Conquer Compete
Conquer Athlete
Functional Fitness, Functional TrainingBETTER PROGRAMMING. BETTER TRAINING. BETTER RESULTS.
Our template program, Conquer Compete, follows the principles for strength, conditioning, & mixed modality work & focuses on aerobic capacity, gymnastics, strength, power, & CrossFit. Join our proven program that trains functional fitness athletes to be ready for the competitive season & receive feedback from our elite coaching staff.
ABOUT THE CONQUER COMPETE PROGRAM: COMMITTED TO THE WIN.
This program shares time-tested drills, methodology, & application of elite athlete development that has helped some of the world’s top athletes compete & podium at the CrossFit Games. Conquer Compete workouts are geared for serious athletes who want to build the abilities that will put them in the best position to compete in a sanctioned event.
Conquer Compete has a structured periodization around the Games Season with two major peaks built in. If you've built up a good engine, developed your strength, refined your lifts & are proficient in all gymnastics movements, this is the program for you. Any movement, weight, rep scheme, or workout that you would see/expect in an elite level competition is what you can expect here.
Conditioning:
A
AMRAP x 10 Minutes @60-70% Aerobic Effort 500m Row 500m Bike Erg + - Rest 60s - + AMRAP x 10 Minutes @60-70% Aerobic Effort 400m Assault Runner 100m Walk + - Rest 60s - + AMRAP x 10 Minutes @60-70% Aerobic Effort 500m Ski Erg 500m Bike Erg **Goal is to keep a sustainable pace throughout **
Prep
A
Warm Up: Monday
2 Sets: A1. PVC Tricep/Lat Insertion Stretch on Bench x30s. A2. DB/KB Overhead Partial Squat Thoracic Overhead Press x5 reps w/3 sec pause A3. Weighted PVC Overhead Stretch w/ Ribcage Lock Down x5 reps w/3 sec pause 1-2 Sets: B. 1/2 Kneeling Frog Rock w/ Leg lateral x10 reps C. Hip 90/90 CARs x 6-8 reps D. Ido Squat Routine x1 rep
B
Snatch
6 x 2 @ 60, 60, 65, 65, 70, 70 %
C
Snatch High Pull
4 x 2 @ 90, 90, 5, 5 %
D
Back Squat
5 x 4 @ 70 %
E
Seated Dumbbell Good Morning
4 x 8
Mixed Modal Conditioning:
F
4 Rounds: @80% Effort 3 PC [225/155#] - Fast Singles 10 SHSPU 20 GHDSU - Rest 2 Minutes -
Conditioning:
A
For Time: @60-70% Aerobic Effort 50.40.30.20.10 Cal Assault Bike **After each round perform ** 30s. L-Sit Hold on Parallettes 30s. Ring Plank Scale to Tuck Holds on Parallettes if needed
Prep
A
Warm Up: Tuesday
Foam Roll: Lats / Pecs / Upper-back: x2 minutes each area 1-2 Sets: A. Supine Weighted PVC/Barbell Overhead stretch + Pull: x5 with 5s. pause overhead B. Ring German Hang: x15-20s. C. Cressey Shoulder Sequence: x1 Cycle D. Wrist Routine: x1 Cycle
B
Power Clean
5 x 2 @ 70 %
C
Power Jerk
5 x 2 @ 60 %
D
Push Press
3 x 3 @ 70 %
E
Dual Kettlebell Gorilla Row
3 x 8
Mixed Modal Conditioning:
F
4 Rounds: @Skill Effort 50 DU 25' HSW - Rest 60s - **Goal is to work on some gymnastics/skill work under a bit of fatigue
Mixed Modal Conditioning:
G
3 Rounds: @85% Effort 21 S2OH [135/95#] 7 TTB - Rest 60s - + 3 Rounds: @85% Effort 7 S2OH [185/125#] 21 CTB - Rest 60s -
Prep
A
Warm Up: Wednesday
Foam Rolling [TFL, Quads, Psoas, Glute Med, Lats, Pecs]: x5 Minutes 2 Sets: A1. 1/2 Kneeling Banded Scap OH Retraction + Pull: x6-8 reps ea. A2. Wall Facing Banded Shoulder Slides [Thin/Light Band around wrists - wrists stay in-line w/ elbows]: x 3-5 reps A3. Hanging Scap Depression + Retraction: x6-8 reps 1 Set: D. 1/2 Kneeling Frog Adductor Stretch w/ Rotation + Reach: x6-8 reps ea. E. Foot + Ankle Routine [GMB]: x1 cycle F. Ido Squat Routine: x1 cycle
Clean and Jerk
B
6 Sets [2+1]: ** Perform 2 Cleans then on 3rd rep add in a jerk** 1 set x 2+1 @60% 2 sets x 2+1 @65% 3 sets x 2+1 @70% - Rest as Needed -
C
Clean High Pull
4 x 2 @ 90, 90, 95, 95 %
D1
Front Squat
5 x 3 @ 70 %
D2
Archer Ring Row
4 x 10
Mixed Modal Conditioning
E
3 Rounds: @80% Effort: 5 SB Over the Shoulder [150/100#] 10 DB PC [55/35#ea.] 30 Cal Bike Erg 10 Sandbag Over the Shoulder [150/100#] 5 DB PC [55/35#ea.] - Rest 3-4 Minutes -
Conditioning:
A
2 Sets: Row: 4 Minutes @60% Effort 3 Minutes @70% Effort 2 Minutes @80% Effort 1 Minute @90% Effort + - Rest 2-3 Minutes - + Assault Bike 4 Minutes @60% Effort 3 Minutes @70% Effort 2 Minutes @80% Effort 1 Minute @90% Effort + - Rest 2-3 Minutes - + Mixed: 1 Minute Row @85% Effort 2 Minute Assault Bike @60% Effort 1 Minute Assault bike @85% Effort 2 Minute Row @60% Effort + - Rest 3-4 Minutes -
Conditioning
A
Thoracic + Hip Flow
Thoracic Flow: 5 Minutes Hip Flow: 5 Minutes
Conditioning:
A
3 Sets: 3 Minute Row @85% Effort - Rest 9 Minutes - + - Rest 15 Minutes - + 3 Sets: 3 Minute Row @85% Effort - Rest 9 Minutes -
A
Power Snatch
5 x 2 @ 70 %
Snatch Grip Push Press + Overhead Squat
B
4 sets 3+1 reps @70% 1 RM Snatch ** 3 Snatch Grip Push Press + 1 OHS** - Rest as Needed -
C1
Seated Behind the Neck Press
3 x 8
C2
Barbell RDL
3 x 10
Mixed Modal Conditioning:
D
For Time: @85% Effort 20-15-10-5 BBJO [24/20"] DB Alt. Hang Power Snatch [50/35#] + - Rest 2 Minutes - + 5-10-15-20 KB Swing [70/53#] Cal Ski Erg
CCT #62
A
B
Bench Press
4 x 8
C1
Bulgarian Split Squat
4 x 10
C2
Landmine Goblet Cossack Squat
Mixed Modal Conditioning:
D
Every 3 Minutes x 5 Rounds: @85% Effort 400m Run 2 LLRC
Mixed Modal Conditioning:
E
For Time @Hard Effort 9-15-21 Cal Row DB Thrusters [55/35#ea.] + - Rest 7-10 Minutes + 21-15-9 Cal AB BMU
Jason Leydon
Founder of and head trainer at CrossFit Milford in Milford CT, which has been to the games 5 times and has had athletes at the games 11 years in a row. Team CrossFit Milford finished 2nd in the world in 2015 and Jason has produced 10 podium finishers.
Chris Rudnick
Chris is a graduate of Northeastern University’s Doctoral Physical Therapy Program. Now a Conquer Coach and a trainer at CrossFit Milford in Milford CT, he writes programs and coaches groups and individual design clients, while continually pursuing more knowledge through certifications like OPEX, USAW, and NSCA.
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Brooke Haas
Ranked 53rd | 2019 CrossFit Games
Verified Athlete"Jayson really hits on all aspects of being a competitor & an elite athlete. I'm confident that when I go into a competition, there's not going to be something that I'm unprepared for. Jay genuinely cares about his athletes and Conquer Athlete is just a well-rounded program."
Connor Duddy
Ranked 22nd | 2019 CrossFit Games
Verified Athlete"If I need a quick adjustment or advice on how to approach training for that day, I get a response from my coach right away. That's super valuable for when I have a lot of training to do and don't have time to wait around."
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Conquer Compete
Conquer Compete
Conquer Compete
