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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 7/18 

Prep

A

Warm Up TABATA: Lunge, DB Snatch

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 7/18 

Circuit

A

Every 90 seconds, perform 1 set of 5 back squats. x10 rounds (15 minutes) *After each set, perform 10 push ups Start at a moderate weight and end at a challenging weight by your final set. Your score is your heaviest set. Stay tight. Attack each rep!

Sunday
The Road Warrior 7-18

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

A

Heroic Warm-up

Conditioning

B

EMOM 12: 4 DL + 4 Lateral Jumps

10 total minutes Every Minute On the Minute, perform: 4 deadlifts + 4 lateral jumps over barbell Start your deadlifts at a relatively light weight (about 30% of your estimated max effort 1 rep weight). Every round, increase weight gradually. Your final set should be challenging, but should not take you to failure. Deadlifts are touch-and-go each set.

Conditioning

C

EMOM 15: Single Leg DL, DB DL Burpee

15 Minutes Every Minute On the Minute: Minute 1 = Max Alternating Single Leg DB Deadlift (DB in each hand, alternate legs each rep) Minute 2 = Max DB Deadlift Burpees Minute 3 = Rest The goal is to go all-out since there is built-in rest. Weight: use a weight that will allow you to complete 14-20 total single leg deadlifts each round, and at least 6-10 DB deadlift burpees each round. Adjust your weight as needed.

Monday
Strength and Conditioning 7/19 

10 Minutes: Heavy 3 Rep Deadlift

A

Within 10 minutes, work up to a heavy 3 rep touch and go deadlift.

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

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 7/20

A

Heroic Warm-up

Circuit

B

Every 90 seconds x 10 rounds, perform: 7 Bench Press + 7 Bent 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.

AMRAP 10: 15 Push Ups + 200 m Run

C

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.

Tuesday
The Road Warrior: Rest Day
Wednesday
30 Min MYU / Strength & Conditioning 2022-7-21

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

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 7/22

A

Dynamic Stretch

EMOM: Cluster & Bar-Facing Burpee

B

20 minutes Every Other Minute: Minute 1 = 5 Barbell Clusters + Max Reps Bar-Facing Burpee Minute 2 = Rest x10 (20 total minutes) Every odd minute, begin with 5 barbell clusters. After completing 5 barbell clusters, get into the bar-facing burpees for the remainder of that same minute. SCORE: Your score is your round with the lowest number of bar-facing burpees. WEIGHT: Men 115 lbs / Women 75 lbs (scaled 75/55 lbs) GOAL: Stay consistent. The first couple of rounds should feel somewhat easy. The last couple of rounds should be a fight to keep the same reps! Warm Up: Make sure you're warmed up before this. The Cluster is a combination of the Clean and Thruster, an excellent conditioning movement. If you're not familiar with the Cluster, go scaled on this workout first. Don't worry, we'll retest this to see your progress!

Conditioning

C

5 Min Max Calories Assault Bike

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 7-22

A

Front Squat

5 x 5

Conditioning

B

AMRAP 15: Bear Hug Carry, Box Jump, Run

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

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 7/23

Prep

A

Warm Up TABATA: BB Snatch, OH Lunge

Warm Up: TABATA (20 seconds on, 10 seconds off x8 rounds total) -Odd Rounds = Barbell Power Snatch -Even Rounds = Barbell Overhead Lunge in Place Use only the barbell, no loaded weight. This is for warming up, so ease into it, keep your core tight, get your blood moving. This is one TABATA, a total of 4 minutes (8 rounds). For the beginning of each barbell power snatch, since there is no load, start each rep at mid-shin.

Circuit

B

As Many Rounds As Possible (AMRAP) in 5 minutes: Ascending ladder of reps 1-2-3-4-5-etc -Barbell Snatch (men 95 lbs, women 65 lbs) -Handstand Push Up (HSPU) Round 1 = 1 Snatch + 1 HSPU Round 2 = 2 Snatches + 2 HSPUs ...etc, continue until end of 5 minutes. Scale Options: -If you're not familiar with the power snatch, scale to a much lower weight to keep good form. -If you don't have HSPU yet, work on a 1 second handstand hold against the wall. 1 second = 1 rep.

Conditioning

C

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. Dave's typical weight = 50 lbs dumbbell. 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.

Friday
Strength and Conditioning 7/23

A

Power Snatch

10 x 1

Conditioning

B

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

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 Min MYU / Strength & Conditioning 2022-7-24

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: Rest Day
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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