Enduro Protocol - 12wk program
ThrashMotoCo
Weightlifting, Functional Fitness, Functional Training, Youth Sports, Mobility, Mountain Biking, Strength & Conditioning12 week, one-time purchase, specific to off-road riding. Tested on the pros.
A1
TMC bent over kb catch
5 x 12
A2
Goblet Squat
5 x 10
A3
TMC - Glute Bridge with slide out
5 x 8
A
TMC lunge with twist
1 x 20
B
9090 new get ups
1 x 20
C
TMC squat sit with rotation reach
1 x 1:00
D
TMC Push Up Toe Tap
1 x 20
E
TMC Cossack Squat
1 x 20
A
TMC - staggered hops
2 x 0:45
B
Box Jump
2 x 10
C
TMC standing MB rotaional slam
2 x 10
A
Cardio
1 x 60:00
A1
TMC - medball push up
5 x 20
A2
TMC box step up
5 x 20
A3
TMC deadbug w/medball
5 x 16
A
TMC - staggered hops
2 x 0:45
B
Box Jump
2 x 10
C
TMC standing MB rotaional slam
2 x 10
A
TMC lunge with twist
1 x 20
B
9090 new get ups
1 x 20
C
TMC squat sit with rotation reach
1 x 1:00
D
TMC Push Up Toe Tap
1 x 20
E
TMC Cossack Squat
1 x 20
A
Cardio
1 x 60:00
A1
Half-Kneeling DB Shoulder Press
5 x 16
A2
TMC kickstand DL
5 x 16
A3
TMC adductor slide out
5 x 16
A
TMC - staggered hops
2 x 0:45
B
Box Jump
2 x 10
C
TMC standing MB rotaional slam
2 x 10
A
TMC lunge with twist
1 x 20
B
9090 new get ups
1 x 20
C
TMC squat sit with rotation reach
1 x 1:00
D
TMC Push Up Toe Tap
1 x 20
E
TMC Cossack Squat
1 x 20
Steve McGIll
Life longer dirt-biker, retired special operations military veteran. Mobility specialist.
Weather you've got 15min, 45min, or 90min to go to the gym and commit to yourself.... I want it to be the absolute most value for your time.
Get Enduro Protocol - 12wk program
Willem Avenant
Willem successfully ran the 2025 DAKAR
Verified Athlete""Best in the Biz""
