ORKA ATHLETICS
Strength 2.0 Program
You have to be able to recover.
Anyone can write a program that can beat you down but if you can't recover from it what's the point.
This program balances both very well. Alternating weeks allow you to adapt and grow. Hitting new PRs at the end.
The Program is 6 weeks long. Recommend a reload/deload after the program.
The program is broken up into a upper and lower split.
Two uppers/Two Lowers
Two Longer Cardio Days & One Mobility Day
There is also optional Sprint work and Conditioning days mixed in.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Dynamic Sprint Warmup
A2
10 Yard Sprint
6 x 10
Weightroom Warmup
B
Perform this warmup if you skipped the Speed/Agility Warmup & Drill Side plank to elbow touch 2x10 each Band pull apart 2x10 ALT med ball push-ups 2x8 each
C
Bench Press
4 x 5 @ 65, 75, 85, 85 %
D1
Ring Dips
4 x 6
D2
Weighted Strict Pullup
4 x 6
E
Bent Over Rear Delt Fly
4 x 25
F
Sled Push
8 x 10 @ 100 %
G
Foam Roll
A
Air Bike
1 x 5:00
Circuit
B
2x10 Hanging Leg Raises 2x10 Goblet Squats 2x10 BWT Walking Lunges
20 min AMRAP
C
5x DB Reverse or Walking Lunges, FFESS, Cossack 5x Shoulder Elevated Barbell Hip thrust, or Shoulder elevated single leg hip thrust Rest as needed Rest as needed Try to maintain 5 reps throughout the workout do 4 then 3 then 2 Keep track of total reps.
20min AMRAP
D
5 x Banded X Lateral Walk 5 x GHD Hip Extensions, GHR, Leg Curls, Banded or Barbell Good Mornings 5 x DB Box Step Ups or DB Russian Step ups alt legs each round Rest as needed Try to maintain 5 reps throughout the workout do 4 then 3 then 2 Keep track of total reps
E
Sled Push
8 x 20
F
Foam Roll
A
Agile 8
B
Reverse Lunge with Contralateral One Arm Band Row
2 x 20
C
Step up with Contralateral Shoulder Press
2 x 20
D
Split Squat with Contralateral Arm Band Row
2 x 20
E
Squat With Dumbbell Shoulder Press
2 x 20
F
Foam Roll
G
Sled Push
6 x 1:30
H
Foam Roll
A
Air Bike
1 x 5:00
Circuit
B
Banded Face pulls 2x15 Shoulder Dislocates 2x10 Hanging Leg Raises 2x15
20 min AMRAP
C
5reps x Ring Pullups (Towel, Rope Climbs) Or Ring Rows 5reps x KB Press, DB Push Press, Arnold DB Press, or Barbell Strict press, or push press Rest as needed try to keep moving If shoulders are an issue sub for DB Incline Bench or Landmine Half Kneeling Press
15min AMRAP
D
5 x Dips (add weight or Rings if you can) or Skull Crushers 5 x DB Hang Clean and Press, or DB Hammer Curls Rest as needed Try to maintain 5 reps throughout the workout do 4 then 3 then 2
E
Sled Push
8 x 20
F
Foam Roll
A1
Dynamic Sprint Warmup
A2
5-10-5 Sprints
6 x 5
Weightroom Warmup
B
Perform this warmup if you skipped the Speed/Agility Warmup & Drill Side plank to elbow touch 2x10 each DB SL RDL 2x10 each X band lateral walks 2x10 each Box Jump 6 x 1 Jump ( Step Down)
C
Front Squat
4 x 5 @ 65, 75, 85, 85 %
D1
DB Rear Foot Elevated Split Squat
4 x 8
D2
Glute-Ham Raise
4 x 8
E
Calf Raise
2 x 15
F
Sled Push
8 x 10 @ 100 %
G
Foam Roll
A
Band Pull-Apart
1 x 100
B
Turkish Get Up
1 x 100
C
Band Face Pull
1 x 100
D
Russian KB Swing
1 x 100
E
Foam Roll
A
Limber 11
B
Thoracic Flow
