Conquer Masters
Conquer Athlete
Functional Fitness, Functional TrainingBETTER 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.
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. -
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 -
Conditioning:
A
In 30 Minutes Complete: 5k Run @60-70% Aerobic Effort **In remaining time: Max Meters on Bike Erg
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
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
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. -
Conditioning
A
Thoracic + Hip Flow
Thoracic Flow: 5 Minutes Hip Flow: 5 Minutes
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 -
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
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]
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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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!"
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."
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."
When you join a team you’re getting more than programming, you’re joining an online community.
Conquer Masters
Conquer Masters
Conquer Masters
