CrossFit

Powell Fitness Company

Functional Fitness
Coach
Ben Powell

Welcome to my personal weekly training. Between a full time job, 2 kids (and counting), and all of life's other joys, my training has to be dialed in in terms of effectiveness, and timeliness. Even with responsibilities, I still have a desire to train, improve, and compete. I welcome any and all athletes who may find themselves in a similar place and relationship to fitness!

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Benefits?
I won't promise anything crazy. If you eat well, sleep enough (children willing), and work hard, consistently, you'll see results. That's true for a lot of things. Another benefit is I'm doing this with you. So if you hate a burpee interval piece, odds are I didn't love it either!
Features
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Programming 7 days per week
Daily workouts a week ahead, with suggestions on substitutes and modifying dependent on your needs!
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Delivered through TrainHeroic
Look, it's 2023. Let's just use this cool app.
Equipment
Required
Barbell // DB/KB Assrt // Box/Bench/Rings/Pull-up Bar // Echo Bike (or Concept 2 erg) // Jump Rope // HSPU Wall
Recommended
GHD/Sandbag // Timer (Clock or Watch) // Parallettes
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-12-31

A

Seated Military Press

3 x 10

B

Ring Rows

3 x 10

Conditioning

C

AMRAP

Bi/Tri (3 sets, your choice) 10 Minute AMRAP @ Quality Pace 2 Wall Walks 3 wfHSPU 45' FG Farmers Carry (35's)

Monday
2024-1-1

A

Back Squat

4 x 8 @ 70 %

Circuit

B

2 Rounds for Time: 20 Calorie Bike 20 Alt DB Snatch (50) 20 Thrusters (75) *Unbroken

Monday
Optional Conditioning

Circuit

A

Aerobic Bike (or Concept 2 Erg sub) 0:00-5:00: Moderate (RPE 6-7) 5:00-10:00: Alt Minutes b/tw Easy & Mod+ 10:00-15:00: Moderate (RPE 6-7) *total reps are not the focus, but score is total # of calories

Tuesday
2024-1-2

Circuit

A

(0:00-10:00) Warmup (10:00-30:00) 4 Rounds @ 70% 200m Run 50 DU 10 Burpees 200m Run 12 T2B (or one good UB set) 10 Burpees to Plate (45)

Circuit

B

(30:00-45:00) 2-3 Sets: 25 GHD (sub Weighted Sit-ups) 5 Weighted Strict Pull-ups 5 Parallette Shoot Throughs (sub 10 Deficit Pushups)

Wednesday
2024-1-3

A

Snatch

3 x 5 @ 60, 65, 70 %

Circuit

B

(25:00-45:00) 5 Sets, Rest 1:1 8 Deadlifts (60%) 7-10 HSPU (UB set, 1-3 strict first) 12 Box Jump Overs *score is slowest time, but consistency on DL/HSPU are priority.

Thursday
Rest Day/Flow

Circuit

A

20 Minute easy machine or run OR 10 Minute easy pace 5 S/A KB Hang Snatches (ea) 10 Alternating Lunges (total) 30 DU

Friday
2024-1-5

A

Clean & Jerk

3 x 4 @ 6, 7, 8

Conditioning

B

EMOM

15 Minute Alternating EMOM 1: 12 Burpees 2: 10 TnG Power Cleans (135) 3: 8 C2B

Saturday
2024-1-6

Circuit

A

3x20 Back Rack Elevated Split Squats (ea) 3x5 Nordic Curls (sub 10 Hip Extensions or 10 RDL)

Conditioning

B

AMRAP

3x20 Elevated Split Squats (total) 25 Minute AMRAP: 30 DU 7 Pull-ups 10 GHD 20 Walking Lunges

Saturday
Optional Conditioning

A

Snatch

3, 3, 2, 2, 1, 1

Conditioning

B

AMRAP

10 Sets: :45 On, :45 Off Burpee Box Jump Overs (24) Goal 9-10

Coach
coach-avatar Ben Powell

CF L1, USAW L1, 10+ Years of Coaching & Programming

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Try us out.

No catchy selling point. Motivation won't always be there, your circumstances will always change. You have the ability to choose your discipline.

Start My 7-Day Free Trial
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FAQs
Can I pick & choose, or add on to this program?
I'm not your boss or parent, thankfully haha. While I believe this is a well-rounded, full scale program, you have the ability to add, edit, or make this whatever you would like. If you have questions on if you should/shouldn't, I would love to discuss with anyone!
The Proof
verified-athlete-avatar Jack Wilson

3 Years of training alongside Ben

Verified Athlete

"I've gone through a few different training cycles with Ben, and depending on the goal, have put on muscle, added lbs to multiple lifts at a time, improved weaknesses, and PR'd previous Open workouts. We enjoy training together and the mental push it adds."

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