Team Reach Training
Functional TrainingAmplified Metabolic Performance sessions - also known as AMPs at Reach - serve as supplemental training sessions for athletes looking to boost their performance on the most commonly used equipment in functional fitness events. This is a great supplemental program for those training for Dekafit or OCR.
The program aims to cover bike, row, ski, and running intervals. The bike, row, and ski intervals cover the most commonly used benchmarks used in competition. The running intervals focus on 400m top end repeat speed, 1-mile time, and 5k distance.
The program can be followed as laid out, cherry picked, or in sequential order on whatever days an athlete can fit them in their training.
This program is most commonly used as a 2-a-day supplement.
*The program consists of 20 unique training sessions.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Air Bike
3 x 1:00
C
Rowing
5 x 200
D
SkiErg
1 x 1000
E
Depth Plyo Push-Up
5 x 10
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Box Jump Overs
3 x 20
C
Ram Burpee
3 x 10
D
Keiser Rotational Row
3 x 10
E
Explosive Pendlay Row
5 x 5
Recovery
F
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Light Jog
1 x 5:00
C
Running Intervals
5 x 1000
D
Farmer's Carry
1 x 200
Recovery
E
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
SkiErg
5 x 200
C
Rowing
3 x 1:00
D
Air Bike
1 x 5000
E
Single Leg Ball Throw to Hop Catch
3 x 5
F
Banded Hip Thrust
3 x 5
Recovery
G
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
Speed Ladder Work
Perform each pattern down the ladder and back. Complete 3 rounds. Rest as needed. 1) Forward 1 Foot In 2) Forward 2 Foot In 3) One Foot In & Out 4) Two Feet In & Out 5) Lateral Two Feet 6) Lateral Two Feet In & Out 7) Backpedal Two Feet In & Out
C
Sled Sprint
4 x 25
D
Light Jog
1 x 3:00
E
Running Intervals
3 x 400
F
OH MB Power Toss
3 x 3
Recovery
G
Reach Cooldown
Perform 2 sets of 30 seconds of each stretch: 1) Modified Pigeon 2) Kneeling Lunge 3) Kneeling Hip Flexor Stretch 4) Extended Lizard 5) Fragon 6) Thread the Needle 7) PVC to Box Lat & Pec Stretch 8) Couch Stretch *Stretch any additional muscles, as needed.
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
