TrainFTW
TrainFTW
General Fitness, Strength & Conditioning, First Responders, Law Enforcement, Functional Training, Hunting, Functional Fitness, Women's Training, Tactical / MilitaryWHAT WE’RE DOING RIGHT NOW
This is our pre-summer 6-week cycle. We’re coming off 16 weeks of strength-focused training. This block keeps strength moving forward while adding conditioning, work capacity, and time on your feet. Simple structure. Clear progression. Work that carries over outside the gym.
HOW IT’S BUILT We run a 5-day predictable template. Same flow each week. Easy to stay consistent, build momentum and swap workouts for sport specific work. You’ll know what each day looks like, which makes it easier to train around work, life, and everything else.
WHAT YOU’LL TRAIN 3 Strength days Front squat Shoulder press Pull-ups (or assisted)
Each day includes targeted accessory work to build strength, muscle, and balance without dragging sessions out. In and out in under an hour.
2 conditioning days A dedicated aerobic run day 30 minutes Interval-based Scales to any level Builds aerobic capacity without beating you up
One High-intensity conditioning day CrossFit-style, multi-modality More bodyweight work Optional Murph crossover
Active rest Rucking. 30+ minutes on your feet with weight on your back. Built for hiking, hunting, and summer movement outside the gym.
Accessory Work Accessory work builds across the cycle. Start around 9 total sets and progress to 18–21 by week 6. Two lower body days, upper push, upper pull, shoulders, with core layered throughout. A steady increase your body can adapt to.
WHAT TO EXPECT This is a focused 6-week block. You’ll get stronger, move better, and build conditioning without losing strength. No fluff. Just work that builds week to week. Built for real life. Busy schedules, shift work, and real recovery. Push when you feel good. Adjust when you don’t.
WHO THIS IS FOR Anyone who wants structure without overthinking it. People training around work, family, or shift schedules. Athletes who want strength and conditioning in one plan. Anyone looking to stay consistent and make progress.
🔥 Simple. Structured. Effective. 🎁 7-day free trial included 👇 Jump in and start where you are
Prep
A
Back and Lower Body Prep Routine
2 x 0:30 + 12/12 Nerve flossing 2 x 12/12 Anterior posterior pelvic tilts 1-2:00 Hamstring stretch 1-2:00 Updog on elbows 3 position 1-2:00 Childs pose 2 x 12/12 Banded bird dog 2 x 12/12 Banded fire hydrant 2 x 12/12 Hip dislocates with step down
B
Back Squat - Weightlifting
4, 3, _
C
Stationary lunges with forward lean
4 x 20
D1
Barbell Glute Bridges
3 x 10
D2
Banded Good Morning
3 x 20
E
Goblet Squat
3 x 12
F
Standing Banded Calf Raise
4 x 15
Recovery
G
Lower Body Stretch Sequence J
3 Rounds: 0:15 Staggered stance ham stretch (right leg) 0:15 Ham stretch with clasped hands behind back 0:15 Staggered stance ham stretch (left leg) 0:15 Ham stretch with clasped hands behind back
Prep
A
Chan Warm Up
25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters 10/10 Arm circles, forward/backward. 10 Arm pretzels 10/10 Shoulder rolls, forward/backward. 0:30/0:30 Lateral neck stretch 0:30/0:30 Posterior neck stretch 10/10 Wrist circles
Conditioning
B
For total reps: 8 Rounds 0:20 Air squats 0:10 Rest 8 Rounds 0:20 Push-ups 0:10 Rest 8 Rounds 0:20 AbMat sit-ups 0:10 Rest 8 Rounds 0:20 Walking lunges 0:10 Rest A CrossFit.com workout that achieves our goals today - a high intensity grinder, saves pulling muscles for tomorrow, and it's a AMRAP-style workout where there isn't a set number of reps to complete. The workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 0:20 of work, followed by 0:10 of rest for each movement. Push to keep moving for as much of each 0:20 effort as possible. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep. A common mistake with Tabata intervals is shooting for a specific rep count and then resting the remainder of the work interval AND the rest interval. This is 0:20 of work. Don't play games, push hard for 0:20. Interval ➜ Reverse Tabata interval is 0:10 of work, followed by 0:20 of rest for 8 rounds. Push-Ups ➜ Elevated push-ups
C
Arnold Press
4 x 8
D
Lateral Delt Raise
4 x 10
E
Seated Rear Delt Raise
3 x 10
F
High Hang Pulls
3 x 15
Warm-Up
A
50 Jumping jacks 25 Triangle lat press downs (micro mini-mini) 25 Banded biceps curls (micro mini-mini) 25/25 Single arm standing banded reverse flys (micro mini-mini)
B
Strict Pull-Ups
4, 3, _
C
Bent Over Row
4 x 8
D
Lat Pull-Over (Equipment Variations)
3 x 12
E
Three point row
3 x 24
F1
Band Face Pulls
2 x 20
F2
Banded Bicep Curls
2 x 20
Recovery
G
Shoulder Stretch Sequence (A)
0:30 Scorpion + 90° arm, right arm 0:30 Scorpion + 45° arm, right arm 0:30 Scorpion with thread the needle, right arm 10 Arm bar rotations, right arm 0:30 Scorpion + 90° arm, left arm 0:30 Scorpion + 45° arm, left arm 0:30 Scorpion with thread the needle, left arm 10 Arm bar rotations, left arm
A
Setting Damper Using Drag Factor
For Completion
Prep
B
"Modified Hinshaw Running Warm-up"
ONLY IF RUNNING 10yds Over the hurdle 10yds Knee to chest 10yds Figure 4 10yds Walking Samson stretch 10yds Toy soldiers 0:30 Sitting arm swings 0:30 Standing arm swings 10yds Toes out walk 10yds Toes in walk 10yds Walk on heels 10yds Walk on toes 10yds Walk on outside of feet 10yds Walk on inside of feet 10yds = 9.1m
C
Rowing
4 x 5:00
D
Banded Bird Dogs
3 x 12
Recovery
E
Back and Hips Static Stretch Sequence (#1)
1:00 Saddle 1:00 Forward lean 1/2 Saddle 1:00 1/2 Saddle 1:00 Forward lean 1/2 Saddle 1:00 1/2 Saddle 1:00/1:00 Supine Twist 🧘♂️ Follow along 🧘♂️
Prep
A
Warm Up Back Focus
2 Rounds: Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard 5/5 Dumbbell single-leg deadlift 5 Dumbbell Sweatt shrugs ➜ Cardio use what equipment you have available for the same time durations. Row, air bike, run, SkiErg, step-ups.
B
Deadlift - Conditioning
For Completion
Conditioning
C
21-15-9 Reps for time: Deadlifts (medium-heavy) Box jumps (24/20in) Classic conditioning couplet with a lower body/posterior chain focus. Use a weight that you are able to safely complete each round of deadlifts iin 3 or fewer sets (21 = 7/7/7 or 12/9). The box jumps should be jumps, but you can choose to step down after each rep. Adjust the height to allow for this. Record your time and weight. Be smart.
D
Goblet Squat
4 x 6
E
Hamstring Slider Curl
3 x 10
F
Russian Swing
3 x 15
Recovery
G
Calf & Hamstring Static Stretch Sequence
1:00 Saddle toes down 1:00/1:00 Single leg box calf stretch 1:00/1:00 Down dog opposite ankle reach 1:00 Narrow squat calf stretch 🧘♂️ Follow along 🧘♂️
Prep
A
Bench Press Warm-up (A)
10/10 Pec smash 10/10 Halos (light) 10 Pass throughs (PVC) 50 Tricep extensions (mini band) 10/10 Uneven bench press (20kg/15kg) 10 Even bench press (20kg/15kg)
B
Bench Press
5, 4, _
C
Incline Dumbbell Bench Press
4 x 8
D
Dumbbell Bench Press
3 x 12
E1
Dumbbell Flys Flat Bench
3 x 12
E2
Dumbbell Rollbacks
3 x 12
F
Narrow Grip Triceps Push-Ups
Recovery
G
Upper Body Stretch Sequence #1 (6:00)
1:00 Seated shoulder extension 1:00 Butcher block 1:00/1:00 Thread the needle 1:00/1:00 Scorpion 🧘♂️ Follow along 🧘♂️
Prep
A
Whole Body Flow (E)
3 Rounds NOT for time: Walk out to plank Up dog Walk back Alternate hand reach Forward fold Alternate hand reach ➜ These are hard until they are not. Start and stop the video as needed.
Recovery
B
Back and Hips Static Stretch Sequence (#1)
1:00 Saddle 1:00 Forward lean 1/2 Saddle 1:00 1/2 Saddle 1:00 Forward lean 1/2 Saddle 1:00 1/2 Saddle 1:00/1:00 Supine Twist 🧘♂️ Follow along 🧘♂️
Matt Chan
Firefighter, Titan Games Season 2 Champ, Climber, Mountain Biker, Hunter, 4 Top ten finishes at the CF Games, 42 years young and all around passionate about bringing his personal training program THRIVE to you.
A balanced, fresh, and time efficient approach to programming for individuals. 100% planned out quality programming, with a structure, detailed descriptions, videos and simplicity to guide effective results. If you want quality from the second you walk in
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Collin Thompson
THRIVE Athlete
Verified Athlete"Love this program. Thank you to everyone involved with this community. This has been the best I’ve felt and the most satisfied physically in many years. Keep up the awesomeness."
THRIVE ATHLETE
From Our Community Feed
Verified Athlete"A sense of community. This is very important for us because we have young kids and a garage gym. Getting to a box means more logistics and less working out so having an “instant” community in TFW is fantastic. It helps me push and encourages me to do my best every day."
THRIVE ATHLETE
From Our Community Feed
Verified Athlete"Thought out programming. Don’t have to rely on a box membership or time traveling to a gym. Direct interaction from the coaching staff."
Jonathan Phillips
Thrive Athlete
Verified Athlete"Thrive is mostly harder than being on the mountain, but it also translates to the mountain being easier... hmmm!"
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TrainFTW
TrainFTW
TrainFTW
