Earned Not Given

Functional Fitness
Coach
Zihan Coetzee

Are you an experienced ATHLETE AIMING TO CRUSH THE cf oPEN, QAUTERFINALS OR SEMI-FINALS?

THIS PROGRAM IS DESIGNED TO HELP YOU REACH YOUR FULL POTENTIAL AND PERFORM THE WAY YOU’VE ALWAYS WANTED TO, WHILE STILL HAVING FUN

Features
6 sessions per week
Must use App app to view and log training
Team Training
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 6 days 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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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-11-20

Conditioning

A

Mr. Krabs

For Time 400m Run 30 Dual KB Hang clean and Jerks 30m Dual KB Farmers hold walking lunge 400m Run 60 KB Swings 30m Dual KB front rack walking lunge 400m Run 90 Dual KB Deadlifts 30m Dual KB OH walking Lunge Rx 24kg/15kg Int 15/12

Sunday
2023-11-20

Conditioning

A

Front Squats Week 1 Of 6

Every 90 sec for 6 rounds Odd min 10 back rack revers lunges Even min 8 1 1/4 front squats 50% of your 1RM frontsquat

Monday
2023-11-21

Conditioning

A

Strict Press Week 1 Of 6

1 set every 2:00 x 4 10-6-3-3 Strict press (building to a heavy 3 for the day ) 12 Alt gorilla rows Finisher 1 set of MAX UNBROKEN strict press 30/20 kg

Conditioning

B

Sandy Cheeks

18 AMRAP 5 Devils press 10 DB Front squats 15 TTB 20/15 calories 22.5x2/15x2

Tuesday
2023-11-22

Strength/Power

A

Snatch Week 1 Of 6

3x3 snatch Grip Deadlift 110%of your 1RM 3x3 high hang panda snatch pulls 50% of 1RM 3x3 snatch Balance 50% of 1RM Complex(3 Rounds) Find heavy for the day 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat

Conditioning

B

Plankton

WORK 4:00 REST 1:00 x 8 rounds (40mins total) 40 DU/ 75 Single Skips 2 Rope Climbs / 4 Chin ups for each RC 10 Box jumps In remaining time = Max Alt DB Clean and Jerks

Wednesday
2023-11-23

Conditioning

A

Active Recovery

1 Hour Zone 2 Row/ bike/ ski you can mix it up or alternate between machines

Thursday
2023-11-24

Conditioning

A

Flex Friday

2 Sets 8 Bench Press 8/8 Db Strict Press 12 BB Bicep curls 3 Sets 10 Sit ups :30 Elbow Plank 10 Sit ups :30 High Plank

Conditioning

B

Gary

20 EMOM Min1 - 15/12 Calories Min2 - 15 Wall Balls Min3 - 12/9 Calories Min4 - 5 Burpees RT Box jumps Min5 Rest Score will be your reps on the Box jumps in the remaining time

Friday
2023-11-25

Conditioning

A

Patrick Star

Buy in 60 Lunges 2 Rounds 40 Deadlifts 60 DB S2OH 22.5/15kg Cash out 60 Lunges **Every time you break on the DL or S2OH - perform 6 Pull ups /ring rows Daily Athlete 60/40 Advanced athlete 70/50 Competitive 100 /70

Saturday
2023-11-26

Conditioning

A

Active Recovery

1 Hour Zone 2 Running

Coach
coach-avatar Zihan Coetzee

Join Your Virtual Gym

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

Earned Not Given (Competitive Athlete's)
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Earned Not Given (Competitive Athlete's)
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Earned Not Given (Competitive Athlete's)
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Earned Not Given (Competitive Athlete's)