Superfly Performance
Functional Fitness, General Fitness
Coach
Adrian Jourdan
Features
4 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for advanced athletes.
Delivered through TrainHeroic
Sweating over a lifeless 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.
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A1
Bench Press (Double Dumbbell)
3 x 8
A2
Pull-Up
3 x 6
B1
Close Grip Bench Press
3 x 12
B2
Bent Over DB Row
3 x 12
C
Push Up
4 x MAX
Circuit
D
30 - 20 - 10 Air Bike Cals Pull Ups
Monday
Week 1 Day 2
A1
Walking Lunges
3 x 12
A2
Single Leg RDL (Double Dumbbell)
3 x 8
B
Back Squat
3 x 12
C
GHD Sit-Up
4 x 15
Circuit
D
5 S2OH (60%) 50 DUs 5 rounds
Tuesday
Week 1 Day 3
A1
Strict Press
3 x 12
A2
Ring Rows
3 x 6
B1
Incline DB Bench Press
3 x 12
B2
Legless Rope Climb
3 x 2 @ 10
C
Push Up
4 x MAX
Circuit
D
15 Hang Power Clean (60%) 10 Bar Over Burpees 8 min AMRAP
Wednesday
Week 1 Day 4
A
Front Squat
3 x 6
B
RDL
3 x 8
C
Lateral Lunge
3 x 10
D1
Toes To Rings (Strict)
4 x 16
D2
Skull Crushers
4 x 10
Circuit
E
Death by Thrusters (50%)
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