BEST OF Gym Jones Summa 225 | STRENGTH 3x75

Gym Jones

Coach

Cate Williams

For the athlete whose got plenty of motivation but not enough time, we've distilled our strength and conditioning methodology into the most concise programming we've ever put out. This is a 9 week strength program that was tested by our Summa 225online team, adjusted and perfected to get you results in just 3.75 hours (225 minutes) per week.

You'll get three, 75 minute workouts a week (two strength days, one mixed modality day) and a daily breakdown of what you should be doing minute-by-minute to stay on track and work efficiently. This is the perfect program for any athlete looking to maintain their fitness or build a solid base without spending hours on end in the gym every day.

$20

Get BEST OF Gym Jones Summa 225 | STRENGTH 3x75

Efficient workouts to fit your schedule

Can't make it to the gym every day of the week? No problem. We've created this 9 week program with three, 75 minute workouts per week that hit all the essentials for maintaining and improving your fitness, without spending countless hours in the gym. Ditch the guilt about missing a day and feel confident knowing you're sticking to your program.

Not a minute wasted

We've tested each and every one of these workouts to make sure they are doable in the timeframe allotted, and pack as much into every minute as possible. Each day comes with a recommended schedule to help you stay on track.

Nothing compromised

Skip the extra hours in the gym without losing any of the benefits. We carefully crafted these programs to include accessory, structural, and technique work, even on a shorter timeframe.

Features

Access to your coaches

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

Programming 3 days per week

Detailed, expert instruction

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

Delivered through TrainHeroic

Equipment

Required

Barbell // Plates // Dumbbells // Cardio Implement (Running ok)

Recommended

Kettlebells // Box // Rower // Assault Bike

Sample Week

Week 1 of 9-week program

Sunday

BEST OF GYM JONES SUMMA 3x75 (STRENGTH) | WEEK 1 DAY 1

General Warmup (5 minutes)

5 minutes of cardio, athlete’s choice

Specific warmup (10 minutes)

10 min EMOM EVEN: 10/8/6/4/2 Goblet Squat (increase weight each round) ODD: 3x broad jump

Back Squat

5 x 7

Bench Press

5 x 7

Bulgarian Split Squat

3 x 10

Single Arm Incline DB Bench Press

3 x 10

Accessory Finisher (10 minutes)

5 minutes: 30 seconds work /30 seconds rest explosive step up Straight into 5 minutes tabata push ups (20 seconds on/10 seconds rest) for max reps

Tuesday

BEST OF GYM JONES SUMMA 3x75 (STRENGTH) | WEEK 1 DAY 2

General Warmup (10 minutes)

5 minute assault bike easy pace 5 minute assault bike 10 second sprint / 50 second easy

Specific Warmup (10 minutes)

Find a 3RM Clean (power clean if preferred). Then drop 10% for working weight

Workout (30 minutes)

30 min EMOM: Minute 1: 3x clean or power clean Minute 2: Max cals assault bike Minute 3: 1 minute rest (10 rounds)

Rest

1 x 5:00

Walking Lunges

1 x 50

Rest

1 x 5:00

Burpee

1 x 50

Cool Down (5 minutes)

Important to cool down today! Walk / stretch / foam roll for 5 minutes or more if you have time!

Thursday

BEST OF GYM JONES SUMMA 3x75 (STRENGTH) | WEEK 1 DAY 3

General Warmup (5 minutes)

5 minutes of cardio, athlete’s choice

Specific warmup (10 minutes)

10 min EMOM ODD: 3x knees to feet + sprint start EVEN: 5x Kettlebell swings HEAVY

Deadlift

5 x 7

Rest

1 x 5:00

Shoulder Press

5 x 7

Rest

1 x 5:00

Accessory Finisher (10 minutes)

10 min AMRAP Bent Over Row 55#/75# 2-4-6-8-10... etc Push Press 55#/75# 2-4-6-8-10....etc 6x box jumps after each set Looks like: 2 bent over row, 2 push press, 6 box jumps 4 bent over row, 4 push press, 6 box jumps 6 bent over row, 6 push press, 6 box jumps...etc

Coach