ORKA ATHLETICS

Functional Fitness, Multi-sport, Tactical, Combat Sports, General Fitness, Law Enforcement, First Responders, Tactical / Military, Jiu Jitsu, Bodybuilding, Functional Training, Strength & Conditioning
Coach
Cody Frey

Resilient  is about one thing building functional strength while maintaining movement/mobility. What's the point of being strong if you can't move? 


This program is about building off each phase.
Instead of randomness, This is Programming you can set your clock to. Allow your body and mind to prepare for what's ahead by knowing what's ahead. Although the Template will remain relatively the same. The methods will change, throughout the program throughout the phases. 

If you are a competitive athlete, in a sport similar to CrossFit then this program is not for you. There is no exercise in this program that doesn't serve you anywhere else but the competition floor. 

Instead, you will find Functional Exercises and Conditioning methods that transfer to the real world.

Squat | Lunge | Vertical / Horizontal Press | Vertical / Horizontal Pull | Loaded Carries | Aerobic capacity


If are looking for a program that will get you in shape for anything besides competition then this program is for you. 

If you are a weakened warrior that enjoys getting after it, then this program is for you. 

If you are someone that doesn't like being weak, and non functional than this program is for you. 

The team will cycle through an Accumulation Phase (Hypertrophy/Volume) - Intensification Phase (Strength/Interval). So if you are someone that likes to jump around from program to program don't worry the programming will switch up. You can also message us at any time for guidance and questions. 

6 days of Workouts

Three days of Strength/Muscle Endurance M/W/F  

Three Days of Conditioning T/TS 

Warmups change throughout the program adding in new exercises that you are probably weak need more work at. 

Cool Down/ Recovery



Features
6 sessions per week
Must use App app to view and log training
Program Training
$49
Get Resilient
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Aerobic Capacity
Build an engine that has power. Aerobic work that is fun and challenging.
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Functional
Functional exercise is mentioned everywhere. What it truly means is can you move through each of the primal movements under load, and is the quality of the movement repeatable (Injury Preventive).
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Freedom
Build a level of fitness freedom that is applicable to the real world. Whatever outdoor adventure you participate in this program will allow you to and do it well.
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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
Barbell DBKBBenchBandsSandbagCardio Machine
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Sample Week
Week 1 of 35-week program
Sunday
A Team Limitless

Circuit

A

1 min plank 2x Birddogs 2x10 each Deep Air Squat 2x10sec hold 3 sec at the bottom Wall Squat 2x5

B

Box Jump

1 x 10

C

Front Squat

4 x 8

D

Bench Press

4 x 8

E

Snatch Grip Deadlift From a Deficit

4 x 8

F

Bulgarian Split Squat

4 x 8

G1

Landmine Bar Twist

3 x 15

G2

DB Farmer's Walk

3 x 30

H

Foam Roll

Monday
60 MIN CARDIO +TGU+ KB EMOM+ T-Flow

A

Dead Hang

3 x MAX

B

Air Bike

1 x 10:00

C

Turkish Get Up

1 x 10:00

D

Russian KB Swing

1 x 10:00 @ 10

E

Air Bike

1 x 10:00

F

Thoracic Flow

Tuesday
B Team Limitless

Warm-Up

A

Foam Roll Traps Foam Roll Piriformis Bird Dog x 20 reps each side broken up any way/how Band Pull Aparts x 100 Wall Squat x 10

B

Russian KB Swing

1 x 100

C

Back Squat

4 x 8

D

Push Press

4 x 8

E

Romanian Deadlift

4 x 8

F

DB Step-Ups

4 x 10

G1

Ab Wheel

3 x 10

G2

DB Farmer's Carry

3 x 0:30

H

Foam Roll

Wednesday
3 Rounds x 5 min

A1

Hindu Push-Up

1 x 10:00

A2

Pull-Up

1 x 10:00

B1

Rowing

1 x 5:00

B2

Air Bike

1 x 5:00

B3

Jog

1 x 5:00

C

Thoracic Flow

D

Foam Roll

Thursday
A

Circuit

A

1 min plank 2x Birddogs 2x10 each Deep Air Squat 2x10sec hold 3 sec at the bottom Wall Squat 2x5

B

Box Jump

1 x 10

C

Front Squat

4 x 8

D

Bench Press

4 x 8

E

Snatch Grip Deadlift From a Deficit

4 x 8

F

Bulgarian Split Squat

4 x 8

G1

Landmine Bar Twist

3 x 15

G2

DB Farmer's Walk

3 x 30

H

Foam Roll

Friday
60 MIN CARDIO

A

Rowing

1 x 60:00

Saturday
REST
Coach
More from ORKA ATHLETICS
coach-avatar Cody Frey

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Stop Burning Everything

Stop grabbing random bricks and lighting them on fire and expecting results. Instead build brick by brick and have the structure that you want. One that looks good, moves well, and FEELS Great.

Get Resilient
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