Strongman, Strength & Conditioning
Logan Gelbrich

This 8-week long course is an introduction to the discipline of the sport of Strongman. This is old school, folks. Think kegs, yokes, tires, atlas stones, chains, and a whole lot of fun!

Poorly named, “Strongman” isn’t just for men, nor is it just for the strongest people out there. This program, like our GPP, program is fully scalable. There’s no requisite strength or fitness level to participate.

What will we do in Strongman 101?

Your gym experience will feel a lot less like CrossFit and a lot more like Rocky IV. During the 8-week curriculum you will meet twice a week to learn how to flip tires, swing a sledge hammer, lift atlas stones, lift and press kegs, use famer’s handles, and carry a yolk.

The training is a combination of strength training and metabolic conditioning.

Why take Strongman 101?

Potent Stimulus. This course will blend old school movements and objects with “new school” programming. The dynamic nature of a clean and press with a water filled keg, for example, pails in comparison to a neatly loaded barbell. These unfavorable stimuli yield incredible gains that outperform the world of conveniently designed barbells and dumbbells.

“Large loads, long distances, quickly.” In the strength and conditioning world, this is the Holy Grail. Strongman has the ability to foster work capacity better than anything out there with these tools. Moving heavy loads quickly is the name of the game for fitness development.

Real World Strength. When’s the last time you found a nicely chalked handle when you bent down to help a friend move a couch? Strongman is a remarkable tool for building functional strength and capacity because, in part, of its ability to force athletes to execute movements in sub-optimal positions with odd objects. “Knees out, heels down, chest up” is great when you’re lifting a barbell on a lifting platform, but life doesn’t happen that way.

Increased Grip Strength. We are only as strong as we are able to hold on. Strongman’s practical nature builds true grip strength that has invaluable carry over to CrossFit and, better yet, life!

PR in Maximal Lifts. The phosphagen and glycolytic pathways are our bread and butter. Increasing proficiency in competency in unconventional Strongman lifts at upwards of 90% of standard barbell one rep max efforts will increase current personal bests in their respective barbell lifts when the lifter returns to favorable lifting positions.

FUN! There’s something about training with unique tools in Strongman that just makes hard work fun.

2 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
Sample Week
Week 1 of 8-week program
SM101: Week 1, Day 1

Day 1: Introduction


Introduction to Strongman 101 Goals: 1.Learn a new modality 2. Increase functional strength 3. Increase GPP 4. Set a PR (:60 Stone to Shoulder) 5. Have FUN! Why Strongman 101? -Short, heavy, anaerobic training is a win/win for aerobic AND anaerobic results -Odd lifts support traditional lifts "-Remembered vs. Learned" " This stuff is low tech and easier to master than many complex movements (i.e. snatch, clean, muscle up, etc) -Return on investment (nearly instant intensity with load) -Fun training is motivating training


Stone to Shoulder

1 x 1:00


Keg Carry

3 x 100


Stone to Shoulder

3 x MAX

SM101: Week 1, Day 2


Log Clean and Press

1 x 1 @ MAX lb


Sledgehammer Strikes

6 x 15


Log Clean and Press

6 x MAX



Strongman 101