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EHP QuickFit

Engineering High Performance

General Fitness, Personal Training, Functional Fitness
Coach
Engineering High Performance

EHP QUICKFIT is our daily, movement based fitness program for those who want to workout and get out! QUICKFIT is a minimal equipment, no-gym-necessary program that is designed to be completed in less than 30 minutes.

Each day has a thorough prep and warm-up, followed by a main workout of mostly bodyweight and dumbbell movements, and finishes off with either some accessories, cool down, or both.

No gym membership, no barbells, no high skill barrier for entry, no huge time commitment.

EHP QUICKFIT is elite programming for those who want to sweat and move. Anytime. Anywhere.

Join the EHP QUICKFIT Team today!

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 4 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Equipment
Required
One dumbbell and floor space. That's it!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-1-9

Pre - Mobility - 6min

A

1:30min Face down scorpion w/ goal post arms (1:30L/1:30R) 1min Pigeon (1minL/1minR) 1min Bottom of squat hold

Warm Up - 6/8min

B

3 Rounds 5 Push Ups 10 Tuck Jumps 15 Air Squats

Metcon - 5/8min

C

10-9-8-7-6-5-4-3-2-1 Hand Release Push Ups Max Height Jump Squats

Midline - 3/5min

D

100 - 200 Abmat Sit Ups

Post - Mobility - 3min

E

Cobra - 1min Puppy Dog - 2min

Monday
2023-1-10

Warm Up - 5/7min

A

60 Single Unders 20 Reverse Lunges (10L/10R) 10 Pike Push Ups 20 Reverse Lunges 60 Single Unders

Metcon - 10/15min

B

5 Rounds 10 DB Snatch 20 DB Reverse Goblet Lunges (10L/10R) 30 Double Unders (scale to 45 singles or line hops)

Accessory - 6min

C

3 Sets 100ft Single Arm DB Overhead Carry (100L/100R)

Post - Mobility

D

Static stretching of choice (Shoulders: thread the needle, scorpion, single arm puppy dog, Lower Body: pigeon, straddle, down dog w/ calf peddle)

Wednesday
2023-01-12

Warm Up - 5min

A

3 Rounds 5 DB Shoulder Press (5L/5R) - lighter than workout - build over 3 rounds 10 Air Squats 5 Jumping Lunges (5L/5R)

Metcon - 7min

B

2 Rounds AMRAP 3 10 Burpees Max Alt. DB Hang Clean and Jerk - 1min rest -

Accessory - 9/11min

C

3 Rounds (low intensity, continuous movement) 20 Single DB Romanian Deadlifts (set must be unbroken) 10 Single Leg Step Downs (10L/10R) 1min Plank

Cooldown

D

10min Jog

Thursday
2023-1-13

Warm Up - 8min

A

AMRAP 8 5 Box Step Ups (5L/5R) 5 Single Arm DB Shoulder Press (5L/5R) :30 Hollow Hold

Metcon - 15/20min

B

25-15-5 Double DB Box Step Ups Pike Push Ups (Scale to Seated Double DB Shoulder Press) V Ups

Accessory

C

Accumulate in as Few Sets as Possible - list in order of priority 100 Banded Pull Aparts 100 Banded Face Pulls 100 Banded Lat Pull Downs 100 Banded Tricep Extensions

Coach
coach-avatar Engineering High Performance

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EHP QuickFit
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EHP QuickFit
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EHP QuickFit
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