The McCartha Effect

Endurance, Strength & Conditioning
Coach
Stormy McCartha

Looking for a way to build your endurance at the same time increase your strength, this is the program for you. 

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
You will need a good pair of running shoes. Most gyms will have all equipment needed // and if not you can always sub out for other movements similar based on the equipment you do have access to.
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Sample Week
Week 1 of 13-week program
Sunday
Week 1 Day 1

A

Run

1 x 60:00

Sunday
Week 1 Day 1

A

Power Snatch

3 x 1

B

Power Snatch

6 x 3

C1

DB Floor Press

5 x 12

C2

DB Pullover

5 x 12

C3

DB Overhead Tricep Extension

5 x 12

D

Landmine Bar Twist

4 x 10

Conditioning

E

Core TME

Complete the following in the designated time frames: 00:00-2:00 Minutes 40 + Sit Ups 02:00-4:00 Minutes 40 + Hollow Rocks

Monday
Week 1 Day 2

A

Run

1 x 60:00

Monday
Week 1 Day 2

Conditioning

A

1 KB Workout

20 Minutes (E2MOM) Every 2 Minutes on the Minute 3/3 KB Swings (3 on each side) 3 KB Cleans 3 KB Squat Cleans 3 KB Long Presses 5 Slow Mountain Climbers

Tuesday
Week 1 Day 3

Prep

A

Warmup

1 Minute of Banded Tricep Extension 10 - Banded Pull Aparts 10 - 90/90 Breathing 10 - Bird Dogs 10 - Glute Bridges 10 - Dead Bugs 10 - Goblet Squats

B

Deadlift

3 x 1

C

Deadlift

6 x 6

D

Bulgarian Split Squat

4 x 12

E

Curtsy Lunge

4 x 12

F

Banded Good Mornings

4 x 15

G

Hanging Knee Raise

3 x 10

Wednesday
Week 1 Day 4

A

Run

1 x 60:00

Wednesday
Week 1 Day 4

A

Bench Press

3 x 1

B

Bench Press

6 x 6

C

Bent Over Row

4 x 12

D

Seated Row

4 x 15

E

Band Face Pull

4 x 20

F

DB Shrug

4 x 15

G

Front Plank Position TME

3 x 0:30

Thursday
Week 1 Day 5

A

Box Squat

3 x 1

B

Box Squat

8 x 8

C

Single Leg RDL

4 x 12

D

DB Renegade Row

4 x 12

E

Dead Hang

F

Pallof Press

4 x 12

Friday
Week 1 Day 6

A

Run

1 x 60:00

Friday
Week 1 Day 6

A

Standing DB Press

4 x 8

B

Skull Crushers

4 x 10

C

Meadows 6 Ways

4 x 6

D

DB Overhead Tricep Extension

4 x 12

E

Barbell Bicep Curl

1 x 100 @ 45 lb

Saturday
Week 2 Day 0

A

Run

1 x 90:00

Strength & Endurance Effect