Enduro Protocol - 12wk program

ThrashMotoCo

Weightlifting, Functional Fitness, Functional Training, Youth Sports, Mobility, Mountain Biking, Strength & Conditioning
Coach
Steve McGIll

12 week, one-time purchase, specific to off-road riding. Tested on the pros.

$125
Get Enduro Protocol - 12wk program
benefit-image-0
5 Sessions per week
based on 3 strength days, and 2 cardio days a week!
benefit-image-1
Strength, Mobility, and Cardio
Maximize your seat time by enhancing your fitness while off the bike
benefit-image-2
Longer Rides
Long days, or riding into your old age.... get there with TMC
benefit-image-3
Less Injuries
Stronger bones and healthy joints are the name of the game!
Features
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
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
Equipment
Required
Normal expected gym equipment will do just fine ! Nothing out of
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
C Main A

A1

TMC Pull KB BO catch

5 x 12

A2

Goblet Squat

5 x 10

A3

TMC Core Glute Bridge with slide out

5 x 8

Sunday
A - mobility warm up

A

TMC Lunge with twist

1 x 20

B

TMC Mobility: 9090 get ups

1 x 20

C

TMC squat sit with rotation reach

1 x 1:00

D

TMC Mobility: Push Up Toe Tap

1 x 20

E

TMC Cossack Squat

1 x 20

Sunday
B - Plyo/agility

A

TMC Plyo/agile: staggered hops

2 x 0:45

B

Box Jump

2 x 10

C

TMC Plyo/agile: standing MB rotaional slam

2 x 10

Monday
2025-04-08

A

Cardio

1 x 60:00

Tuesday
C Main A

A1

TMC Push up medball

5 x 20

A2

TMC SQ box step up alt

5 x 20

A3

TMC Core deadbug w/medball

5 x 16

Tuesday
B - Plyo/agility

A

TMC Plyo/agile: staggered hops

2 x 0:45

B

Box Jump

2 x 10

C

TMC Plyo/agile: standing MB rotaional slam

2 x 10

Tuesday
A - mobility warm up

A

TMC Lunge with twist

1 x 20

B

TMC Mobility: 9090 get ups

1 x 20

C

TMC squat sit with rotation reach

1 x 1:00

D

TMC Mobility: Push Up Toe Tap

1 x 20

E

TMC Cossack Squat

1 x 20

Wednesday
2025-4-10

A

Cardio

1 x 60:00

Thursday
C Main A

A1

TMC Press Half-Kneeling DB Shoulder

5 x 16

A2

TMC Hinge RDL B stance

5 x 16

A3

TMC Core adductor slide out

5 x 16

Thursday
B - Plyo/agility

A

TMC Plyo/agile: staggered hops

2 x 0:45

B

Box Jump

2 x 10

C

TMC Plyo/agile: standing MB rotaional slam

2 x 10

Thursday
A - mobility warm up

A

TMC Lunge with twist

1 x 20

B

TMC Mobility: 9090 get ups

1 x 20

C

TMC squat sit with rotation reach

1 x 1:00

D

TMC Mobility: Push Up Toe Tap

1 x 20

E

TMC Cossack Squat

1 x 20

Coach
More from ThrashMotoCo
coach-avatar Steve McGIll

Life longer dirt-biker, retired special operations military veteran. Mobility specialist.

closer-image-1
closer-image-2
Ride Stronger. Ride Longer.

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
closer-image-3
FAQs
How many days a week are your typical program?
All programs are based on a 5 days a week !
The Proof
verified-athlete-avatar Willem Avenant

Willem successfully ran the 2025 DAKAR

Verified Athlete

""Best in the Biz""

More from ThrashMotoCo

teams
Enduro Protocol - 12wk program
Join Today!