Thrash Moto Co.

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

12wk, 1 time purchase! specific to off road. Based on testing and feedback from riders accomplishing AL the hardest and longest races/rides in the world! Redbull Romaniacs, Erzberg Rodeo, DAKAR RALLY, BAJA 1000 and more!

Features
1 sessions per week
Must use App app to view and log training
Program Training
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5 Sessions per week
based on 3 strength days, and 2 cardio days a week!
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Strength, Mobility, and Cardio
Maximize your seat time by enhancing your fitness while off the bike
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Longer Rides
Long days, or riding into your old age.... get there with TMC
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Less Injuries
Stronger bones and healthy joints are the name of the game!
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
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Sample Week
Week 1 of 12-week program
Sunday
C Main A

A1

TMC bent over kb catch

5 x 12

A2

Hip Thrust

5 x 12

A3

TMC adductor slide out

5 x 16

Sunday
B - PLYO

A1

High Knees In Place

1 x 1:00

A2

TMC - staggered hops

1 x 1:00

A3

TMC jump from kneeling

2 x 6

Sunday
A - Mobility

A1

TMC lunge with twist

1 x 30

A2

9090 get ups

1 x 20

A3

TMC Push Up Toe Tap

1 x 20

A4

TMC Cossack 2

1 x 2:00

A5

TMC hip airplanes

1 x 12

A6

TMC squat sit with rotation reach

1 x 1:00

Monday
C Main A

A1

TMC - medball push up

5 x 20

A2

TMC box step up

5 x 20

A3

TMC elevated reverse plank

5 x 16

Monday
A - Mobility

A1

TMC lunge with twist

1 x 30

A2

9090 get ups

1 x 20

A3

TMC Push Up Toe Tap

1 x 20

A4

TMC Cossack 2

1 x 2:00

A5

TMC hip airplanes

1 x 12

A6

TMC squat sit with rotation reach

1 x 1:00

Monday
B - PLYO

A1

High Knees In Place

1 x 1:00

A2

TMC - staggered hops

1 x 1:00

A3

TMC jump from kneeling

2 x 6

Tuesday
2025-04-08

A

Cardio

1 x 60:00

Wednesday
C Main A

A1

Half-Kneeling DB Shoulder Press

5 x 16

A2

TMC kickstand DL

5 x 16

A3

TMC plank twist

5 x 60

Wednesday
A - Mobility

A1

TMC lunge with twist

1 x 30

A2

9090 get ups

1 x 20

A3

TMC Push Up Toe Tap

1 x 20

A4

TMC Cossack 2

1 x 2:00

A5

TMC hip airplanes

1 x 12

A6

TMC squat sit with rotation reach

1 x 1:00

Wednesday
B - PLYO

A1

High Knees In Place

1 x 1:00

A2

TMC - staggered hops

1 x 1:00

A3

TMC jump from kneeling

2 x 6

Thursday
2025-4-10

A

Cardio

1 x 60:00

Enduro Fitness - On Season 12wk package