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EHP FIT

Engineering High Performance

Functional Fitness, Functional Training, Personal Training, General Fitness, Strength & Conditioning
Coach
Engineering High Performance

EHP FIT is our progression based strength & conditioning program for those who want to train hard with busy schedules. FIT is a condensed version of our TRAIN program with most of the same powerful strength progressions, proven conditioning pieces, and planned accessories. Each day is focused around one main strength piece and one main conditioning piece designed to be completed from warm-up to end in less than one hour.

You don't need to live in a gym to train hard. Join the EHP FIT 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 5 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
A full gym - but we provide modifications
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
FIT

WARM-UP

A

EHP General Warm-up A

3-5 minutes continuous movement or cardio machine of choice Then 8-10 total reps of each exercise Knee Hug Ankle Grab + Reach (quad stretch) Figure 4 A Skip x 2 sets Straight Leg Skip x 2 sets A Run x 2 sets Then 1-2 sets of :10 on :20 off of each Wide-outs (FAST) Runners (FAST) Drop Squats (smooth)

B

Back Squat

10, 8, 6, 4 @ 60, 65, 70, 75 %

HIGH INTENSITY INTERVALS: EHP POWER TEST

C

Fan Bike Intervals Preferably use an Assault or Rogue Echo Bike, but any exercise bike will do 5 sets 3:00 work 1:00 rest The goal here to test your sustainable power. Your score is your average power (in Watts) held for the entire 15:00 of work **Pre Notes** During this first, 12 week cycle we will focus on building our critical (sustainable) power output. For this cycle, we will focus particularly on building capacity with a fan bike, mainly because most everyone has access to one. This bike can be an assault, echo, Airdyne, or even a stationary bike such as a Peloton or Concept 2. This is a great indicator of your anaerobic power output, a term commonly used alongside the term "fitness". We will periodically retest this, so be honest in this day one endeavor.

D1

Back Extension

3 x 15

D2

Weighted Plank Hold

3 x 1:00

D3

Alternating DB Hammer Curl

10, 8, 6

Monday
Cycle 1 Week 1 Day 2

WARM-UP

A

EHP General Warm-up B

3-5 minutes continuous movement or cardio machine of choice Then 8-10 total reps each exercise each direction Lateral Shuffle Walk + Squat Cross behind hamstring scoop Inch outs + Push-up Lateral A Skip Carioca Lateral A Run Then 1-2 sets of :10 on :20 off of each Push-up wide-outs Icky shuffle Bent over band row

B1

Bench Press

12, 10, 8, 6 @ 60, 65, 70, 75 %

B2

Weighted Pull Ups

3 x 5

Metcon: Tempo Run / Gymnastics

C

Performance Version Part A. 5 rounds for quality 100m run 10 toes to bar Rest 2:00 before Part B. Part B. 5 rounds for quality 100m run 10 Pull-ups Fitness Version Part A. 5 rounds for quality 100m run 10 hanging knees to elbow Rest 2:00 before Part B. Part B. 5 rounds for quality 100m run 10 pull-ups Your score is the total time it took to complete both A and B without including rest Workout Notes / Modifications This conditioning piece is meant to be completed at a smooth tempo. Your first round should look exactly like your tenth round. If you are familiar with heart rate zones, we want your average heart rate to be in your upper zone 2/lower zone 3. The toes to bar/pull-ups are meant to add some high quality, extensive reps under fatigue. Both should be in smooth, unbroken sets. Use a band for assistance to keep the pull-ups on tempo if necessary. Your run pace should be such that if we said, "you have to do 1,000 burpees if you break a set of toes to bar/pull-ups." This is about finding the perfect, active recovery pace of running in order to preserve fast, high quality sets of gymnastics. Target Time Each Set None - find YOUR pace to keep the gymnastics unbroken Scaled Version 80m run 6-8 toes to bar / band assisted strict pull-up Modifications / Scales Run (equipment) - 8-10 cal bike Run (space) - 5 x 50' shuttle run (25' - back) Toes to bar: Hanging Knee Raise, Knees to Elbow, Alternating V-ups (all 1:1 reps scale) Pull-ups: Band Bent Over Row, Inverted Row, Pull-down, Push-ups (1.5x reps)

Tuesday
Cycle 1 Week 1 Day 4

WARM-UP

A

3-5 minutes continuous movement or cardio machine of choice Then 8-10 total reps of each exercise Knee Hug + Lunge & Rotate Figure 4 with Squat Toy Soldiers Standing Windmills Pogo Jumps Forward/Backward Low Knee Carioca (Grapevines) A Run Skips for Height (2-3 reps each leg) 2 sets of the following Broad Jump x 2 reps (land above 90 degrees) Heavy Dball Slam x 4 reps

B1

Power Clean

5 x 3 @ 67 %

B2

Seated Box Jump

5 x 2

Metcon: Row/Lunge Intervals

C

5 sets - Rest 1:1 between sets Row 250m 50' (feet) barbell back rack walking lunge 95# Row 250m Your score is the total time it takes to complete the 5 sets without including rest. Workout Notes Target Time Each Interval: Sub 2.5 minutes Scale if intervals take longer than 3 minutes Goal here is to find your pace and not stop through each set. These are shorter intervals that will allow you to push around 80-85% maximal effort throughout each set Be conservative on the first set, and try to increase pace each subsequent set. Scaling options Weight: 75# lunge / 200m row Equipment: Lunge: Any type of weighted lunge - if using dumbbells, hold 20% bodyweight in each hand and hold dumbbells on your shoulders in a front rack Row: 200m run

D1

DB Farmer's Walk

3 x 1:00

D2

Glute-Ham Raise

3 x 8

Wednesday
2023-1-12
Thursday
Cycle 1 Week 1 Day 5

WARM-UP

A

EHP General Warm-up B

3-5 minutes continuous movement or cardio machine of choice Then 8-10 total reps each exercise each direction Lateral Shuffle Walk + Squat Cross behind hamstring scoop Inch outs + Push-up Lateral A Skip Carioca Lateral A Run Then 1-2 sets of :10 on :20 off of each on and off a plate Push-up wide-outs Icky shuffle Drop squats (smooth)

B

Front Squat

6, 6, 4, 4 @ 67, 67, 75, 75 %

C

Strict Press

3 x 10 @ 60, 60, 65 %

Metcon: EMOM DBS/Bike/Burpee

D

Performance & Fitness Versions EMOM 24 Start a new exercise on each minute for 24 straight minutes 8 sets of each exercise 10 DB Snatch 60# (cap :35) 12 Cal Bike (cap :45) 10 Burpee to 6" Touch Overhead (cap :30) Workout Notes EMOMs are our preferred method for mental training, building capacity, skills under fatigue, and utilizing huge amounts of calories in zone 3-4 training. We will gradually progress EMOMs to longer time domains, longer working sets, and more exercises. DB Snatch should be smooth with powerful hip extension as you rise. You can change hands anyway you want. Some prefer to change as the dumbbell descends while others might find changing hands while the dumbbell rests on the ground easier. Your goal should be to use the entire time allotted for the bike. Use that time on the bike to rest while you pedal as opposed to lighting up 12 calories in 12 seconds then dying for 48 seconds afterwards. It helps to step forward with one leg first instead of hopping both feet up off the ground in the burpees. This slows the movement down, is easier on your low back, and helps drive a little momentum into that small Trust your movement. Build your mind. Grow your fitness. Have fun. Exercise substitutes Scale reps to fit within time cap Bike: 150m run / 6x50' shuttle run (25'-back) Snatch/Burpee: scale reps as needed to fit into prescribed time cap each set

Friday
Week 1 Day 6

WARM-UP

A

EHP Athlete Warm-up A

Forward Jog x 20 meters Jumping Jacks x 30 Backward Jog x 20 meters Prisoner Squat x 10 High Knee Carioca x 20 meters R Wood Choppers x 10 High Knee Carioca x 20 meters L Hip Hydrants / Kick Backs / Circles x 5ea Easy forward skip criss cross arms x 20 meters Scorpions x 5ea Easy backward skip criss cross arms x 20 meters Leg swings x 10ea Core Series: 2 x :30 on :15 off each Elbow Plank Alternating Dead Bugs Pogo Jumps Series 2 feet forward x 10 meters 2 feet backward x 10 meters 2-1-2 feet x 10 meters Alternate leg x 10 meters Low + High x 10 meters

Metcon: Run/Push-up Intervals

B

Performance & Fitness Versions Buy-in 600m run at a easy pace Then 5 rounds of 3:00 intervals Run 400 meters Max push-ups in remaining time of 3:00* *Your score is your total # of push-ups completed Rest 1 minute between intervals Cooldown 400m backward walk Workout Notes Here is a fun, low skill run/pump session you can do anywhere. Keep the runs consistent and push in the later rounds to hit your target # of push-ups. Don't crank out 50+ push-ups in the first round and crash. Stay smooth and get a good workout in. Target Reps: 125+ Scale if you can't hit 100 reps Scales Run: 300m run / 30 low box step-ups / 1000m bike

Saturday
2023-01-15
Coach
coach-avatar Engineering High Performance

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