Ambition Training and Nutrition
Ready to build a stronger, more resilient body? This 6-week strength program is designed to help you develop lean muscle, improve mobility, and enhance overall athleticism. Tailored for all levels, the program focuses on foundational strength movements combined with strategic progressions to keep you challenged and engaged.
Over six weeks, you’ll experience a balanced blend of strength training, HIIT-style workouts, and recovery strategies. With a deload week in Week 3 to allow your body to reset, the program ensures you're pushing your limits safely while making consistent gains.
Whether you're new to strength training or looking to elevate your current routine, this program will help you build a solid foundation, stay motivated, and embrace your inner athlete.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
LE Warm-Up
Back Squat Warm-Up 2 Rounds: 10 Bootstrappers 10 Kang Squats 10 Band Monster Walks 10 Banded Lateral Walks 10 Empty Barbell Squats
B1
Back Squat
4 x 8
B2
3-Way Banded Hip
4 x 10
C1
Sumo Romanian Deadlift
3 x 10
C2
DB Lunges
3 x 10
D1
Copenhagen Plank
3 x 3 @ 0:10
D2
Calf Raise
3 x 20
Prep
A
UE Warm-Up
5 min Bike 2 Rounds: 10 Cat Cows 10 Thread the Needle 5 Quad Rockers 2 Rounds: 10 Band Pull Aparts 10 Band Pass Throughs 10 1-Arm Banded Shoulder Press
B1
DB Bench Press
4 x 12
B2
Kneeling Single Arm High Pulley Row
4 x 12
C1
Low-Incline Bench Press
3 x 12
C2
45 Degree Incline DB Row
3 x 12
D1
Alternating DB Press
3 x 15
D2
DB Front Raise
3 x 15
Conditioning
E
Crossfit Workout A
For Time: 5 Rounds 25/20 Calorie Row 20 Dual Dumbbell Snatch 15 Burpee
Prep
A
LE Warm-Up
Back Squat Warm-Up 2 Rounds: 10 Bootstrappers 10 Kang Squats 10 Band Monster Walks 10 Banded Lateral Walks 10 Empty Barbell Squats
B1
Deadlift
4 x 8
B2
Straight Arm Pulldown
4 x 8
C1
Skull Crushers
3 x 15
C2
Zottman Curls
3 x 15
D1
Hamstring Walk Outs
2 x 6
D2
DNS Star Pattern
2 x 6
Conditioning
E
Erg Circuit
4 RFT: 500m Row Erg, RPE 8 0:30 Rest 500m Ski Erg, RPE 8 90s Rest
Prep
A
LE Warm-Up
Back Squat Warm-Up 2 Rounds: 10 Bootstrappers 10 Kang Squats 10 Band Monster Walks 10 Banded Lateral Walks 10 Empty Barbell Squats
B1
Front Squat
4 x 8
B2
Spanish Squat TKE
3 x 10
C1
Overhead Walking Lunge
3 x 20
C2
DB Staggered RDL
3 x 20
D1
Single Leg Calf Raise
3 x 30
D2
Plank Up Downs
2 x 30
D3
KB Front Rack Marches
2 x 30
Conditioning
E
Crossfit Metcon B
x3 Sets Complete a 4:00 AMRAP: 15/11 Calorie Echo Bike 10 Single Arm Devil Press 10 Single Arm Dumbbell Thruster Max Calorie Echo Bike Remaining Time *Rest 2 minutes between sets Record Total Calories
Prep
A
UE Warm-Up
5 min Bike 2 Rounds: 10 Cat Cows 10 Thread the Needle 5 Quad Rockers 2 Rounds: 10 Band Pull Aparts 10 Band Pass Throughs 10 1-Arm Banded Shoulder Press
B1
Bent Over Row
4 x 12
B2
One-Arm DB Bench Press
4 x 12
C1
Lat Pull Downs
3 x 12
C2
Pull-Up
3 x MAX
D1
Dumbbell Incline Chest Fly
3 x 12
D2
Feet Elevated Push-Up
3 x 12
Simple Circy Circuit!
E
10 Min EMOM: x5 rounds Min 1: 20 American KB Swing Min 2: 10 Push Ups
