ORKA ATHLETICS

Coach
Cody Frey

Functional Fitness that makes sense. If your programing randomness STOP. Get this program. 

Your results will happen faster and your body will thank you. 

If your goal is to Look Good, Perform Very Well, and Feel better than this program is for you. 

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Build
Build the house of a foundation. Stop Burning everything everyday and wondering why you feel like shit. Build, Build, and Build some more. Then when you are ready pick and choose when to burn it down.
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Concurrent Programing
Is just a fancy way of saying that you are training multiple disciplines at the same time. Do it correctly you feel good, look better, and perform better. Do it wrong and body is full of cortisol your skinny fat and you feel like shit. The choice is yours.
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 7 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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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
Good Garage Gym and or Gym. Squat rack & Barbell
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Sample Week
Week 1 of 4-week program
Sunday
ME Lower

A

Agile 8

B

Air Bike

1 x 10:00

C

Front Squat

7, 5, 3, 7, 5, 3

D

Air Bike

3 x 30

E1

DB Single Leg RDL

4 x 6

E2

Goblet Cossack Squat

4 x 6

E3

Banded Hip Thrust

4 x 6

F

Air Bike

1 x 10:00

G

Foam Roll

Monday
DE Upper

A

Agile 8

B

Air Bike

1 x 10:00

Warmup

C

2pt Bird Dogs 2x15 Hindu Push-Ups 2x15 Side-Lying Rotations 2x10 each External Rotators off the knee 2x15 each Ring rows 2x10 Clapping push-ups 2x5

AMRAP 20min

D

AMRPA 20min DB/KB M-45lb-65lb F-25lb-55lb 3x Snatch Left arm 3x Snatch Right arm 3x Push Press Left arm 3x Push Press Right arm 3x Bent Over Rows Left arm 3x Bent Over Row Right Arm Then Rest 5min

E1

One-Arm DB Bench Press

4 x 6

E2

Chest-Supported DB Row

4 x 6

E3

YTW

4 x 6

F1

Suitcase Carry

4 x 30

F2

1-Arm KB Front Rack Carry

4 x 30

G

Air Bike

1 x 10:00

Tuesday
Week 1 Day 3

A

Agile 8

B

Air Bike

1 x 10:00

C

Sumo Deadlift

3 x 20

D

Double Under

1 x 250

E

Thoracic Flow

Wednesday
DE Lower

A

Agile 8

B

Air Bike

1 x 10:00

Circuit

C

Jumping jacks – regular, clapping, cross 2x10 each Wall Squat 2x5 each Band Dislocates 2x10 Cossack squats 2x10 each Split Squat jumps 2x5 each

Circuit

D

Workout #1 10x Hang Squat Clean + 2:00 Stationary Bike @Hard Pace (RPE 8) Rest 2:00min Repeat 3x Then Rest 5min Workout #2 20x KB/DB Front Rack Reverse Lunges 10 each leg + 2:00min Jump Rope Singles or Double under Rest 2:00min Repeat 3x Then Rest 5min Workout #3 10x DB RDL 10x Cossack Squats 10x DB Goblet Cyclyst Squats Elevate Heels on plate. 10x DB Deadlift Rest 2:00min Repeat 3x

E

Air Bike

1 x 10:00

F

Foam Roll IT Bands

Thursday
ME Upper

A

Agile 8

B

Air Bike

1 x 10:00

Circuit

C

Lying Leg Raise 4 count lower 2x6 each Cuban press 2x10 ALT med ball push-ups 2x8 each Ring Rows 2x10 Lying med ball toss 2x5

D1

Bench Press

7, 5, 3, 7, 5, 3

D2

Weighted Strict Pullup

7, 5, 3, 7, 5, 3

Circuit

E

15 minute AMRAP @ 80-90% aerobic 30 cal AB 15x No push-up burpee 10x Mountain Climbers 5x Leg Raises 5x Calf Raises Then Rest 5 minutes

F1

DB Floor Press

4 x 6

F2

DB Renegade Row

4 x 6

F3

Bat Wings

4 x 6

G

Air Bike

1 x 10:00

H

Foam Roll

ORKA WODs