ORKA-BB-V2: Training by Cody Frey in TrainHeroic

ORKA ATHLETICS

General Fitness
Coach
Cody Frey

ORKA-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. 

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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All About That Base
Build that Base/Foundation so going forward you can build whatever house you want on top of it. With confidence.
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Feel Good/ Look Good
Feel better and accomplish your goals. This program was designed to build a beginners base (Beginner or someone with a long lay off) however this can also be used by anyone that needs to recover and rejuvenate.
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 5 days per week
4 Fullbody weight training days, with an active recovery day to break it up. Feel better and look better.
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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
Gym
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

A

Walk

3 x 10:00

Tuesday
TGUx 100 + 20 min Row

A

Rowing

1 x 20:00

B

Turkish Get Up

1 x 20:00 @ 100

C

Rowing

1 x 20:00

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

A

Walk

3 x 10:00

Saturday
Week 1 Day 7

A

Walk

3 x 10:00

ORKA-BB-V2