Shotgun Wedding

Andy Thompson Training

Strength & Conditioning, Bodybuilding, Functional Fitness, General Fitness, Custom Programming
Coach
Andy Thompson

This is a program designed to sculpt your physique and develop strength, and has an added element of conditioning and athleticism.

Who is it for? If you are looking to get in great shape for your wedding or special day, or if you are a regular gym-goer that knows their way around the gym, a burnt-out coach, or just generally interested in getting stronger, filling out your shirts/pants, improving your conditioning, as well as just switching things up a bit, then this is for you! This is a 10-week, 6-day-per-week program designed to get you looking and feeling great for that big day!

This program was tested and retested to make sure the progressions were clear and fast.

Shotgun Wedding

Skill level 4

Skill level scale: 1= low skill, 5= high skill

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STOP GUESSING
You'll have access to smart programming that will get you the results you want. You just need to do the work. If you pay attention, you'll learn the principles along the way.
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Get Access To Me
Join me and I'll set you straight on progressive training. The shit you're learning on Instagram or Youtube probably has you mixed up, not knowing which direction to turn. I say this because I've met and talked to thousands of people in the "fitness industry" has failed. I'll get you doing what you should be doing.
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RESULTS for your special day.
Do the workout. Track your progress. Watch and measure the results!
Features
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Access to me
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 6 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
Demonstration videos to guide your movements and make execution easy and effective.
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Delivered through TrainHeroic
Your coach and programming will challenge you, facilitate record tracking, and keep you engaged, all through the app!
Equipment
Required
Barbell, Dumbbells, Rower, Bands, Pull up bar, Rings or dip stat
Recommended
Medicine ball, Kettle bells, Cables, GHD machine, Bosu Ball, Ab
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A

Incline DB Bench Press

B

Stationary Dip

Conditioning

C

Ski erg/burpee deadlift

3 rounds for time: 20 cal ski erg 20 dumbbell burpee deadlifts (sub ski erg with: cal row, cal bike, 400 meter run) Each round should take approximately 4-5 min. Record total time, and weight used for dumbbells. Dumbbells should be challenging, but you should be able to keep moving.

Monday
Week 1 Day 2

Conditioning

A

Run, ghd sit up

4 rounds 400 meter run 15 ghd sit ups Sub run with: 500 meter row, 500 meter ski erg, 800 meter bike Sub ghd sit up with: toes to bar, v-up, or ab mat sit up Note how long it took you to complete this circuit.

B

Sissy squat

C

Back Squat

12, 9, 6

D

DB walking lunge

E

Rower seat hamstring curl

F

Banded Bosu Ball crunch

Tuesday
Week 1 Day 3

A

Barbell seal row

B

DB tripod row

C

Barbell hang power clean

4 x 3

Conditioning

D

EOMOM Pull ups, echo bike

Every Other Minute On the Minute for 10 min: Evens: 15 pull ups (kipping is ok) Odd: 10 cal echo bike Attempt to keep each round around 1 min to 1:20 in length. If you cannot do 15 pull ups, lower the amount of reps, or use a band to help complete the action. Record your splits and/or reps Substitutions: Pull up- with Ring row, or bent over barbell/db row Echo Bike- with Rower or ski erg for cals

Wednesday
Week 1 Day 4

A

DB Flat bench

B1

Stationary Dip

B2

Inclined EZ bar Skull crusher

C

Banded chest fly

Conditioning

D

Spider Annie

For time: 50 double unders 50 ab mat sit ups 5 wall walks 40 double unders 40 ab mat sit ups 4 wall walks 30 double unders 30 ab mat sit ups 3 wall walks 20 double unders 20 ab mat sit ups 2 wall walks 10 double unders 10 ab mat sit ups 1 wall walks Substitutions: Double unders: Reduce the reps or double the singles Wall walks: inch worm, or standard push up or knee push up

Thursday
Week 1 Day 5

Conditioning

A

3 rounds 800 meter run/deadlifts

3 rounds for time: 800 meter run 15 deadlifts Use a weight that is challenging but not impossible. This workout should not be longer than 20 minutes. Substitutions: Run- with 800 meter row or 1 mile bike Deadlift- with kettle bell swings or 30 reverse lunges (weight is optional)

B

DB Bulgarian split squat

C

Hip extension

Friday
Week 1 Day 6

A

Single arm cable pull down

B

Landmine close grip row

C

chest supported rear delt fly

Conditioning

D

EMOM thrusters, muscle ups, double unders

Every Minute on the Minute for 10 minutes: Evens: 10 thrusters 65-95 lbs Odd: 5 muscle ups + 20 double unders Substitute muscle ups with Pull ups (strict or kipping). Substitute double unders with single unders or jumping jacks. Increase or decrease intensity by adjusting weight or reps.

Coach
coach-avatar Andy Thompson

Professional Coach/Trainer since 2002. Certifications include: NSCA CPT, Cooper Institute CPT, NASM CPT, CrossFit Level 3, USAW Level 1 & Nationally ranked athlete, IKSFA, USA Gymnastics Safety Certified, Black belt in Northern Shaolin 7 Star Praying Mantis Kung Fu. Owner of CrossFit Hollywood since 2008.

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Don't waste any more time.

Let me help you train like a Pro, to build more muscle, more predictably than ever before.

Get Shotgun Wedding
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FAQs
How many days per week is this program?
6x/week. It was tested and retested for effective and time efficient training
If I don't have all the recommended equipment can I still do it?
Yes. There are movement substitutions for all exercises.
The Proof
verified-athlete-avatar David Page

Athlete, Coach, Trainer

Verified Athlete

"Andy hit another home run. This program is so well thought out and backed by tested principles. This program got me ready for my wedding in 3 months. I'm feeling better and looking better than I ever have. I highly recommend it to anyone looking to spark the next level up in your fitness journey."

Shotgun Wedding