Earned Not Given

Coach
Zihan Coetzee


Only have 60 mins a day ?
This is a strength and conditioning program designed to help you increase your fitness and strength. Change the way you look, feel and perform.


Features
5 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 7 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
Monday
2023-11-27

Strength

A

Complete 3 sets 12 Alt cossack squats per side 12 Sumo stance RDL's - slow and controlled 1:00 elbow plank 20 plank up downs

Metcon

B

5 ROUNDS FOR TIME 12 Reverse Lunges (Goblet hold) 12 Hand release push ups 12 Kb swings

Tuesday
2023-11-28

Strength

A

:20 work/ :10 rest 4 rounds - DB bicep curl - Db overhead extension - DB bent over flys - DB bent over rows

Metcon

B

8 AMRAP 6 DB push press 10 Goblet squats 12 Sit ups REST 2:00 8 AMRAP 12 Sit ups 10 Goblet squats 6 DB push press

Wednesday
2023-11-29

Strength

A

4 Sets 8 Bulgarian split squats per leg RPE 8 1:00 high Plank 1:00 Elbow plank

Metcon

B

21 Burpees 60 DU/ x2 Single skips/ Mountain climbers 21 DB thrusters 22.5/15 kg 15 Burpees 40 DU/ x2 Single skips/ Mountain climbers 15 DB thrusters 22.5/15 kg 9 Burpees 20 DU/ x2 Single skips/ Mountain climbers 9 DB thrusters 22.5/15 kg

Thursday
2023-11-30

ACTIVE recovery

A

Complete 5 rounds 5:00 bike 5:00 Ski/Row 1:00 Rest Stay on Zone 2 on todays active recovery, you can substitute any machine with zone 2 running too

Friday
2023-12-1

Strength

A

Complete 4 Sets 1:00 Wall sit 12-15 tricep dips max effort HS kick ups against a wall aim for 20+

Metcon

B

Ascending ladder 2-4-6-8-10-12 Alternating DB clean and jerks 22.5/15kg Sit ups Burpee over DB Alt DB squat Cleans You will perform 2 reps of each movement, then 4 reps of each movement and so on, until you have completed 12 reps of each movement

Coach
coach-avatar Zihan Coetzee

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

Earned Not Given Daily Athlete
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Earned Not Given Daily Athlete
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Earned Not Given Daily Athlete
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Earned Not Given Daily Athlete