Beast Athlete

Functional Fitness
Coach
Stefan Stefanov

Features
6 sessions per week
Must use App app to view and log training
Team Training

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Progression and Goals
Your CrossFit program should be tailored to your specific fitness objectives.Whether you're aiming for weight loss, strength building, improved endurance, or overall, the program should align with these goals.My program incorporates progressive overload and periodization. Gradually increase in intensity and difficulty over time to promote continuous improvement while allowing for proper recovery.
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Motivation and Accountability
A good training partner or coach can help keep you motivated and accountable. Whether it's through encouragement, goal-setting, or regular check-ins, having someone to support your fitness journey can be valuable.
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Variety and Balance:
CrossFit is known for its emphasis on varied and functional movements. My program should include a balanced mix of cardiovascular workouts, strength training, and skill development to address different aspects of fitness.
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Enjoyment and Sustainability
The best CrossFit program is one that you enjoy and can sustain over the long term. Consistency is key in fitness, so finding a program that fits well into your lifestyle is important.
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Results and Progress Tracking
Track your progress over time to assess the effectiveness of your program. This could include improvements in strength, endurance, body composition, and overall fitness.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2023-11-13

Prep

A

Warm-up

3 Rounds 20 cal Row 10 Air Squats 10/10 BirdDog 10 Good Morning

B

1 Squat Clean + 1 Hang Squat Clean

9 x 1 @ 50, 50, 50, 60, 60, 60, 70, 70, 70 %

C

Clean Pull

4 x 3 @ 110 %

For Time

D

For Time: Buy In : 50/30 Cal Row then 3 Rounds 10 Hang Power Clean @30kg 10 Bar Facing Burpees 10 Front Squat @30kg then Cash out: 50/30 Cal Row RX: 60/40kg Scaled: 40/25kg

Accessories

E

4 Sets 5 Strict Pull-ups 15 Banded Face pulls 15 KB High Pull Scaled: Banded Pull-ups

Tuesday
2023-11-14

Warm-up

A

2 Rounds 1 min Row 10 PVC Pass Through 10 PVC Push Press 10 PVC OHS 10 PVC Snatch Balance

B

Squat Snatch

9 x 2 @ 60, 60, 60, 70, 70, 70, 80, 80, 80 %

C

Overhead Squat

5 x 5 @ 70 %

EMOM x 21'

D

1/ 14 TTB 2/ 14 cal AAB 3/ 14 DB Snatches RX: DB @ 22,5kg / 15kg Scaled: DB @ 17,5/12,5kg 25 Knee raises

Accessories

E

3 Sets 50 Mountain Climbers (25/25 per leg) 30m Front Rack Farmer Carry 20s Ring Dip hold support

Wednesday
2023-11-15

Warm-up

A

2 Rounds 30 Jumping Jacks 10 Scapular Push-ups + 5 Push-ups 16 Shoulder taps 8/8 10/10 Single Arm DB Strict Press @ 8-10kg

B

Strict Press

For TIme:

C

4 Rounds 21 Abmat Sit-ups 15 DBs Shoulder to Overhead 12/9 cal AAB 9 Box Step with DBs RX: Weighted Abmat Sit-ups 22,5kg / 15kg Scaled: 17,5kg / 12,5kg

D

DB Bench Press

6 x 10 @ 44.09, 49.6, 49.6, 55.12, 55.12, 60.63 kg

Accessories

E

4 Supersets 12 DB Lateral Raises 12 Diamond Push-ups 12 DB reverse Flyes 12 Push-ups

Thursday
2023-11-16

Run

A

10 sets 400m Run Rest 2'' between Sets

Friday
2023-11-17

Warm-up

A

2 Rounds 2 min Row 20 Banded Pull-apart 5 Inchworms 20 Banded Pass Through 5 Push-up to Downward dog

EMOM x 12'

B

1-3 Bar Muscle-up Scaled: Banded Bar Muscle-up

EMOM x 12'

C

1/ 60 DU 2/ 6-8 Strict HSPU Scaled: 1/ :40s DU Practice 2/ 10-12 Kipping HSPU

For Time

D

5 Rounds 30 Air Squats 20 KB Snatches (10/10) 10 D-ball Clean Rx: KB Snatches @ 24kg/15kg D-ball Clean @ 50kg Scaled: KB Snatches @ 20/12kg D-ball Clean @ 30kg

Accessories

E

3 sets 20 DB Triceps extension(10/10 each arm) 16 Alternating DB Biceps Curl (8/8 each arm) 3 sets 40s Forearm Plank 20/20 Side Plank Hip Touch 20s Hollow Hold

Saturday
2023-11-18

Warm-up

A

3 Rounds 2 Rounds 1 min Row/AAB 10 Cossack Squat (5/5) 40s Plank 10/10 Back step Lunges

B

Front Squat

6 x 5 @ 60, 60, 70, 70, 75, 75 %

C

Romanian Deadlift

5 x 10 @ 60 %

For Time

D

2 Sets of: 21-15-9 DB thrusters Pull-ups Cal Row ( 15-12-6) rest 5' between sets Rx: 22,5/15kg Scaled: 17,5/12,5kg Banded Pull-ups

Accessories

E

3 sets 20 GHD Back extension 30s L-sit Hold 40s Wall-sit rest 1' between sets

Coach
coach-avatar Stefan Stefanov

The Proof
verified-athlete-avatar Dilyana

Crossfit Athlete

Verified Athlete

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