ORKA ATHLETICS

Swimming, Bodybuilding, Wrestling, Functional Fitness, Strength & Conditioning, Football , Rugby, Jiu Jitsu, Tactical / Military, Miscellaneous, First Responders, General Fitness
Coach
Cody Frey

Its time to move past 3x10. Its time to build more strength. Its time to recruit more muscle fibers. Its time to upgrade your workout. 

Enter 10x3 a no I am not the first person to use it or program it because its effective. You want to build strength 10x3 will do that. If you want to get bigger at the same time you are going to have make sure that you are eating and sleeping to make that happen. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
$45
Get 10X3 prg.
benefit-image-0
10x3
Recruit more motor units by utilizing heavier weights. Recruiting more motor units leads to bigger strength and size gains, then a traditional 3x10. Take science out of it, if you use heavier weights, you get stronger, and bigger. Exactly what this program utilizes.
benefit-image-1
Resilient
This is a great method for those that want to be resilient, strong, and highly capable. Functional capabilities that extend beyond the traditional 3x10, 4x10, 5x10 body part split.
benefit-image-2
Strength, Size, & Stamina
If you are someone that tends to avoid cardio, or someone who is simply short on time this program forces you to work on it. Build Strength, Size, and Work Capacity. Be big, strong, and capable.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
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
BarbellDBKBSquat RackMachine of Choice 
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Squat 10x3

A

Limber 11

B

Box Jump

1 x 10

C

Front Squat

3 x 5

D

Front Squat

10 x 3 @ 85 %

E1

Single Leg RDL

4 x 12

E2

Bulgarian Split Squat

4 x 12

E3

DB Farmer's Carry

3 x MAX

F

Air Bike

1 x 10:00

Monday
60 MIN @Easy Pace

A

Limber 11

B

Rowing

1 x 60:00

C

Spring Ankle #1

3 x 60

Tuesday
V-Push 10x3

A

Trap 3 Raise

3 x 10

B

Push Press

3 x 5

C

Push Press

10 x 3

D1

KB Bottoms up Carry

4 x 20

D2

DB Floor Press

4 x 8

D3

Bat Wings

4 x 12

E

C2 Rower

1 x 10:00

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

A

Air Bike

1 x 10:00

B

Dead Hang

3 x MAX

C

Turkish Get Up

1 x 10:00

D

Russian KB Swing

1 x 1:00 @ 10

E

Air Bike

1 x 10:00

F

Thoracic Flow

Thursday
Pull 10x3

Circuit

A

4 rds x 25 reps Band Pull-Aparts Banded Face pulls Banded Tricep Extensions Banded Pallof Press

B

Med Ball Wall Throw

3 x 3

C

Pendlay Row

10 x 3

D1

Chest-Supported DB Row

3 x 8

D2

Pull-Up

3 x MAX

D3

Landmine Anti-Rotation

4 x 12

E1

Skull Crushers

5 x 6

E2

Alternating DB Hammer Curl

5 x 6

Friday
60 MIN @Easy Pace

A

Limber 11

B

Rowing

1 x 60:00

Coach
More from ORKA ATHLETICS
coach-avatar Cody Frey

closer-image-1
closer-image-2
Build More

Simple yet highly effective.

Get 10X3 prg.
closer-image-3

More from ORKA ATHLETICS

programs
10X3 prg.
Join Today!