Hero Coaching
Coach
Sonne Skedgwell
Features
1 sessions per week
Must use App app to view and log training
Program Training
Get Strong Fast!
The Rogue Project strength workouts are purely focused on developing strength in the most bang for buck compound exercises, that will lay your foundation of muscle & boost metabolism to effectively burn body fat.
Build Muscle
Although the Rogue Project focuses on developing strength, conditioning & fat loss, the nature of the training will help build muscle also.
Build Your Engine
The conditioning days are surely going to test your grit, however the results will all be worth it. These workouts are going to build awesome conditioning so you not only LOOK like you move, you will have the performance to back it up. Get focused, embrace the suck & get after it!
Torch Body Fat
Training for performance essential tells your body to ditch the "dead weight"! After 8-weeks you will not only have a better functioning, high performing physique, you will have a leaner more toned one also!
Sample Week
Week 1 of 8-week program
Sunday
Day 1 - Whole-body Strength A
A
Safety-bar Squat
3 x 12
B
Romanian Deadlift
3 x 12
C
Barbell Incline Bench Press
3 x 12
D
Neutral-grip Pulldown
3 x 12
E
DB Reverse Lunge
3 x 10
F
Treadmill Work
1 x 15:00
Monday
Day 2 - Cardio
A
Walk
1 x 45:00
Tuesday
Day 3 - Whole-body Conditioning A
A1
Sled Push
3 x 2:00
A2
Russian KB Swing
3 x 25
A3
Backward Sled Drag
3 x 2:00
B
Assault Bike
6 x 0:10 @ 0:50
C
Treadmill Work
1 x 20:00
Wednesday
Day 4 - Cardio
A
Walk
1 x 45:00
Thursday
Day 5 - Whole-body Strength B
A
Heels-elevated Squat
4 x 10
B
Barbell Hip Thrust
4 x 12
C
Seated DB Shoulder Press
4 x 10
D
Chest-Supported DB Row
4 x 12
E
Bulgarian Split Squat
3 x 10
F
Treadmill Work
1 x 15:00
Friday
Day 6 - Whole-body Conditioning B
A1
DB Snatch
6 x 5
A2
Sled Push
6 x 20
A3
DB Farmer's Walk
6 x 20
A4
Backward Sled Drag
6 x 20
A5
Overhead Carry
6 x 20
B
Treadmill Work
1 x 20:00
More from Hero Coaching
programs
