New

Dungeon Rhats

Strength & Conditioning, Olympic Lifting, Powerlifting, Bodybuilding

Coaches

Connor Rooney, Allen Cooper, Christian French, Corey Fatony, Luis Gutierrez and Grant Vera

The Dungeon Rhatz began as a way to combine an electric group training environment with creative and effective programming. Instead of having just one coach write the program, we decided to build it together. This came with multiple benefits; all the advantages of training in a highly competitive group along with getting to experience different programming styles within the same training block.

This program is for coaching and training enthusiasts who love to both get after it along with trying new modes of training and expanding both their movement almanac as well as their views on training.

$50 / mo

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Training Variability

Our coaches all have distinct training styles and preferences, meaning this training team will provide a wide variety of training. While each phase of programming will have an emphasis (ie. strength, hypertrophy, Olympic lift proficiency), we believe in expanding our training almanac by keeping different training methods within the same program.

Elite Community

The Rhat started as a way to combine an elite training environment with innovative programming. When you join the Rhat you will join a group of individuals who love get after it and compete daily and push themselves and others to their limit.

Continuous Progression

The Rhat doesn't just stop when you hit your next PR. The way we program ensures that you are always getting better at something while still retaining all the fitness qualities you built in previous training phases.

Features

Programming 6 days per week

2 upper body sessions, 2 lower body sessions, & 2 movement and cardio sessions, warmups included

Exercise Video Guidance

An exercise demo will be included with each one of our exercises, from warmups and speed training, to the main lifts and accessory work.

Elite Community

The Rhat community is as competitive as it is supportive. We know in order to grow we must push each other and grow as one Rhat pack.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbells // Plates // Dumbbells // Cables // Medballs // Open space for sprints and jumps

Recommended

Machines

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2026-05-11

Deep Squat Hold

1 x 1:00

Basic Jump Rope

3 x 30

Variable Sit to Stand

2 x 5

Deep Tier Plyos

3 x 20

Small Sided Game

1 x 10:00

Sprint

10, 10, 10, 15, 15, 20, 20

Hang Power Clean

3 x 2 @ 75 %

Front Squat

5, 4, 3, 6, 6

DB Walking Lunge

2 x 30

Elevated Adductor Side Plank Hip Dips

2 x 8

SL Hip Flexor Sit Up

2 x 6

Straight Leg Calf Raise

2 x 8

Tuesday

2026-05-12

Dead Hang

1 x 1:00

Overhead MB Dribbles

2 x 10

Single Arm MB Dribbles

2 x 10

PVC Build Up Swings

2 x 3

Barbell Bench Press

5, 4, 3, 6, 6 @ _ , _ , 88, 75, 75 %

Plyo Push Up to Box

3 x 5

Chest Supported ISO Row

3 x 6

Seated Pec Fly

3 x 8

Seated Incline DB Bicep Curl

2 x 10

Supine BB Skull Crusher

2 x 8

GHR Oblique Crunch

2 x 8

Wednesday

Movement/Cardio

Elevated Pigeon w/ Cable Reach

3 x 6

Single Arm Lateral Passive Hang

2 x 30

Rotational Jefferson Curls

2 x 2

Single Leg Global Hip

2 x 6

Bretzel

2 x 6

Single Arm TRX Late Stretch w/ Rotation

2 x 6

Extensive MB Scoop Tosses

2 x 8

Duck Walk

2 x 10

Thursday

2026-5-14

Variable Rolling Circuit

1 x 5:00

Squat Roll to Stand

2 x 3

Squat Roll to Single Leg Stand

2 x 3

Wall Run to Jump & Land

1 x 6:00

Approach Hurdle Jump

1 x 10:00

Hip Clean

3 x 2

Conventional Deficit Deadlift

5, 4, 3, 6, 6

GHR Prone Iso Hold

Prone Single Leg Hamstring Curl

2 x 8

SL Calf Raise ISO

2 x 0:20

Friday

2026-5-15

Skin the Cat

2 x 3

Variable Crawling Circuit

1 x 5:00

Extensive MB Throws

1 x 10:00

MB OH Soccer Throw w/ Approach

3 x 2

Hang Power Snatch

2, 2, 1 @ 80, 80, 82 %

Standing BB OHP

5, 4, 3, 6, 6 @ _ , _ , 88, 70, 70 %

Weighted Chin Ups

3 x 5

Handstand Wall Iso Hold

3 x 0:15

SA High Cable Bicep Curl

2 x 10

Split Stance OH Cable Tricep Extensions

2 x 10

GHR Weighted Sit Up

2 x 12

Saturday

2026-5-16

Cobra Bar Hang

3 x 0:30

Couch Stretch (Hip Flexors)

3 x 0:30

Rooney Hang

3 x 5

GHR Side Lying Passive Hold

3 x 0:30

Jujitsu Shrimp

3 x 6

Table Top w/ Reach

3 x 5

Jefferson Curl

3 x 3

Coaches

More from Dungeon Rhats

Connor Rooney, Allen Cooper

Rooney has vast experience working with throwing athletes at professional & collegiate level as well as the private sector. Coop brings 10 years of Strength and Conditioning experience. He has worked at Pro, Collegiate, High School and the Private Sector. Specializes in Olympic Weightlifting. A native of Central California with backgrounds working in Basketball, Baseball and Football.

Christian French, Corey Fatony

French brings S&C experience at both the professional & college level across 10+ sports. He specializes in hypertrophy training. Corey is a passionate S&C Coach with 6+ years of experience building high-performers. Currently the Minor League Rehab S&C Coach for the Chicago Cubs, he specializes in personalized training, nutrition, and helping athletes recover stronger

Luis Gutierrez, Grant Vera

Luis brings S&C experience from the both the collegiate & professional realms in both baseball and football.Grant has experience working in the professional ranks of athletics as well as at the NCAA D1 level across 8 different varsity sports. In addition to his field experience he holds a Master's Degree in Exercise Science, and CSCS through the NSCA.

Join the Rhat

Get bigger, stronger, more athletic, and expand your movement almanac with a competitive community of elite humans today.

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FAQs

How many days per week is the program?

The program is 6 days per week with two upper body days, 2 lower body days, and 2 movement & cardio days.

Who is this program for?

No, our program is meant for anyone who wants to still train like an athlete while combing several styles of training in order to explore new movements and be a strong, athletic, and resilient human.

Is there Coaching feedback with this program?

No, this is simply a standalone program. Individualized coaching is available upon request

Does this program contain any speed or conditioning work?

Yes, there is one day of sprint work, and two days of aerbobic conditioning work in this first phase

Can I do this program if I do not have any experience Olympic Lifting?

Yes, there are exercise swaps for each Olympic derivitive within the program

How long does each session take to complete?

Each session should takr you no longer than 60-75 minutes from the start of the warm up down to the last rep

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