MAX
F
Airdyne
1 x 10:00
A
Agile 8
B
Airdyne
1 x 10:00
C1
DB RDL
3 x 10 @ 7
C2
Seated DB Press
3 x 10 @ 7
D1
Bulgarian Split Squat
3 x 10 @ 7
D2
Chest-Supported DB Row
3 x 10 @ 7
E
Front-Leaning Rest (FLR)
3 x MAX
F
Airdyne
1 x 10:00
A
Walk
3 x 10:00
A
Rowing
1 x 20:00
B
Turkish Get Up
1 x 20:00 @ 100
C
Rowing
1 x 20:00
A
Agile 8
B
Airdyne
1 x 10:00
C1
Goblet Squat
3 x 10 @ 7
C2
Ring Rows
3 x 10 @ 7
D1
1-Leg Romanian Deadlift
3 x 10 @ 7
D2
Push-Up
3 x MAX @ 8
E
Side Plank
3 x MAX
F
Airdyne
1 x 10:00
A
Agile 8
B
Airdyne
1 x 10:00
C1
DB RDL
3 x 10 @ 7
C2
Seated DB Press
3 x 10 @ 7
D1
Bulgarian Split Squat
3 x 10 @ 7
D2
Chest-Supported DB Row
3 x 10 @ 7
E
Front-Leaning Rest (FLR)
3 x MAX
F
Airdyne
1 x 10:00
A
Walk
3 x 10:00
A
Walk
3 x 10:00
