Freedom Rising
Freedom Athletics
General Fitness, Endurance, Strength & Conditioning, Adventure Race , Functional Fitness, Obstacle Course Racing, Tactical / Military, Strongman, Combat SportsFreedom Online is a daily workout program that is designed to allow people to pursue the absolute best versions of themselves.
This program is for those tired of working out constantly and fighting off injury after injury. Those who work hard, eat well and are sick of not looking and performing like it. Using tried and true strength training principles with focused aerobic work, this program will develop your capacity like never before. You'll actually SEE the results of your effort.
Prep
A
Squat Prep B
5 min Bike/Row/Jump Rope -then- 20 ATG Split Squats (unloaded, L+R=2) 20 Banded Kang Squats 20 Low Transition Cossack Squats (L+R=2) 20 Tibialis Raises 10 Broad Jumps
B
Front Squat
6, 4, 2, 6, 4, 2
C1
Seated Good Mornings
3 x 7
C2
Band Assisted Nordic Curls
3 x 10
C3
GHD Reverse Hyper
3 x 30
D
DB Russian Twist
3 x 12
E
QL Smash
1 x 2:00
Recovery
F
Down Regulation Breathing
Optional After session. Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**
Prep
A
General Prep - D
400m Jog/30 Cal Bike/30 Cal Row/2 min Jumping Rope (choose one) -then- 10 World's Greatest Rotations (each side) 30 Banded Face Pulls 10 Push-up to Down Dog 40 Banded Hamstring Curls 10 Adductor Slides 10 ATG Split Squats (each side) 4 Low Back Cobras (Long exhale at the top) -then- Accumulate 2 min Deadhang from pull-up bar. -then- 10 Half Kneeling T-Spine Wall Rotations (each side)
Circuit
B
30 min AMRAP: 20 Cal Bike 50' SA OH Carry (L arm, HEAVY) 20 Step-ups (24/20", each leg) 50' SA OH Carry (R arm, HEAVY) ***Note weight used in comments***
Recovery
C
Upper Body Pump Recovery
3 min AMRAP of Each: Banded Biceps Curls Banded Triceps Extensions Banded Face Pulls
D
Barbell Upper Trap Smash
1 x 2:00
Recovery
E
Down Regulation Breathing
Optional After the Session Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**
Conditioning
A
Upper Body Prep B
2 min Skierg/2 min upper body rowing/2 min arms only bike (Pick one) -then- 10 Side Plank Rotations (each side) :30 HS Hold (on wall if needed) 10 Scap Push-ups 20 Banded Cobra Pulls (each side) 30-50 Banded Tricep Pushdowns
B
Close Grip Bench Press
12, 12, 10, 10, 8, 8, 8, 8
C1
Chin-Up
4 x MAX
C2
DB Tricep Rollbacks
4 x 12
D
Incline Bench Cuban Press
3 x 15
E
Banded Triceps Stretch
1 x 2:00
Recovery
F
Down Regulation Breathing
Optional After the Session Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**
Prep
A
General Prep - D
400m Jog/30 Cal Bike/30 Cal Row/2 min Jumping Rope (choose one) -then- 10 World's Greatest Rotations (each side) 30 Banded Face Pulls 10 Push-up to Down Dog 40 Banded Hamstring Curls 10 Adductor Slides 10 ATG Split Squats (each side) 4 Low Back Cobras (Long exhale at the top) -then- Accumulate 2 min Dead Hang -then- 10 Half Kneeling T-Spine Wall Rotations (each side)
Circuit
B
32 min "AMRAP": 3:00 Machine (Bike/Row/Ski) 20 Weighted Hanging Knee Raises (25/15#) 3:00 ATG Sled Drag (unweighted sled) 10 Burpees ***Goal today isn't to go as fast as possible. Aim is to keep the HR under 140-150 bpm. If you don't have a HR monitor, you should be able to hold a conversation. Bonus points if you can do the whole 40 min NASAL BREATHING.
C
Copenhagen Plank
1 x 4:00
Recovery
D
Down Regulation Breathing
Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**
Prep
A
General Prep - D
400m Jog/30 Cal Bike/30 Cal Row/2 min Jumping Rope (choose one) -then- 10 World's Greatest Rotations (each side) 30 Banded Face Pulls 10 Push-up to Down Dog 40 Banded Hamstring Curls 10 Adductor Slides 10 ATG Split Squats (each side) 4 Low Back Cobras (Long exhale at the top) -then- Accumulate 2 min Dead Hang -then- 10 Half Kneeling T-Spine Wall Rotations (each side)
B
Banded Sumo Deadlift
5 x 5
C1
Band Assisted Reverse Nordic Curls
3 x 12
C2
Spanish Squat
3 x 25
D1
Seated Incline DB Curls
3 x 12
D2
Ring Triceps Extensions
3 x 12
E
Barbell Biceps Smash
1 x 2:00
Recovery
F
Down Regulation Breathing
Optional After the Session Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**
John Kuzmik
Certified Conditioning Coach, PN-L1 It is my mission in life to help other become the absolute best versions of themselves. I have helped people from all walks of life discover their inner athlete and ignite their passion for health and wellness. The confidence and positivity that grows inside these people radiates to those around them and in turn, helps the world.
When you join a team you’re getting more than programming, you’re joining an online community.
Freedom Rising
Freedom Rising
Freedom Rising
