Optimal Fitness

Project 927

Functional Fitness, Strength & Conditioning
Coaches
Dave Ruiz and Matt Yoder

We believe that no matter your background, occupation or age, functional fitness is vital to your health and quality of life!

CHOOSE YOUR SESSION(S)

30 Minute Mess You Up: Make the most of 30 minutes with this high-intensity functional fitness workout.

Strength and Conditioning: Add this in to your training day or do it alone, depending on your goals and time.

The Road Warrior: Traveling? Low on time or equipment? No problem, Road Warrior's got you covered!

This program is designed to fit the busy schedules for people with restricted time and equipment. But if you want to train beyond the standard, we've also got you covered! Choose the session(s) that best suit your goals.
Reach out to us if we can help identify your best course of action. Let's go!

Dave and Matt

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Optimal Fitness
30 Minute Mess You Up, Strength and Conditioning, The Road Warrior
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Keep accountable through the app!
Equipment
Required
barbell // dumbbells // pull up bar // jump rope
Recommended
bench // squat rack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
30 Minute Mess You Up Sample Day 1

Prep

A

Warm Up TABATA: Lunge, DB Snatch

Optional Warm Up: TABATA (20 seconds on, 10 seconds rest x 8 rounds) -Alternating Lunge in Place -DB Snatch alternating arms every rep Round 1: 20 seconds max Lunges in place -rest 10 seconds- Round 2: DB snatch -rest 10 seconds- Repeat until TABATA is completed. This is a warm-up. Start with a very light DB weight and gradually increase the DB weight each time (4 total).

Conditioning

B

Staple Alpha

Every 3 minutes x 5 rounds (15 total minutes) At the beginning of every 3 minutes, perform one round of: 10 single arm DB thrusters left hand 10 single arm DB thrusters right hand 10 single arm DB overhead lunge in place left hand 10 single arm DB overhead lunge in place right hand Rest remainder of the round Goal: Use a weight that will allow you to be finished with all 40 reps within about 2 minutes, leaving you about 1 minute to rest every round. Weight suggestions: Intermediate 50 lbs men, 35 lbs women (Dave's typical weight = 50 lbs dumbbell) Scaled 35/20 lbs Beginner 20/10 lbs If in doubt, use a slightly lighter weight and go fast. Then, the next time this workout is posted, try to go a bit heavier. This is a staple workout we'll see and retest frequently. It requires very little equipment and space. It's also a workout you can use to see your improvement on the time it takes and weight of dumbbell you use. If it helps, here's a way to break it down: Minute 1: complete all thrusters. Minute 2: complete all lunges Minute 3: rest -repeat for total of 15 minutes-

Conditioning

C

TABATA: Bulgarian Split Squats

TABATA (20 seconds on, 10 seconds off x 8 rounds) Odd rounds: Bulgarian Split Squats one leg Even rounds: Bulgarian Split Squats other leg Keep alternating legs each round. Each leg get a total of 4 rounds. Goal: Both legs should get the same total amount of reps. You can test this out first with bodyweight. If you can get more than 10 reps per leg, use weight (hold DB). Make it challenging to get to 10 reps each leg on any round.

Conditioning

D

TABATA: Single Arm DB STO

TABATA (20 seconds on, 10 seconds off x 8 total rounds) Odd rounds: Single Arm Shoulder To Overhead one arm Even rounds: Single Arm Shoulder To Overhead other arm Keep alternating arms each round (round 1 left arm only, round 2, right arm only...etc). Each arm gets a total of 4 rounds). Shoulder To Overhead simply means that each rep starts with the DB touching your shoulder and then lift the DB to be locked-out overhead. Use your legs to "jump" the weight up overhead, this is not a strict press. Goal: Both arms should get the same total amount of reps. Rep range should be between 6-10 reps each round. Weight recommendation: Use the same dumbbell you've used for STAPLE ALPHA.

Sunday
Strength and Conditioning Sample Day 1

3 Rep Back Squat EMOM 10 Minutes

A

Every Minute On the Minute (EMOM) for 10 Minutes: Perform one set of 3 Back Squats. Start at a light weight and work up in weight each set. Your heaviest set should be your last set. (see videos attached for any help on form)

Strength/Power

B

2 Rep Clean and Jerk EMOM 10

Every Minute On The Minute for 10 minutes: Perform 2 Clean and Jerks These can be your choice of touch-and-go or singles (make a note of what you do), but each rep must be completed within the prescribed time frame. Weight: Start with a light weight and build up each minute to a challenging weight. Have fun with this. If you're new to this movement, don't make this strenuous - focus first on your form and technique. If you miss a lift, don't repeat that minute - wait until the next minute and consider unloading a few pounds for the next attempt.

Sunday
The Road Warrior Sample Day 1

Conditioning

A

Warm Up - 12 Min AMRAP

As many rounds as you can do in 12 minutes, start slow, but you should be sweating by the end of this! 50 Jumping Jacks 40 Jumping Lunges (20/side) 30 Push Ups 20 Mountain Climbers 10 Burpees

B1

DB Bench Press

5 x 15

B2

Sit-up

5 x 10

12 minute EMOM Bench/Pull Up

C

On the ODD minutes (1, 3, 5… etc) you will do a 10 rep Bench Press On the EVEN minutes (2, 4, 6… etc) you will do as many pull ups (sub rows if needed) as you can

Conditioning

D

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. Right Arm Hang Snatch Left Arm Hang Snatch

Conditioning

E

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. DB Front Squat DB Hold (as heavy as you can go holding the weight in the front rack position)

Conditioning

F

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 3 different movements but they are done in a set f 4 so you will go through the progression 2 full times! CORE: Left Side V-up Reverse Crunch Right Side V-up Reverse Crunch

Monday
30 Minute Mess You Up Sample Day 2

A

Heroic Warm-up

Conditioning

B

Core 1.2

As Many Rounds As Possible in 5 minutes of: 10 Side V-Ups (or crunches) one side 10 Side V-Ups (or crunches) other side 10 Superman 1-second hold 10 Sit Ups (or crunches)

Conditioning

C

Chipper! Masterpiece or Disasterpiece

Complete this workout for time in this order: 40 alternating DB snatch 30 box jumps 20 double DB deadlifts -rest 2 minutes- 30 alternating DB snatch 20 *burpee* box jumps 10 double DB ground to overhead -rest 2 minutes- 20 alternating DB snatch 15 burpee box jump *overs* 5 double DB Devil Press Time limit: 25 minutes Goal: Gas pedal! There's built-in rest, so go hard. Modify any height/weight so that you shouldn't have to completely stop to rest; keep moving through. Box Height: 24/20 inch. If you aren't used to this height, scale to a height that would allow you to go unbroken without completely stopping. Weight: use the same weight you use for our workout "Staple Alpha". If you haven't tested "Staple Alpha" yet, intermediate dumbbell weight is 50 lbs men, 35 lbs women. Scaled weight 35/20 lbs. Beginner weight 20/10 lbs. Make note of what weight you use.

Monday
Strength and Conditioning Sample Day 2 

Conditioning

A

3 Rep Deadlift EMOM 10

Every Minute On the Minute (EMOM) for 10 Minutes: Perform one set of 3 unbroken touch and go Deadlifts. Start at a light weight and work up in weight each set. Your heaviest set should be your last set.

Conditioning

B

TABATA Heavy DB Snatch 6 Reps

TABATA: Heavy DB Snatch 6 reps Every round, get 6 reps of alternating DB snatches. These are supposed to be heavy. Use a dumbbell that will challenge you to get 6 reps throughout the entire workout. Keep the SAME weight the entire workout. TABATA is 20 seconds on, 10 seconds rest x 8 rounds. Your score is the weight of dumbbell you use. If you end up using more than 1 dumbbell, your score is your lightest dumbbell used.

Monday
The Road Warrior Sample Day 2

Circuit

A

3 Rounds: 10 Air Squats 10 V-ups 10 Lunges/side 20 Mountain Climbers

B1

DB Lunge

10 x 8

B2

Burpee

10 x 8

Circuit

C

5 Rounds: 6 DB Thrusters 8 Sit Ups 30 second Wall Sit

Quad Killer (the filthy 5)

D

8 minute AMRAP (Complete as many rounds as possible in 8 minutes) - all movements body weight or light weight 5 Bulgarian Split Squats per side 5 Lateral Bench Jumps 5 Good Mornings 5 Tuck Jump 5 Step ups per leg

Conditioning

E

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 4 movements, so you’ll do each movement 2 times. Side V-up (weakest side first) Side V-up (strongest side match the first #) Plank Sit-up

Tuesday
30 Minute Mess You Up Sample Day 3

Circuit

A

Every 90 seconds x 10 rounds, perform: 7 Bench Press + 7 Bent double DB Row Start at a light weight and work your way up in weight every round to end at a challenging weight on both movements. Both movements are unbroken.

Conditioning

B

AMRAP 10: 15 Push Ups + 200 m Run

As Many Rounds As Possible in 10 Minutes: 15 push ups 200 meter run Scale option: If you aren't able to get the first set of 15 push ups done unbroken, perform the push ups on knees. The key to this one is intensity, elevating your heart rate. Extra Credit: wear a weighted vest (add to your notes)

Conditioning

C

Upside Down: HSPU + Wall

Upside Down: HSPU + Wall Climb + HS Hold 2 Minutes: max handstand push ups -rest 1 minute- 2 minutes: max wall climbs -rest 1 minute- 2 minutes: max accumulated handstand hold If you don't have handstand push ups or wall climbs yet, watch the attached video for modifications. If you aren't able to kick up for a handstand hold, keep an inverted plank on your hands.

Tuesday
Strength and Conditioning Sample Day 3

Strength/Power

A

3 Rep Bench Press EMOM 10

Every Minute On the Minute (EMOM) for 10 Minutes: Perform one set of 3 Bench Press. Start at a light weight and work up in weight each set. Your heaviest set should be your last set. (see videos attached for any help on form)

Strength/Power

B

Overhead Squat 2 Reps - EMOM 10

Every Minute On the Minute for up to 10 minutes: Perform 2 Overhead Squats. Start with just the barbell and slowly work your way up in weight. If you're new to this movement, consider using only the barbell for this entire work piece. CrossFit Video: https://www.youtube.com/watch?v=pn8mqlG0nkE

Extra Innings Option

C

5 rounds for time: 100 meter Single Arm Farmer Carry one side 100 meter Single Arm Farmer Carry other side 200 meter Run Weight: Use the same dumbbell you used for our workout "Staple Alpha". Extra Credit: wear a 20/14 lbs weight vest.

Tuesday
The Road Warrior: Rest Day
Wednesday
30 Minute Mess You Up + Strength and Conditioning Sample Day 4

Recovery

A

Active Recovery: 20-30 Min Bike or Row

Active Recovery: Go for a light 20-30 minute bike or row. You can also alternate every 2 minutes between both movements. This is for active recovery, just get the blood moving. You should be able to hold a conversation the whole time without running out of breath. Make sure to follow-up with at least 10 minutes of stretching.

Wednesday
The Road Warrior Sample Day 4

Warm Up

A

4 Rounds: 30 sec of Jumping Jacks 30 sec Good mornings (Body weight only) 30 sec V-ups 30 sec Superman hold

B1

DB Deadlift

5 x 10

B2

Jumping Jacks

5 x 25

Conditioning

C

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. DB Front Raise Bent DB Row

Cardio/Core Finisher

D

3 Rounds: 1 min stationary jog 1 min sit ups 1 min burpees 1 min plank

Thursday
30 Minute Mess You Up Sample Day 5

A

Dynamic Stretch

Conditioning

B

What a Cluster-!

As Many Rounds As Possible (AMRAP) in 28 minutes of: 15 Single Arm Dumbbell Cluster one arm 15 Single Arm Dumbbell Cluster other arm 50 meter Single Arm Farmer Carry one arm 50 meter Single Arm Farmer Carry other arm Run 100 meters -rest 1 minute- This workout is designed for us to retest simply with very minimal weight - hopefully from home to save you time from going to the gym. If you're at the gym, there should be no issue finding the weight or space. Weight: use the weight you last logged for our workout "Staple Alpha". If you want a reference and are not sure what weight to use, try: Intermediate/Advanced = 50 lbs dumbbell for men, 35 lbs dumbbell for women Scaled = 35/20 lbs Beginner = 20/10 lbs Go hard! There is built-in rest. Let's build that engine! The Clusters are more than a glorified squat; they also increase your core strength. Make note of what weight you use so you can reference it next time you see this come up.

Conditioning

C

5 Min Max Calories Assault Bike

Optional Finisher: In 5 minutes, get as many calories as possible on the Assault Bike (or similar machine like Rogue Echo, Airdyne). If you don't have this type of bike, substitute with any other machine. If you don't have a machine, it's time to go for a run!

Thursday
Strength and Conditioning Sample Day 5

Strength/Power

A

3 Rep Front Squat EMOM 10

Every Minute On the Minute (EMOM) for 10 Minutes: Perform one set of 3 Front Squats. Start at a light weight and work up in weight each set. Your heaviest set should be your last set. (see videos attached for any help on form)

Conditioning

B

Project 927: 2 Rep Power Snatch EMOM (Touch-n-Go)

Every Minute On The Minute (EMOM) for 10 Minutes: Perform 2 Power Snatches unbroken touch-and-go. Start at a light weight. If you are new to this lift, start with just the barbell and very conservatively add weight, if any. You can always work up from here. Your score is your heaviest round.

Conditioning

C

AMRAP 15: Bear Hug Carry, Box Jump, Run

Extra Innings Option: As Many Rounds As Possible in 15 minutes (AMRAP 15) 100 Meter Bear Hug Carry (weight below) 10 Box Jumps (24/20 inch) 200 meter run -rest 1 minute- Bear Hug Carry Weight: Standard 100 lbs men / 70 lbs women Best objects to use for this are atlas stones or strongman sandbags. If you don't have these to work with, a good substitute is carrying two bumper plates together. Men: two 45 lbs plates, Women: two 35 lbs plates standard. Scale as needed to go unbroken, especially if you aren't proficient with this movement weight. We will retest this to see your progress!

Thursday
The Road Warrior Sample Day 5

Shoulder Warm Up

A

5 Rounds: 5 Inch Worms 5 Burpees 10 Plank Shoulder Touch (10/side)

B1

DB Clean & Jerk

8 x 8

B2

Push-Up

10 x 10

Circuit

C

For the DB Snatch, make sure the weight touches the ground each rep, it should go from the ground to full extension above your head and back to the ground, switch arms and do it again. 5 rounds: 10 Single Arm DB Snatch (alternating arms each rep… 5/side) 15 Shoulder Shrugs 20 Jumping Jacks

Cardio & Core

D

Cardio of choice!! Either Run, Walk on an incline, climb stairs, whatever you want to do to keep moving, be creative, but we’re going to go 5 rounds of 4 min of cardio and 20 sit ups to finish off the week! LETS GOO!!!! 5 Rounds: 4 min cardio 20 Sit Ups

Friday
30 Minute Mess You Up Sample Day 6

Circuit

A

Complete for max weight, not for time: 3-6-9-6-3 unbroken reps of: Renegade Rows one side Renegade Rows other side Keep the same weight the entire time. The set of 9 reps should push you. If you need a reference for weight, try using the same weight you used for our workout "Staple Alpha". Your score is the weight you used on your unbroken set of 9 reps. Rest as needed between each set to go unbroken.

Conditioning

B

"What A Horrible Idea, Let's Do It Again!" 2.0

As Many Rounds As Possible (AMRAP) in 18 Minutes of: 20 Single Arm Alternating Devil Press 20 Alternating Lateral Jumps Over Dumbbell (1 jump over = 1 rep) -REST 1 Minute- Dumbbell weight: use the same weight you'd use for our workout "Staple Alpha". Make note of what weight you use. We will re-test this in the future, so make sure you log your rounds and make note of what weight you use. Let's go!

Friday
Strength and Conditioning Sample Day 6

Conditioning

A

Project 927: 2 Rep Power Clean EMOM (Touch-n-Go)

Every Minute On The Minute (EMOM) for 10 Minutes: Perform 2 Power Cleans touch-and-go. Start with a light weight and very gradually work your way up in weight (especially if you are new to this movement). You can always try to move up into heavier weights after your technique is solid. Your score is your heaviest weight accomplished.

Conditioning

B

5 Rounds: BB STO, BB OH lunge, Lateral Jumps

Extra Innings Option 5 rounds for time: 10 Barbell Shoulder to Overhead (95/65 lbs) 10 Alternating Overhead Barbell Lunge in Place (95/65 lbs) 10 Alternating Lateral Jumps Over Barbell Scaling: -If you don't think you'll be able to get the first round unbroken, scale down in weight. -For any ongoing issues like calves, knees, etc, replace the jumps with a lateral step over the bar.

Friday
The Road Warrior: Active Recovery
Saturday
30 Minute Mess You Up + Strength and Conditioning Sample Day 7

Recovery

A

Active Recovery: Jog/Walk/Lateral Shuffle

Active Recovery: Go for a light 20-30 minute jog/walk to get the blood flowing. An easy way to break this up is to jog for 1 minute, walk for 1 minute the entire time. On your jogs your can mix it up and perform some lateral shuffles. Make sure to follow-up with at least 10-15 minutes of stretching.

Saturday
The Road Warrior Sample Day 7
Coaches
coach-avatar Dave Ruiz

Writer of the 30 Minute Mess You Up and Strength and Conditioning

coach-avatar Matt Yoder

Writer of The Road Warrior

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FAQs
How long do the workouts take?
The 30 Minute Mess You Up is designed to take 30 minutes, making the most of your busy schedule. The Strength and conditioning takes 15-30 minutes and can be completed in addition to your training day, or on its own - it's up to you! The Road Warrior is designed to take 30-60 minutes.
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