The Performance Lab
Burkel Performance
Strength & ConditioningThe Performance Lab is our flagship program—built for those who expect more from their training than just a good workout. This is where strength, muscle, and endurance come together to create the everyday athlete—someone who looks the part, moves well, and is always ready for whatever life demands.
This program is designed for men who refuse to settle. Dads who want to stay active and capable. First responders and tactical athletes who need to perform under pressure. Lifters who are strong but lack conditioning, and endurance athletes who need more strength and durability. If you want a body that performs in real life—not just in the gym—this is where you train.
Each week is structured with four dedicated training days that blend strength, hypertrophy, and conditioning, alongside optional cardio and mobility work to support recovery and long-term progress. Every element is programmed with intention, allowing you to build a complete, well-rounded foundation without sacrificing one quality for another. The goal isn’t just to improve one aspect of fitness—it’s to increase your overall capacity so you’re prepared to shift focus at any time, whether that’s getting stronger, faster, or more conditioned.
What separates The Performance Lab is not just the programming—it’s the standard. This is a system built for progression, consistency, and real-world performance. You’re not guessing what to do or chasing random workouts. You’re following a plan designed to make you better every week while keeping you durable enough to train for the long haul.
Beyond the training, you’re stepping into a competitive environment. You’ll be part of a community of like-minded individuals who are all working toward the same goal—becoming stronger, more capable, and more disciplined. Periodic challenges are built into the program to push you further, giving you the opportunity to compete, stay engaged, and even earn rewards. From performance-based challenges to consistency streaks, top performers can win prizes like free supplements and other incentives.
The Performance Lab is more than a program—it’s a standard to train by.
Look strong. Move well. Stay ready.
A
Band Warmup
Strength/Power
B
Strength EMOM
Following a 30 minute clock: 0:00 - 5 Barbell Bench Press 3:00 - 5 Barbell Bench Press 6:00 - 5 Barbell Bench Press 9:00 - 5 Barbell Bench Press 12:00 - Max Reps (Single Set) - Barbell Bench Press LOWER WEIGHT 18:00 - 8 Seated DB Press 21:00 - 8 Seated DB Press 24:00 - 8 Seated DB Press 27:00 - Max Reps (Single Set) - Seated DB Press SCORE IS MAX WEIGHT ON BENCH PRESS
Accessories
C
3 Rounds of... 10 Incline DB Press 15 DB Lateral Raise 15 Banded Tricep Pushdowns 90s Rest
METCON
D
10-min EMOM Min 1: 15 Push-Ups Min 2: 12 cal Bike OR 100m Sprint
A
Band Warmup
B
Run
1 x 30:00
A
Band Warmup
Strength EMOM
B
Following a 30 minute clock: 0:00 - 5 Barbell Deadlift 3:00 - 5 Barbell Deadlift 6:00 - 5 Barbell Deadlift 9:00 - 5 Barbell Deadlift 12:00 - Max Reps (Single Set) - Deadlift LOWER WEIGHT 18:00 - 8 Pull-up 21:00 - 8 Pull-up 24:00 - 8 Pull-up 27:00 - Max Reps (Single Set) - Pull-up SCORE IS MAX WEIGHT ON DEADLIFT
Accessories
C
3 Rounds of... 10 DB Rows 15 Band Face Pulls 12 DB Curls 90s Rest
METCON
D
AMRAP 10 10 DB Snatches (alt) 12 Bent-over DB Rows (light/mod) 12 cal row OR bike
A
Band Warmup
B
Run
1 x 30:00
A
Band Warmup
Strength EMOM
B
Following a 30 minute clock: 0:00 - 5 Barbell Squat 3:00 - 5 Barbell Squat 6:00 - 5 Barbell Squat 9:00 - 5 Barbell Squat 12:00 - Max Reps (Single Set) - Squat LOWER WEIGHT 18:00 - 8 DB RDL 21:00 - 8 DB RDL 24:00 - 8 DB RDL 27:00 - Max Reps (Single Set) - DB RDL SCORE IS MAX WEIGHT ON SQUAT
Accessories
C
3 Rounds of... 10 DB Walking Lunge 15 DB Calf Raise 15 Banded Hamstring Curl 90s Rest ** Banded hamstring curls may be replaced with a GHR or machine leg curl movement if preferred
METCON
D
5 Rounds 12 DB Thrusters 15 Air Squats 30 sec Row
A
Band Warmup
B
Run
1 x 10
Damon Burkel
I have a blast creating new training strategies and watching people learn to love the journey of fitness. With over a decade of time immersed into the study of human performance, I promise to give you high quality training, feedback, and a genuine coaching experience every day!
New members can get locked into a price as low as $15/mo! Feel strong. Have endurance. Look your best. Get group coaching and a supportive community for next to nothing!
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When you join a team you’re getting more than programming, you’re joining an online community.
The Performance Lab
The Performance Lab
The Performance Lab
