TrainFTW
TrainFTW
General Fitness, Strength & Conditioning, First Responders, Law Enforcement, Functional Training, Hunting, Functional Fitness, Women's Training, Tactical / MilitaryBUILD STRENGTH. FEEL GOOD.
You want to keep getting stronger, build muscle, and have the conditioning to enjoy your life. You also have work, family, and a schedule that doesn’t revolve around the gym.
TrainFTW brings strength and conditioning together in one plan, with sessions designed to fit within an hour. Built with adults 40+ in mind, by coaches who follow the programming alongside you.
NEXT CYCLE: OCTOBER 26–DECEMBER 18, 2026
Eight weeks of focused training to finish the year. Three strength days, two conditioning days, and accessory work included across those five sessions. One active recovery day and one full rest day round out the week.
WHAT YOU’LL TRAIN
♦️ STRENGTH
Zercher squats, bench press, and strict pull-ups anchor this cycle. Develop your pull-ups with band assistance, bodyweight, or added weight. Adjust your training effort to how you feel that day.
♦️ MUSCLE
Chest, back, legs, arms, and shoulders each get dedicated accessory work throughout the week. These exercises are part of your five training days, not extra sessions to squeeze in.
♦️ CONDITIONING
Two days each week rotate through steady low-intensity workouts, high-intensity intervals, and running with walk or jog recovery periods. Different efforts, with a purpose behind each.
♦️ POWER
New this cycle: power clean variations, push jerks, and jump progressions. Practice moving quickly and developing power without needing super-heavy weights.
PROGRESS WITH RECOVERY BUILT IN
We use progressive overload, build up for three weeks, then take a lighter deload week. Repeat that pattern through the second half of the cycle.
WHO THIS IS FOR
Adults 40+ who want structure, challenging training, and room for life outside the gym. Firefighters balancing shift work. Former CrossFit athletes looking for a different approach. People who want strength and conditioning in the same program. You don’t need to hit a PR every day. You need a plan you can keep showing up for.
TRAIN WITH US
Your workouts, exercise demonstrations, and training log are delivered through the TrainHeroic app. Ask questions and connect with us and other members in the team feed. This is our next eight-week cycle. TrainFTW programming continues year-round.
🔥 Simple. Structured. Effective.
🎁 7-day free trial included
👇 Jump in and start where you are
Recovery
A
Quads, Adductors, Hip Flexors and Hamstrings
1:00 Tall Saddle 1:00 Saddle 1:00 Bound Angle 1:00 Seated Straddle 1:00 Frog 1:00/1:00 Lizard 🧘♂️ Follow along 🧘♂️
Recovery
B
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
Front Squat Warm-Up (A)
0:30/0:30 Banded lat stretch 0:30/0:30 Banded triceps stretch 0:30/0:30 Wrist mobility 10 Cat cow 10/10 Banded bird dog 10/10 Shin box 10 Goblet squat with pry 10/10 Elbow rotations Front squat (video: Front Squat Scaling Options) ➜ Ensure a fingertip grip FIRST! ➜ Use straps to reduce strain on wrists and rack bar on shoulders. ➜ Cross arms in "I dream of Jeanie" position.
B
Front Squat - Weightlifting
3, _ , _
C
Stationary lunges with forward lean
4 x 20
D
Hamstring Slider Curl
3 x 10
E
Deadlift Staggered Stance with Kettlebell
3 x 20
F1
Kettlebell Overhead Carry
3 x 100
F2
Russian Twist
3 x 20
Prep
A
Cardio Ramp Up - Shoulder and Back Focus
Complete 5 intervals of: 0:50 Air bike @ easy pace 0:10 Air bike @ hard pace Then, complete 3 rounds NOT for time of: 5/5 Windmills 5/5 Cross-body dumbbell muscle snatch 🔸Choose any cardio equipment you have available.
B
Bench Press
For Completion
Conditioning
C
For time: 1500m Row 30 Bench presses (medium) 1000m Row 20 Bench presses (medium) 500m Row 10 Bench presses (medium) A high intensity hinge, pull, press combo that will surprise you when it all comes together. It's always surprising how much fatiguing your lats and biceps will affect your ability to bench press. Choose a weight that is challenging for 10 reps for your first set. For most this will be 135lbs/85lbs to 185lbs/125lbs. It's ok if it turns into sets of 2-3 by the end of the workout. This conditioning workout pairs well with our accessory work today. You'll love the pump you'll have after this piece. Bench Press ➜ Use dumbbells as needed or if no bench a floor press or overhead shoulder press at a lighter weight. Rowing ➜ Use what equipment you have available for the same interval estimated time. Run, air bike, run, SkiErg, jump rope. Examples below. ♦️ Run substitution: 1200m run or 6:00 run 800m run or 4:00 run 400m run or 2:00 run ♦️ Air bike substitution: 4:00 air bike 2:45 air bike 1:30 air bike
D
Incline Dumbbell Bench Press
4 x 12
Strength/Power
E
"Super Pecs"
3 Rounds NOT for time: 15 Banded crossbody supinated raise, right arm 20 Single arm banded chest fly, right arm 0:10 Rest 15 Banded crossbody supinated raise, left arm 20 Single arm banded chest fly, left arm 0:30 Rest ➜ Log weight used in order to track for future. ➜ If you have access to a cable machine 🔥 USE IT.
F1
Dumbbell Hex Press
3 x 12
F2
Dumbbell Skull Crusher (Single Bell)
G
Banded Triceps Push-downs
3 x 20
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) Band Logging: 🟠 Orange – #0 🔴 Red – #1 🔵 Blue – #2 🟢 Green – #3 ⚫ Black – #4 🟣 Purple – #5 🔺 Large Red – #6 ⚪ Silver – #7 ➜ No Bands, use light resistance, or cable machine.
B
Strict Pull-Ups
5, 5, _
C
Chest Supported Dumbbell Row
4 x 8
D
Lat Pull-Over (Equipment Variations)
3 x 12
E1
Hang High Pulls
1 x 100
E2
Hammer Curls
1 x 16
Strength/Power
F
21's for Guns
3 Rounds: 7 Bottom half biceps curls (light) 7 Top half biceps curls (light) 7 Full range biceps curls (light) 1:00 Rest ♦️ If you've been successful with a 20kg/15kg bar previously, add 5-10lbs and see what's what.
Recovery
G
4 Go-To Stretches
1:00 Butcher block 1:00/1:00 Scorpion 1:00/1:00 Lizard 1:00 Straddle 🧘♂️ Follow along
A
Ruck
For Completion
Prep
A
"Modified Hinshaw Running Warm-up"
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
B
Run
For Completion
C
Run
For Completion
D
Dumbbell Bulgarian Split Squats
4 x 20
E
Counter Balance Stiff-Legged Deadlift
3 x 10
F1
Single Leg Calf Raise
3 x 30
F2
Squatted Calf Raise
3 x 15
F3
Anterior Tib Raises
3 x 15
G
Knee Raise
5 x 12
Recovery
H
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
Pressing Warm-Up (6 Exercises)
10 Banded windmills 10 Lu raises 10 Shoulder dislocates (PVC or band) 10 W + press 10 Banded tricep extensions 10 Seated banded rows ➜ Use light bands and controlled movement. ➜ Goal is warmth, range of motion, and activation, not fatigue.
Prep
B
Shoulder Press Progression (3 Step)
With a PVC or an empty barbell: 5 Chin tucked and reset. 5 Chin tucked, bar to nose, and reset. 5 Utilizing steps 1 and 2, shoulder press. Retuck chin on reset.
C
Shoulder Press
5, 5, _
D
Reverse Grip Shoulder Presss
4 x 8
E
Lateral Delt Raise
4 x 12
F
Seated Rear Delt Raise
3 x 12
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 🧘♂️
Matt Chan
Matt is a career firefighter, Titan Games Season 2 champion, 4-time CrossFit Games top-10 finisher, and co-founder of TrainFTW. At 48, he brings decades of competition, coaching, and real-world fitness experience into programming built to help people stay strong, capable, and ready for life.
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
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