Dad_Training: Discipline and Durability
Dad_Training
General Fitness, Functional Fitness, Functional TrainingDaily Dad_Training: Discipline and Durability
Discipline and Durability is daily training built for former athletes, busy parents, and anyone unwilling to let responsibility become an excuse for losing physical capability.
The objective is simple:
Build strength. Build muscle. Maintain the engine. Stay capable.
Programming combines strength, power, functional bodybuilding, running, rucking, swimming, biking, and conditioning. Different movements. Different energy systems. Different demands. All directed toward becoming stronger, more athletic, and harder to break.
Every day includes two options:
BRICK
The complete session. Approximately 60 minutes, with full gym equipment available. Strength, power, hypertrophy, and conditioning programmed to deliver the day's full training stimulus.
When time and equipment are available, lay the BRICK.
MORTAR
30 minutes or less. Minimal equipment. Built for travel, early mornings, busy schedules, or days when an hour isn't available.
Not random conditioning. Not a throwaway workout.
MORTAR follows the same intention as the day's BRICK, using different tools and less time to keep training moving in the same direction.
Perfect conditions aren't required.
Consistency is.
Some days require a BRICK. Some days only leave room for the MORTAR.
Either way, something gets built.
Dad_Training; so that if needed, capable.
Circuit
A
3:00 Assault Bike Warm Up into: 2 Rounds of: 10 Hand Release Push Ups 7 Half Kneeling Landmine Oblique Rotations 3 Inch Worm to Worlds Greatest Stretch
B1
Bench Press
10 x 3
B2
Bench Crunch
5 x 15
C1
Single Arm KB Incline Bench Press
4 x 11
C2
Bench Supported, Single Arm KB Row
4 x 7
D1
Dumbbell Floor Press
3 x 15
D2
Hollow Rock
3 x 15
Circuit
A
400m Jog into 3 Rounds of: 10 Banded Bent Over Row 10 Banded Good Morning 10 Yoga Toe-Tap Push Up
Circuit
B
AMRAP5 10 Russian KB Swing 10 Burpee Over KB rest 2:00 AMRAP5 10 Front Rack Step Back Lunges 10 Burpee over KB rest 2:00 AMRAP5 10 American KB Swing 10 Burpee over KB
Circuit
A
400m Jog - Light, casual pace 3 Rounds of: 15 Cal Row 15 Banded Pull Through 10 Squat to Oblique Crunch (5 Each Side)
B
Box Back Squat
5 x 5 @ 60 %
C
Front Rack Split Squat
4 x 7 @ 25 %
D
Row
500, _ , _
Circuit
A
3 Rounds, not for time: 21 T Jacks 15 Sit Ups 7 Air Squats
B
Pendlay Sandbag Row
5 x 9
C
Half Kneeling Banded Chop
4 x 7
D
Run
1 x 1
Circuit
A
3 Rounds 10 Cal Assault Bike :45 Kneeling Thoracic Spine Opener 3 Thread the Needle with Spinal Flexion, each side
Circuit
B
EMOM12 Every Minute on the Minute, alternate between: 1) 5 Pull Ups 2) 3 Chin Ups
C1
Landmine Row
3 x 9
C2
Dumbbell Pull Over
3 x 13
D1
Single Arm Cable Pull Down
3 x 15
D2
Side Plank Reach
3 x 7
A
RUCK
1 x 30:00
A
ACTIVE REST DAY
1 x 3
Pre
A
D_T: Upper Warm Up
3 Rounds: 10 Hanging Knee Raise 3 Inch Worm to Worlds Greatest Stretch (both sides) 15 Banded Strict Press
B
Strict Press
7, 5, 3, 2, 1, 1, 1, 1, 1, 1
C1
Inverted/Australian Row
3 x 11
C2
Incline Push Up (Supinated Grip)
3 x 25
D1
Seated Plate Raise with Twist
4 x 13
D2
Seated Kettlebell Curl
Circuit
A
3 Rounds of: 10 Banded Strict Press 10 Banded Good Morning 5/5 KB Windmill to Press
B
Service Get Up
5 x 5
C
Weighted Plank
3 x 2:00
Prep
A
D_T: Lower Warm Up
800m Jog into: 3 Rounds of: 3 Box Jump + Depth Jump 10 Banded Good Morning 15 Calf Raise
B
Hybrid Stance Deadlift
9 x 3 @ 65 %
Circuit
C
DAD_TRAINING RUCK TEST: FOR TIME Ruck 1 Mile with 35# Ruck Pack Run 1 Mile After completing the first ruck mile, drop the pack and complete a mile run as fast as possible. Record total elapsed time to complete 2 miles.
D
Low-to-High Plank
4 x 25
A
Speed Work
10:00, 20:00, 10:00
A
ACTIVE REST DAY
1 x 3
Christopher Conroy
Christopher Conroy is a father of three, who channels his passion for fitness into creating workout programs tailored for busy parents and former athletes. With a deep understanding of the challenges that come with balancing family life and personal health, Chris crafts routines that are both efficient and effective, helping others stay strong and healthy for their daily responsibilities.
When you join a team you’re getting more than programming, you’re joining an online community.
Dad_Training: Discipline and Durability
Dad_Training: Discipline and Durability
Dad_Training: Discipline and Durability
