Full Body Strength & Conditioning: Training by Mark Hosmar in TrainHeroic

Full Body Strength & Conditioning

FBSC

CrossFit, Strength & Conditioning, Powerlifting, General Fitness
Coach
Mark Hosmar

This program is designed to make you stronger and more resilient! At FBSC, we care a lot about our clients and we want them to feel ready and able for anything life throws at them - by lifting heavy and building that engine!

If you want to feel, look and move better, this is the right program for you!

benefit-image-0
OWN THE POSITIONS
Complexes, pause work and strengthening specific positions will make you stronger and better at the Olympic Lifts!
benefit-image-1
BUILD A BIGGER BASE
Conditioning that doesn't take away from your strength but enhances it.
benefit-image-2
THE BASICS ALWAYS WORK
Make progress with tested and trusted methods.
Features
feature-icon
Need help?
Feel free to ask any questions you have! Your coach will get back to you ASAP.
feature-icon
Programming 5 days per week
5 days / week 60 - 90 minutes per training session Programmed for 3 different fitness levels (L1, L2, L3)
feature-icon
We care about how you feel
We want to build you, not destroy you! Workouts for different fitness levels so you can start where you're at.
feature-icon
Demo Videos
With every exercise, you will get a demo video that shows how the movement should be executed.
feature-icon
Choose the level that fits you
L1: Beginner / Fitness enthousiast L2: Intermediate L3: Advanced
feature-icon
FBSC is growing
Born in Europe with the vision to build a strong community and bring people together!
feature-icon
Delivered through TrainHeroic
Training at your finger tips! Wherever you go.
Equipment
Required
Barbell // Kettlebells // Dumbbells // Pullup Bar // Squat Rack
Recommended
Ski Erg, Rower or Airbike // Variety of bands
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-10-11

Warmup

A

3x 5 Dumbbell Pullovers 5 bulgarian split squats / side 20m Single arm farmers walk* *Kettlebell should not touch the body

B

Power Clean + Push Press

5 x 5

C1

Tempo Back Squat

C2

Pendlay Row

Workout

D

4 Rounds @90% effort 25 Russian Kettlebell Swings 32/24kg 300m Row 2:00 Rest L2+L3: As prescribed L1: RKB 24/16kg @90% effort. Earn your Rest

Tuesday
2021-10-12

Warmup

A

3x 10 single leg hip thrusts / side 10 Pallof Press 5 Glute ham raise eccentrics

B1

Romanian Deadlift

B2

Neutral Grip DB Bench Press

B3

Hanging Knee Raise

AMRAP 15'

C

10 Hand Release Pushups 10 Dual KB Deadlifts 28/20kg 15/12 Calories Echo Bike* 40 Double Unders L2+L3: As prescribed L1: Incline pushup on bench + KBDL 24/16kg + 60 Single Unders *Use machine available

Wednesday
2021-10-13

Warmup

A

2x 30s bi-phasic lat stretch / side 10 elbow rotations 5 Behind the neck strict press 5x 3 Segment Clean Pulls - build to 90% 1RM Clean

B

High Hang Clean

C1

Front Foot Elevated Split Squat

C2

Rack Pullup

C3

Reaching Situp

3x2' AMRAP

D

3 AMRAPs x 2' @ 90% 8 Front Squats 40/25kg 8 Burpees over the bar Max meter Row in remaining Time Rest 3:00 after every round Go hard. Finish Front Squats & Burpees AFAP, then row for maxium meters

Friday
2021-10-15

Warmup

A

3x 10 Band face pulls 10 steps x-band walk / side 30s couch stretch / side

B1

Close Grip Bench Press

B2

Single Leg Kettlebell Deadlift

AMRAP 10' x 2

C

10' AMRAP @ moderate pace 10/7 cal Row 10 Box Jump Step Down 40m Farmers Walk 4:00 Rest 10' AMRAP @ moderate pace 10/7 Cal Airbike 10 Medecine Ball Step Ups 40m Sled Push

D1

Dead Bug

D2

Bent Hollow Hold

D3

Banded Pushdown

Saturday
2021-10-16

Warmup

A

2x 15 floor YTWs (5/5/5) 10 Warrior squats (5/5) 5 frog rockbacks 3x 3 Hang Muscle Snatch + 3 Overhead Squats (heel elevated if needed)

B

3-Position Snatch

C

Front Squat

D1

Half Kneeling Single Arm Press

D2

Single Arm DB Row

EMOM x 4 Rounds (20' Total)

E

1) 3-5 Bar Muscle Ups 2) 10/7 Calories Row 3) 7-10 Toes to Bar 4) 30 Double Unders 5) 60s Rest L1: 1) 5 Strict Dips + 5 Pushups 3) 10-15 Knee to Chest 4) 50 Single Unders

Airbike Sprints

F

5 Sets: 30s @ 90% tough effort 2:30 @ easy pace

G

Box Breathing

Coach
coach-avatar Mark Hosmar

Mark is an Eleiko Strength Coach, Pain Free Performance Specialist and Precision Nutrition Coach. His goal is to make humans stronger, fitter and more resilient for life & their sport.

closer-image-1
closer-image-2
YoU'RE IN GOOD HANDS

FBSC coaches athletes in Crossfit, Powerlifting, General Fitness and for Pain Free Performance. The valuable experiences we made reflects in our programming and coaching methods. Needless to say, you're in good hands!

Start My 7-Day Free Trial
closer-image-3
FAQs
Who is it for?
If you want to become stronger, fitter and more resilient, this program is for you! Most athletes on this program are Beginners and Intermediates. If you are an advanced athlete, our customized individual service would be a better match.
How long do sessions take?
Usually around 60-75 minutes (Warmup included) On Saturdays we push a little harder. These sessions might take up to 90 minutes depending on the training cycle.
Do I get different programming week after week?
No, you will build upon the previous week. This means metcons can be repeated for a couple of times week after week to make you more efficient and improve your scores. You will get better at the things you do more often.
Does FBSC offer customized programming?
Yes, if you have specific requests, reach out to your coach to get custom programming for your needs! If you're in pain and want to get rid of it, want to get stronger at a specific lift or build you want to build a bigger engine, this could be right for you!
The Proof
verified-athlete-avatar Julia L.

Nutritionist & long term FBSC client

Verified Athlete

"FBSC is well-rounded and the perfect option for the everyday athlete who wants to feel fit, strong and confident."

Join Your Virtual Gym

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

Full Body Strength & Conditioning
screenshot1
Full Body Strength & Conditioning
screenshot2
Full Body Strength & Conditioning
screenshot3
Full Body Strength & Conditioning