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
Starting August 31st and running through October 24th, we're back to three consistent strength days a week, cluster sets on all three lifts, and five full days of accessory work back in the mix.
This cycle reflects what our members asked for, built on top of the science we always start with.
HOW IT’S BUILT
We're on a 5-day fixed schedule. Three strength days, two conditioning days, same three lifts every single week. The conditioning side rotates through three types of work, so you're not doing the same session two weeks in a row.
WHAT YOU’LL TRAIN
3 STRENGTH DAYS/Set
♦️ Back squat: Lower body strength + leg accessory work
♦️ Bench press: Upper body pressing strength + chest accessory work
♦️ Deadlift: Pulling strength and hinging mechanics + back accessory work
Each strength day runs on a 3-week progressive overload wave, then a deload week so your nervous system and joints actually catch up.
2 CONDITIONING DAYS/Rotating
♦️ Aerobic: Low intensity, multimodal conditioning kept intentionally easy, builds your aerobic base.
♦️ VO2-targeted: Run day, 30 minutes, interval-based.
♦️ Anaerobic: High intensity interval training built on a variety of interval protocols like the Norwegian 4x4, using compound movements instead of a single piece of equipment.
Most of our members are already getting outside and staying active on their own. Two focused conditioning days in the gym is enough on top of that.
This cycle is built from what actually works for the people doing it.
WHAT TO EXPECT
➜ This is an 8-week cycle. But we program year around.
➜ You'll build strength.
➜ You'll hit conditioning that changes every week.
➜ You'll get five days a week of accessory work back.
➜ Most importantly, you'll be following a program built on both science and what our members actually tell us works.
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
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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