Grindstone
Power Athlete
Functional TrainingGET YOUR GRIND ON
Grindstone is our most flexible training program designed to balance training with life. Perfect for boardroom warriors, parents, students and athletes looking to train while life has your axe to the grindstone.
Skill Level: Intermediate / Advanced
Session Duration: 20–70mins
Training Per Week: 2 Mandatory, 3 Optional Days
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TAKE CONTROL OF YOUR TRAINING
We get it, you’ve got limited time. With Grindstone, you’ve also got unlimited potential. Designed with demanding schedules in mind, Grindstone lets you dominate at any time of day.
A1
Echo/Assault/Implement of Choice
6:00, 5:00, 4:00 @ MAX
A2
Bulgarian Split Squat w/ Awkward Loading
20, 30, 40
B
Ruck
1 x 45:00
C1
Bear Crawl w/ KB Push
3 x 10
C2
Chin Ups
3 x 5
C3
Ipsilateral Dead Bugs
3 x 1:00
A1
Echo/Assault/Implement of Choice
3 x 3:00
A2
Rear Delt Band Pulls
3 x 10
A3
Push Ups
3 x 50
B1
Russian KB Swings
5 x 30
B2
Single Arm Kettlebell Farmers Walk
5 x 30
C1
KB Toe Up Knee Up
3 x 6
C2
Medball Explosive Scoop Throw
3 x 10
C3
Standing Calf Raises
3 x 30
Instruction
A
We're hitting some CAT 5s on the close-grip press today. The goal is max acceleration—move the bar with speed and intent, driving as much force into it as possible. After that, we’ll finish with accessory work to round out the session. John
B1
Standing One Arm Bottoms Up KB Press
3 x 10
B2
True Push Ups
3 x 10
B3
Med Ball to Toes
3 x 10
C1
Close Grip Bench Press
5 x 5
C2
Parallel Bar Dips
5, 5, 5, 5, MAX
D
Seated Side Laterals with a Forward Lean
4 x 10
E1
Supine Ring Pull Up
1 x 10
E2
Push Ups
1 x 10
Instructions
A
Today we're hitting heavy singles. Before each working set, we’ll prep with an iso-hold to fire up the lower leg and prime the system to move weight. These aren’t max-effort singles, but I want you pushing heavy loads with intent—using compensatory acceleration on every rep. John
B1
Physioball Hamstring Curl
3 x 10
B2
30 Degree Dumbbell Lunge
3 x 15
B3
Leg Swings
3 x 10
C1
Isometric Bulgarian Split Squat - Active Foot
5 x 10
C2
Back Squat
5 x 1
D1
GHD with Plate Row
3 x 10
D2
Banded Adduction
3 x 10
D3
Standing Calf Raises w/ Single DB
3 x 25
Instructions
A
We got a lot of work today with prep, dedicated strength work and PAP. Get it! John
B
Echo/Assault/Implement of Choice
3:00, 2:00, 1:00
C
Pull Up - Strict
3 x MAX
D1
Bent Over Rows
3 x 6
D2
Barbell RDL
3 x 6
E
Weighted Barbell Hip Thrust
4 x 8
F1
Standing Calf Raises w/ Single DB
3 x 30
F2
Banded Anterior Tibialis
3 x 30 @ MAX
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Power Athlete
Our coaches - strength & conditioning blacksmiths – preach performance-based programming that transforms your athletic potential into real world results.
Rob
Father
Verified Athlete"I started following Grindstone 3 years ago after my first child was born. The flexibility of the programming allows me to easily schedule my week so I can get after my training."
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