Gym Jones Summa 225: Training by Cate Williams in TrainHeroic

Gym Jones Summa 225

Gym Jones

Strength & Conditioning, CrossFit
Coach
Cate Williams

For the athlete whose got plenty of motivation but not enough time, we've distilled our strength and conditioning methodology into the most concise programming we've ever put out. This is Gym Jones Summa 225: tested, modified and perfected to get you results in just 3.75 hours (225 minutes) per week. You'll get two programming track options: (5x45 minute workouts per week or 3x75 minute workouts per week) and a daily breakdown of what you should be doing minute-by-minute to stay on track and work efficiently. Both tracks include both strength and conditioning work and are perfect for any athlete looking to maintain their fitness or build a solid base without spending hours on end in the gym every day.

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Two tracks to fit your schedule
Choose between 5x45 minute workouts or 3x75 minutes workouts, or switch it up each week depending on what fits with your schedule!
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Not a minute wasted
We've tested each and every one of these workouts to make sure they are doable in the timeframe allotted, and pack as much into every minute as possible. Each day comes with a recommended schedule to help you stay on track.
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Nothing compromised
Skip the extra hours in the gym without losing any of the benefits. We carefully crafted these programs to include accessory, structural, and technique work, even on a shorter timeframe.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Choose 5 (45 minutes) or 3 (75 minutes) workouts per week to fit your schedule
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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
Equipment
Required
Barbell // Plates // Dumbbells
Recommended
Kettlebells // Rower // Assault Bike // Boxes
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
GYM JONES SUMMA 5x45 | WEEK 1 DAY 1

General Warmup (5 minutes)

A

5 minutes of cardio, athlete’s choice

Specific warmup (10 minutes)

B

10 min EMOM EVEN: 10/8/6/4/2 Goblet Squat (increase weight each round) ODD: 3x broad jump

C

Back Squat

5 x 7

D

Bulgarian Split Squat

3 x 10

Accessory Finisher

E

5 minutes: 30 seconds work /30 seconds rest explosive step up

Sunday
GYM JONES SUMMA 3x75 | WEEK 1 DAY 1

General Warmup (5 minutes)

A

5 minutes of cardio, athlete’s choice

Specific warmup (10 minutes)

B

10 min EMOM EVEN: 10/8/6/4/2 Goblet Squat (increase weight each round) ODD: 3x broad jump

C

Back Squat

5 x 7

D

Bench Press

5 x 7

E1

Bulgarian Split Squat

3 x 10

E2

Single Arm Incline DB Bench Press

3 x 10

Accessory Finisher (10 minutes)

F

5 minutes: 30 seconds work /30 seconds rest explosive step up Straight into 5 minutes tabata push ups (20 seconds on/10 seconds rest) for max reps

Monday
GYM JONES SUMMA 5x45 | WEEK 1 DAY 2

General Warmup (10 minutes)

A

5 minute assault bike easy pace 5 minute assault bike 10 second sprint / 50 second easy

B1

Assault Bike

10 x 1:00

B2

Rest

10 x 1:00

C

Rest

1 x 5:00

Finisher - 10 minute AMRAP

D

10 min AMRAP 5x walking lunges 5x push press Use a light weight here (same weight for lunges and push press)! Treat this as a conditioning piece, not a strength piece. You'll get plenty of heavy weight the rest of the week! Lots of legs I know, but you get a break tomorrow so hang in there!

Tuesday
GYM JONES SUMMA 5x45 | WEEK 1 DAY 3

General Warmup (5 minutes)

A

5 minutes of cardio, athlete’s choice

Specific warmup (10 minutes)

B

10 min AMRAP 10 cals any machine 5 inch worm with push up 5 each side half kneeling press 5 strict pull ups

C

Bench Press

5 x 7

D

Single Arm Incline DB Bench Press

3 x 10

Accessory Finisher

E

5 minutes tabata push ups (20 seconds on/10 seconds rest - 10 rounds) for max reps

Tuesday
GYM JONES SUMMA 3x75 | WEEK 1 DAY 3

General Warmup (10 minutes)

A

5 minute assault bike easy pace 5 minute assault bike 10 second sprint / 50 second easy

Specific Warmup (10 minutes)

B

Find a 3RM Clean (power clean if preferred). Then drop 10% for working weight

Workout (30 minutes)

C

30 min EMOM: Minute 1: 3x clean or power clean Minute 2: Max cals assault bike Minute 3: 1 minute rest (10 rounds)

D

Rest

1 x 5:00

E

Walking Lunges

1 x 50

F

Rest

1 x 5:00

G

Burpee

1 x 50

Cool Down (5 minutes)

H

Important to cool down today! Walk / stretch / foam roll for 5 minutes or more if you have time!

Wednesday
GYM JONES SUMMA 5x45 | WEEK 1 DAY 4

General Warmup (5 minutes)

A

5 minutes of cardio or plyometric warmup (box jumps, squat jumps, etc)

Specific Warmup (10 minutes)

B

Find a 3RM Clean (power clean if preferred). Then drop 10% for working weight

Workout (15 minutes)

C

E3MOM for 15 minutes: 3x squat clean + 15 cals Bike Erg/Rower/ SkiErg At 15 minute mark, perform 50x box jumps for time

D

Rest

1 x 5:00

E

Burpee

1 x 5:00 @ MAX

Thursday
GYM JONES SUMMA 3x75 | WEEK 1 DAY 3

General Warmup (5 minutes)

A

5 minutes of cardio, athlete’s choice

Specific warmup (10 minutes)

B

10 min EMOM ODD: 3x knees to feet + sprint start EVEN: 5x Kettlebell swings HEAVY

C

Deadlift

5 x 7

D

Rest

1 x 5:00

E

Shoulder Press

5 x 7

F

Rest

1 x 5:00

Accessory Finisher (10 minutes)

G

10 min AMRAP Bent Over Row 55#/75# 2-4-6-8-10... etc Push Press 55#/75# 2-4-6-8-10....etc 6x box jumps after each set Looks like: 2 bent over row, 2 push press, 6 box jumps 4 bent over row, 4 push press, 6 box jumps 6 bent over row, 6 push press, 6 box jumps...etc

Thursday
GYM JONES SUMMA 5x45 | WEEK 1 DAY 5

General Warmup (5 minutes)

A

5 minutes of cardio, athlete’s choice

Specific Warmup (5 minutes)

B

5 minute EMOM 3x knees to feet + sprint start

C

Deadlift

5 x 7

D

Rest

1 x 5:00

Accessory Finisher (10 minutes)

E

10 min AMRAP Bent Over Row 55#/75# 2-4-6-8-10... etc Push Press 55#/75# 2-4-6-8-10....etc 6x box jumps after each set Looks like: 2 bent over row, 2 push press, 6 box jumps 4 bent over row, 4 push press, 6 box jumps 6 bent over row, 6 push press, 6 box jumps...etc

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Gym Jones Summa 225
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Gym Jones Summa 225
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Gym Jones Summa 225
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Gym Jones Summa 225