BEST OF Gym Jones Cult Classic: Training by Cate Williams in TrainHeroic

BEST OF Gym Jones Cult Classic

Gym Jones

Coach
Cate Williams

This program is the most successful cycle we've ever run on our Gym Jones Cult Classic team to date. More personal bests and individual milestones were achieved during this 8 week phase than any other we've run on this team, so we've decided to offer it as a standalone program for anyone who is looking for a program that will help them hit their goals on their terms.

This is a power endurance program that focuses on improving your 2k row and 10 min max cals assault bike test, but incorporates conjugate strength and accessory work as well to ensure you don't lose any of your gains while youre focusing on conditioning.

Start the program whenever you'd like to, follow along at your own pace, and chase your goals on your terms!

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Proven Programming
This cycle has been tested by our Gym Jones Cult Classic team and produced more PR's than any other cycle we've run on the team to date. Commit to a program knowing it's been tried and tested, modified and perfected to lead you to success.
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Build your engine
Looking to improve your 2k row or performance on the assault bike? This is the program for you. 100% (you read that right) of the athletes who stuck with this program PR'ed their 2k row after the 8 week cycle.
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Stay strong
No need to lose your gains while you're getting fit. 2-3 days of conjugate strength every week will keep you strong while you focus on your cardio. The program includes plenty of accessories for stability and injury proofing, too!
Features
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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
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Barbell // Plates // Rower // Dumbbells
Recommended
Assault Bike // Kettlebells
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Sample Week
Week 1 of 9-week program
Sunday
WEEK 1 DAY 1

Warm Up I

A

5 mins general cardio warmup

Warm Up II

B

3 rounds: 10 air squats 10 jumping air squats 10 push ups 10 band dislocates 10 band pull aparts

C

Rowing

250, 500, 750, 500, 250

D

Rowing

250, 500, 750, 500, 250

E

Push-Up

Cool down

F

Cool down as desired 10-15 mins

Monday
WEEK 1 DAY 2

Warm Up 1

A

5 mins general cardio warmup + 10: sprint :20 easy x10 rounds

Warm Up 2

B

EMOM x10: 2 cleans (from the floor) Use a moderate weight to start, build if you feel confident!

C

Back Squat

1 x 3

D

Good Morning

5 x 5

E

Single Arm DB Row

4 x 12

F

Front Rack Step-Ups

3 x 12

Circuit

G

50-40-30-20-10 Row Calories + Sit Ups

Tuesday
WEEK 1 DAY 3

Circuit

A

5-10 mins general cardio warmup

Barbell Complex

B

5x deadlift 4x hang power clean 3x front squat 2x reverse lunge (each)(bar front rack) 1x split jerk x4 rounds Start with an empty bar, add weight each round

C1

Deadlift

3 x 10

C2

Assault Bike

3 x 2:00

D1

Front Squat

3 x 5

D2

Assault Bike

3 x 4:00

E

Pull-Up

Wednesday
WEEK 1 DAY 4

Assault Bike Warmup

A

10 mins on assault bike, completed as: :10 @ 100 watts OVER 10 min max PR Pace :50 @ 100 watts UNDER 10 min max PR pace

B1

Push-Up

3 x 10

B2

Band Pull-Apart

3 x 10

B3

Shoulder Disclocate

3 x 10

B4

Band Face Pull

3 x 10

C

Shoulder Press

D

Incline Bench Press

4 x 8

E

Barbell Row

5 x 5

F

DB Tricep Extension

3 x 12

G

Banded Tricep Pushdown

1 x 100

Cool down

H

Cool down as desired 10-15 minutes

Thursday
WEEK 1 DAY 5

A

Gym Jones Named Workout | JONESTOWN MASSACRE

B

1.5 mile run 25 burpees 50 mountain climbers 50 little man in the woods 50 hollow rocks 120m bear crawl 25 burpees 1.5 mile run

Friday
WEEK 1 DAY 6

Warm Up: 10 min EMOM

A

10 min EMOM: All in one minute*: 1x push up 1x burpee 1x burpee box jump over *add one rep of each exercise every minute until you cannot finish on the minute **when you cannot complete on the minute, finish out the 10 minutes doing just the burpee box jump overs

B

Snatch High Pull

5 x 3

C

Deficit Deadlift

1 x 1

D

Snatch Grip Romanian Deadlift

4 x 8

E

Glute-Ham Raise

4 x 12

F

Alternating DB Hammer Curl

4 x 12

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The Mind is Primary

8 weeks to your best self starts today!

Get BEST OF Gym Jones Cult Classic
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BEST OF Gym Jones Cult Classic