Hammer Down
Workhorse Elite Performance
Functional Fitness, General Fitness, Strength & ConditioningHammer. Down.
Meticulously designed for serious athletes, fitness enthusiasts, and those determined to achieve peak physical performance. If you are an individual committed to pushing your limits, embracing challenges, and striving for lifelong athletic excellence, this program is tailored for you.
Who Is This Program For?
Serious Athletes: Whether you're a professional athlete or an aspiring one, this program will elevate your game.
Fitness Enthusiasts: Those passionate about fitness and looking to take their training to the next level.
Competitive Individuals: Anyone who thrives on competition and seeks to measure their progress against others.
Lifelong Learners: Individuals dedicated to maintaining their physical best throughout life.
Why Choose Hammer Down?
Targeted Training: Prioritizes speed, power, strength, and conditioning to cover all aspects of athletic performance.
Structured Intensity: 5 days of rigorous, focused training ensure you earn your rest days, pushing you to new heights.
Community and Competition: Weekly strength, movement, and conditioning challenges let you test yourself against others, fostering a sense of community and competition.
Comprehensive Approach: Unlike other programs that may focus on one aspect of fitness, Hammer Down provides a holistic approach to athletic excellence.
Skill Level: Intermediate/ Advanced
Time commitment: 45-90 minutes per session
Embrace the challenge, strike down forcefully, and take your performance to the next level with the Hammer Down.
A1
DB/KB Deep Oscillatory Jump
3 x 10
A2
SA Bearcrawl Taps
3 x 5
A3
Roll to Get Up
3 x 5
B1
Hill Sprint
4 x 10
B2
Hill Bound
4 x 10
C1
Trap Bar Power Shrug
4 x 2
C2
Approach Jump
4 x 1
D1
SA Landmine Push Press
4 x 2
D2
Plyo Push - Repeat
4 x 2
E1
Arched Wall Walks
2 x 3
E2
Cable Reach & Row
2 x 8
E3
Side Bend
2 x 8
F
Cardio
Threshold Intervals
A
Cardio of Choice - Low impact options work great here 3:00 minutes of working at 160-169 bpm or where it feels uncomfortable but does not feel uncontrollably tiring 2:00 of active rest from 130-150bpm or moving while still having a conversation 4 rounds
Repeat Intervals
B
45 seconds once you hit 151bpm or where it becomes slightly difficult to talk 45 seconds 160-169 bpm and you could not talk 4 rounds Any piece of cardio equipment will work here but running can also work!
A1
DBL Pogo Hop
3 x 20
A2
Back Bridge
3 x 2
A3
SA Bearcrawl MB Circles
3 x 4
B
Alactic Power Intervals
1 x 5 @ 5
C1
BB Split Squat Yielding Isometric
3 x 10
C2
DB Rapid Lunge Drop
3 x 4
D1
Chin Up Yielding Isometirc
3 x 10
D2
DB 3 Way Raise
3 x 6
E1
Dip Yielding Isometric
3 x 10
E2
Isometric Long Lever Glute Bridge
2 x 30
F1
Slanted Calf Raise Isometric
2 x 30
F2
MB Hanging Knee Raise
2 x 12
Red Zone Threshold
A
Similar to Tuesday's emphasis but this time we are going to turn the heat up. Any piece of cardio equipment works. I personally love the assault bike for this - no I don't, that was a lie... But it gets the job done. 3 minutes of work above 169 BPM or a pace that straight out sucks 2 minutes of active recovery down to 150pm or below 4 rounds
Red Zone Endurance Intervals
B
Any piece of equipment will work for this 45 seconds at 100% effort 1:30 active recovery back down to 150bpm or below 3 rounds
A
Extensive MB Circuit 1
1 x 7:00
B1
DB Goblet Squat
1 x 50
B2
Depth Push Up
1 x 50
B3
SA DB Row
1 x 50
B4
Weighted V-Up
1 x 50
B5
KB Swing
1 x 50
B6
DB Overhead Press
1 x 50
B7
Tricep Extension
1 x 50
B8
DB Hammer Curl
1 x 50
C
KB/DB Farmer Carry
1 x 5:00
D
Cardio
Jordan Socholotiuk
Specializing in speed and power. With experience from adult fitness to D1 settings, I want to push limits to create robust people. Detail-oriented and adaptable, I focus on training to ensuring peak performance and resilience. *CSCS Certified*
Sam Bacon
Elon University Soccer Player
Verified Athlete"They’re exactly what I’m looking for, and they’ve helped me achieve multiple fitness goals. Each workout is planned out, whether it is designed for speed, strength, or mobility. I highly recommend Hammer Down for any fitness goal!"
Blake Hatt
Sports Performance Coach
Verified Athlete"Being a coach myself, I found that my programming for myself became stale and tedious. Jordan provided me with new challenges, movements, and set/rep schemes I wouldn't have given myself. Jordan has been very helpful in keeping me accountable. I feel great, look the best I have and enjoy every week."
Connor Ross
CFL Athlete
Verified Athlete"Each workout is hard but it makes the rest of the day easier."
When you join a team you’re getting more than programming, you’re joining an online community.
Hammer Down
Hammer Down
Hammer Down
