Bedrock
Power Athlete
Functional TrainingBUILD YOUR BEDROCK
Bedrock is our foundational program created to build unparalleled strength, speed and power gains for new athletes or those returning to training after time away.
Skill Level: Beginner
Session Duration: 45–60mins
Training Per Week: 6 Days
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START STRONG. START HERE.
Maximises your progression through training. Don’t bypass untapped potential, sign-up to Bedrock today.
A1
Ipsilateral Dead Bugs
4 x 0:30
A2
See Saw Walk to Burpee
4 x 1
A3
Seesaw Walk to Vertical Jump
4 x 1
B
Power Clean
5 x 3 LWP +2lb
C
Chin Ups
3 x MAX
D1
Sandbag Push Press
5 x 10
D2
Static Pillar Holds
5 x 0:30
D3
Rest
A1
Dead Bug Home Position
3 x 0:30
A2
Spiderman Complex to Vertical Rotation
3 x 2
A3
Kneeling Arm Swings
3 x 0:15
B1
High Kicks
3 x 10
B2
Butt Kicks
3 x 10
B3
High Knee A-Skips
3 x 10
B4
Flying Starts
4 x 20
C
Sprint
7 x 60 @ MAX
D
Back Squat
3 x 5 LWP +5lb
E
Press
3 x 5 LWP +2lb
A1
Ipsilateral Dead Bugs
4 x 0:30
A2
See Saw Walk to Burpee
4 x 1
A3
Seesaw Walk to Vertical Jump
4 x 1
B
Deadlift
1 x 5 LWP +10lb
C
Pull-Up
3 x MAX
D1
BB Primal Squat, Lunge, Step Complex"
5, 5, 4, 4, 3, 3
D2
Captain Morgans
6 x 2
A
SPP
B1
Barbell Bicep Curls
4 x MAX
B2
Barbell Skull Crusher
4 x MAX
B3
Supine Ring Pull Up
4 x MAX
A1
Dead Bug Home Position
3 x 0:30
A2
Spiderman Complex to Vertical Rotation
3 x 2
A3
Kneeling Arm Swings
3 x 0:15
B
Back Squat
3 x 5 LWP +5lb
C
Seated Box Jump
5 x 2
D
Bench Press
3 x 5 LWP +2lb
E
Tempo Runs
1 x 100
POWER ATHLETE
Our coaches - strength & conditioning blacksmiths – preach performance-based programming that transforms your athletic potential into real world results.
When you join a team you’re getting more than programming, you’re joining an online community.
Bedrock
Bedrock
Bedrock
