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 you workout. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
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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.
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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.
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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
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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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
BarbellDBKBSquat RackMachine of Choice 
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Limber 11

B

Box Jump

1 x 10

C

Front Squat

3 x 5

D1

Air Bike

10 x 15

D2

Front Squat

10 x 3 @ 85 %

D3

DB Reverse Lunge

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
Week 1 Day 3

A

Med Ball Wall Throw

1 x 10

B1

C2 Rower

10 x 15

B2

Push Press

10 x 3

B3

Pull-Up

10 x 3

C1

KB Bottoms up Carry

4 x MAX

C2

DB Floor Press

4 x 8

C3

Bat Wings

4 x 12

D

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
Week 1 Day 5

A

Med Ball Wall Throw

3 x 3

B1

C2 Rower

10 x 15

B2

Close Grip Bench Press

10 x 3

B3

Bent Over Row

10 x 3

C1

Strict Dip

3 x MAX

C2

Pull-Up

3 x MAX

C3

Landmine Anti-Rotation

4 x 12

D

C2 Rower

1 x 10:00

Friday
60 MIN @Easy Pace

A

Limber 11

B

Rowing

1 x 60:00