Conquer Masters: Training by Jason Leydon in TrainHeroic

Conquer Masters

Conquer Athlete

CrossFit, Functional Training
Coaches
Jason Leydon and Chris Rudnick

BETTER PROGRAMMING. BETTER TRAINING. BETTER RESULTS.

Conquer Masters Compete is a template program for the athlete who still wants to be a CF competitor, but needs to be a little more mindful about the day-to-day volume and intensity of their training program. The Masters track is for Masters athletes who are looking to compete in the Sport of Fitness, and want to follow a smart, proven training plan, and receive feedback from our elite coaching staff. We realize that less is sometimes more for the Master's athlete, so we create smart, efficient training accordingly. On this track, you’ll make progress for years to come without feeling beat down, being mindful of volume and intensity to preserve longevity and health in the sport.

ABOUT THE CONQUER MASTERS PROGRAM: COMMITTED TO THE WIN.

This program shares time-tested drills, methodology, and application of elite athlete development that has helped some of the world’s top athletes compete and podium at the CrossFit Games. Conquer Masters Compete workouts are geared specifically for Masters athletes who want to build the abilities that will put them in the best position to compete in the Age Group Online Qualifiers and beyond.

benefit-image-0
Our Mission
To provide the highest quality in programming & education to our community, giving them the necessary tools they need to achieve their specific goals.
benefit-image-1
Hands-On Coaching
You can expect to hear from your coach each day. Our coaches understand the principles of strength and conditioning and they know how to apply these principles in a way to drive the results that you want.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Mindset Training
Structured mental training exercises to cultivate your inner strength
feature-icon
Detailed, expert instruction
60 minute a.m. & 60-120 min p.m. training sessions programmed by Master Coach Jason Leydon. Morning sessions optional.
feature-icon
Online Community
Get access to our Conquer Athlete Facebook Group to connect with other athletes who are in the same program to get feedback & support.
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through the TrainHeroic app.
Equipment
Required
Barbells // Dumbbells // Plates // Kettlebells // Medicine Balls // Pull-Up Bar
Recommended
Stationary Bike // Rower // Jump Rope
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Monday AM: 7/12 - Week 4 [Recovery Week] 

Conditioning:

A

7 Sets: 60s. Row @80-90% Aerobic Effort: - Rest 60s. - + - Rest 3 Minutes - + 7 Sets: 60s. Row @80-90% Aerobic Effort: - Rest 60s. -

Sunday
Monday PM

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

Back Squat

B

Build to 1 set 2 reps @87% 1RM - then - 3 sets 3 reps @65% - Rest 90s Between Sets -

Snatch Battery

C

EMOM x 12 Sets Complete: 1 Squat Snatch 6 sets @75-80% 6 sets @80-85%

D1

Prone Barbell Row

4 x 5

D2

Seated Dumbbell Good Morning

4 x 10

Mixed Modal Conditioning:

E

3 Rounds: @80% Effort 20 DB Clean [50/35#ea.] [35/25#ea.] 20 Cal AB 20 DB Devil's Press [50/35#ea.] [35/25#ea.] 20 GHDSU - Rest 2 Minutes -

Monday
Tuesday AM

Conditioning:

A

In 30 Minutes Complete: 5k Run @60-70% Aerobic Effort **In remaining time: Max Meters on Bike Erg

Monday
Tuesday PM

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

Behind the Neck Press

B

5 sets 4.3.3.2.2 reps; @20X2 - Rest 2 Minutes -

C1

Half Kneeling Single Arm Landmine Press

3 x 10

C2

Landmine Goblet Cossack Squat

3 x 8

Mixed Modal Conditioning:

D

AMRAP x 10 @80% Effort 15/12 Cal AB 3-5 Burpee RMU + - Rest 4 Minutes - + AMRAP x 10 @80% Effort 15/12 Cal Row 80 DU 5-10 SHSPU + - Rest 4 Minutes - + AMRAP x 10 @80% Effort 15/12 Cal Ski 4-6 T2B 3-5 C2B 2-4 BMU

Tuesday
Wednesday PM

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

B

Deadlift

8, 6, 5, 4, 2, 2, 2, 5, 2, 2 @ 45, 55, 65, 75, 87, 92, 95, 82, 75, 75 %

C1

Front Squat

3 x 4 @ 70 %

C2

Weighted Chin Ups

3 x 10

D

Hollow Banded Lat Pull Downs

3 x 15

Mixed Modal Conditioning:

E

3 Rounds: @85% Effort 400m Assault Runner/Run 40 DB Thrusters [50/35#ea.] [35/25#ea.] 30 BBJO [24/20"] 20 DB DL [55/35#ea.] - Rest 3-4 Minutes

Tuesday
Wednesday AM

Conditioning:

A

5 Sets: @80-90% Aerobic Effort: 10 Cal Bike Erg 30 DU - Rest 60s. - + - Rest 3 Minutes - + 5 Sets: @80-90% Aerobic Effort: 10 Cal Ski Erg 30 DU - Rest 60s. -

Wednesday
Recovery Day

Conditioning

A

Thoracic + Hip Flow

Thoracic Flow: 5 Minutes Hip Flow: 5 Minutes

Thursday
Friday AM

Conditioning: Anaerobic ALP1

A

3 Sets: 30s. Row @90% Effort - Rest 3:30 Minutes - + - Rest 6-7 Minutes - + 3 Sets: 30s. Row @90% Effort - Rest 3:30 Minutes -

Thursday
Friday PM

Power Jerk

A

4 sets 3 reps 1st rep = 2s. pause in dip 2nd rep = 2s. pause in catch 3rd rep = No Pauses - Rest as Needed -

Close Grip Bench Press [Drop Set]

B

4 sets 3/4/5 reps; @21X1 - Rest 90s - **After you perform 3 reps take a 15s. break, lighten the bar and perform 4 reps etc. **

C

Reverse Sled Drag

4 x 80

D

Turkish Get Up

4 x 5

Mixed Modal Conditioning:

E

3 RFT: @80-85% Effort 10 DB OH Walking Lunge [55/35#] [35/25#ea.] 5 SB Over the Shoulder [150/100#] [100/75#] 10 Cal Ski Erg + - Rest 5 Minutes + 3 RFT: 20 DB S20 [55/35#] [35/25#ea.] 10 Burpee over DB

Friday
Saturday

Clean Battery

A

Every 90s. x 10 sets 1 PC + 1 Hang Squat Clean + 1 Push Jerk 5 sets @73-80% 5 sets @80-83%

Mixed Modal Conditioning:

B

For Time: @85% Effort 50 WB [30/20#] 50 GHDSU 50 Alt DB Snatches [70/50#ea.] 50 T2B

Mixed Modal Conditioning:

C

5 RFT: @85% Effort 400m Run 12 BJSD [24/20"] 36 Weighted DU [50 DU]

Saturday
Rest Day
Coaches
coach-avatar 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.

coach-avatar 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.

closer-image-1
closer-image-2
Champions Conquer Their Goals. Get Started.

Try Conquer Masters Compete programming free for 7 days and see what makes us different.

Start My 7-Day Free Trial
closer-image-3
FAQs
Who is this training for?
This is a comprehensive program for masters athletes who are serious about competing in the Sport of Fitness. It is not just a lighter version of our regular competitor's program; it was written specifically for Masters who want to progress for years to come without feeling beat down.
Can I sign up if I am located outside of the USA?
Yes, our online teams and programs are delivered through the mobile application TrainHeroic, which is available to athletes worldwide!
How do I upload videos in order to get feedback from Conquer Coaches?
Upload your lifting videos directly through the TrainHeroic app or copy / paste a link from your favorite social media or video hosting platform (Instagram, YouTube, Google Drive). Our dedicated coaching staff works around the clock to give you personalized feedback on your videos.
How many sessions per day is this? What if I don't have time?
This program has 2 sessions per day as it is written, but if you don't have time for both (on any given day, or ever), it is intended that you just do the PM session.
How much communication will I get with the Coaches?
Our Conquer Coaches are in the TrainHeroic app daily providing feedback and answering questions! We also send out notes for the week so you can better understand the training cycles and intent of the training.
What if I miss a day?
Pick up with the current day and continue on in the program!
How long is each session?
Each session is 1 hour to 1.5 hours, and there are 2 sessions programmed per day. If you only have time for one of those sessions, only do the PM session.
The Proof
verified-athlete-avatar Ron Ortiz

Ranked 1st In 2016 CrossFit Games

Verified Athlete

"Having amazing Coaching is a huge part of the success of any athlete, but the athlete trusting the process and adhering to the words of wisdom of those who comprise the plan!"

verified-athlete-avatar Annie Sakamoto

Ranked 1st In 2021 CrossFit Games

Verified Athlete

"Conquer builds me an effective, efficient program that doesn't beat me down or keep me in the gym for hours on end. I can get everything done and I feel great. The programming is challenging & creative and keeps CrossFit fun."

verified-athlete-avatar Jeremiah Head

Ranked 4th Worldwide 2020 CrossFit Open

Verified Athlete

"I love the intelligence & balance of the programming. They don't single out just one specific piece. This allows me to work on the things I do well, and the things I need to improve on. Conquer has world class coaches, second to none. They're right beside you to help you achieve your goals."

Join Your Virtual Gym

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

Conquer Masters
screenshot1
Conquer Masters
screenshot2
Conquer Masters
screenshot3