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!

$10 / mo

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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

Programming 7 days per week

Daily workouts a week ahead, with suggestions on substitutes and modifying dependent on your needs!

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-7-8

Conditioning

Run/Burpee Aerobic Tester

20 Minute AMRAP 800m-400-200 Run 40-20-10 Burpees *repeat 200m/10 till 20:00 *every 200m is 10 reps

Circuit

3 Sets: 1 Minute Weighted Plank 100ft Sandbag Carry (150/100)

Monday

2024-7-9

Power Clean

3 x 3

Circuit

12 Minute AMRAP 3 Deadlifts (245/175) (+3) 3 sDHSPU 3 Strict C2B *alternate full rounds with partner

Tuesday

2024-7-10

Ring Dips

3 x 10

Circuit

6 Alternating Sets, 2:00 On, 2:00 Off (A) 25/20 Calorie Echo Bike Max Alt KB Step-ups (45/26's) (20) (B) 25/20 Calorie Row Max Thruster (95/65) (C) 25 T2B Max Rep DU *every 5 DU = 1 rep

Thursday

2024-7-12

Circuit

20 Minute Alternating EMOM 1: 8 BBJO (24/20) 2: 12 Overhead Squats (95/65) 3: 12 Burpees 4: 16 Wallballs (20/14) *score is lowest round of reps completed

Snatch

Friday

2024-7-13

Circuit

3 Sets, Rest 2-3 Minutes: 10 C2B 20 Pushups 10 C2B

Circuit

For Completion 15-12-9-6-3 sHSPU Elevated Ring Rows

Friday

2024-7-13

Circuit

For Time: 200m Sandbag Carry (150/100) 100 Calorie Echo Bike 200m Farmers Carry (45/35's) 100 GHD

Coach

More from Powell Fitness Company

Ben Powell

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

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.

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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

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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When you join a team you’re getting more than programming, you’re joining an online community.

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