12 weeks CrossFit strength

PARADOX performance

Functional Fitness, Functional Training, Bodybuilding

Coach

PEDRO TIRADO

Monday: CrossFit Metcon, Olympic Lifting, Bodybuilding (Upper Body Push/Abs) Tuesday: Conditioning, Strength Training (Squat Focus), Bodybuilding (Lower Body/Abs) Wednesday: CrossFit Skills/Movements Practice, Bodybuilding (Upper Body Pull/Arms) Thursday: Rest or Active Recovery Friday: CrossFit Metcon, Olympic Lifting, Bodybuilding (Full Body/Abs) Saturday: Conditioning, Strength Training (Deadlift Focus), Bodybuilding (Lower Body/Abs) Sunday: Rest or Active Recovery

$30

Get 12 weeks CrossFit strength

Improved Overall Fitness and Performance

The combination of CrossFit Metcons, Olympic lifting, and bodybuilding workouts ensures a well-rounded approach to fitness. incorporating various training modalities, this program enhances cardiovascular endurance, muscular strength, power, and flexibility. E

Enhanced Muscle Growth and Strength

Bodybuilding exercises focus on muscle isolation and volume, promoting muscle growth. Olympic lifts like snatches and clean and jerks develop explosive power and overall strength. This dual approach ensures balanced muscle development and increased overall strength

Increased Skill Proficiency/Efficiency

By regularly practicing movements like muscle-ups, handstand push-ups, and double-unders, athletes improve their technical proficiency and movement efficiency. This specific preparation is crucial for performing well in CrossFit competitions, where skill and technique are as important as strength and endurance

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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, all through app.

Equipment

Required

Barbell and Plates // Dumbbells // Kettlebells // Pull-Up Bar // Gymnastics Rings // Rowing Machine // Assault Bike or Echo Bike // Jump Rope // Box // Wall Ball // Squat Rack // Bench

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

dynamic warm up

1 x 10:00

CrossFit Metcon

3 rounds for time: - 400m run - 21 kettlebell swings (53/35 lbs) - 12 pull-ups - **Intensity:** Moderate scaled version - 400m run - 21 kettlebell swings (53/35 lbs) - 12 ring rows

snatch warm up

1 x 10:00

Snatch

7 x 3 @ 50, 60, 70, 70, 70, 70, 70 %

Bench Press

4 x 10

Overhead Press

4 x 12

DB Fly

3 x 15

Dip

3 x MAX

Plank

3 x 0:30

Russian Twist

3 x 15

Bicycle Sit-Ups

3 x 20

Monday

Week 1 Day 2

Rowing

1 x 1000

dynamic warm up

1 x 10:00

Conditioning

5 rounds: - 500m row - 20 burpees - **Intensity:** High

Back Squat

5 x 5 @ 75 %

Front Squat

3 x 8 @ 70 %

Leg Press

4 x 15

DB Lunges

4 x 12

Leg Extension

3 x 20

Calf Raise

4 x 20

Bicycle Sit-Ups

3 x 20

Russian Twist

3 x 15

Plank

3 x 0:30

Tuesday

Week 1 Day 3

dynamic warm up

1 x 10:00

Handstand Hold

4 x 0:30

Handstand Push-Up

5 x MAX

muscle up warm up

1 x 10:00

Bar Muscle Up

5 x 5

AMRAP TEST

AMRAP TEST IN A 5 MINUTE WINDOW X 4 ROUNDS 5 ROUNDS OF MAX HAND STAND PUSH UPS 5 BAR MUSCLE UPS 50 DOUBLE UNDERS REST 2 MINUTES AFTER EACH 5 MINUTE WINDOW SCALED VERSION DO 5-6 CHEST TO BAR OR 10-12 PULL UPS OR 10-12 RING ROW

Lat Pulldown

4 x 10

Bent Over Row

4 x 12

hammer strength Back row

4 x 12

Seated Row

4 x 12

Barbell Bicep Curl

4 x 15

Hammer Curl

3 x 15