Dad_Training: The Craftsmen

Dad_Training

General Fitness, Functional Fitness, Functional Training
Coach
Christopher Conroy

Welcome to Daily Dad_Training: The Craftsmen.

Here, we're a team.

A group for like-minded craftsmen, who want to be part of a team.

The chat function gives us a platform to share our wins, struggles and hold each other accountable as we all work to be the best versions of ourselves.

This is a daily fitness program designed for former athletes and busy parents who understand that staying fit isn't just about looking good—it's about being the healthiest version of ourselves for the people who depend on us the most. Whether we're chasing after kids, being called on to help, or simply trying to maintain the active lifestyle, Daily Dad_Training is here to help reclaim our fitness and sustain it.

This program is crafted for those who know the importance of health and fitness, but need a routine that fits into their schedules. With daily workouts that are both challenging and time-efficient, we'll build strength, endurance, and our functional coordination, so we can continue to show up as the best version of ourselves—in and out of the gym.

Our health isn't just for us anymore. Let's start training like it.

Dad_Training; so that if we need to, we can.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 1 day per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Kettlebells or Dumbbells, Sandbags and Bands
Recommended
Garage Gym or Full Gym Access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
BRICK

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

Sunday
MORTAR

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

Monday
BRICK

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, _ , _

Monday
MORTAR

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

Tuesday
BRICK

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

Tuesday
MORTAR

A

RUCK

1 x 30:00

Wednesday
BRICK

A

ACTIVE REST DAY

1 x 3

Thursday
BRICK

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

Thursday
MORTAR

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

Friday
BRICK

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

Friday
MORTAR

A

Speed Work

10:00, 20:00, 10:00

Saturday
BRICK

A

ACTIVE REST DAY

1 x 3

Coach
coach-avatar Christopher Conroy

Christopher Conroy is a dedicated father of two, 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.

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Daily Dad_Training

So that if we need to, we can.

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

Dad_Training: The Craftsmen
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Dad_Training: The Craftsmen
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Dad_Training: The Craftsmen
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Dad_Training: The Craftsmen