Hotdogs and Cupcakes has been designed as an "add on" program, meaning, you can follow HD&CC in addition to following a program that targets your GPP (general physical preparedness).
What is Hot Dogs & Cupcakes? Well, it's a work in progress - much like we all are. HD&CC was originally started as a blog between two buddies that challenged each other to workouts that addressed their weaknesses. There are some great programs out there that take care of conditioning and GPP, but certain areas have been left underdeveloped... particularly absolute strength and high level body positioning common to gymnastics. Get ready to live.
Our menu is eaten four days per week. Every week is programmed to start on Monday and finish on Sunday. It's your picnic...hit each workout on the day that works best for you across the week. Get some rest in between. We've cooked up max effort and dynamic effort for the upper and lower body, along with some kick ass accessory work and finishers. Accessory work is where the gravy is made.
We recommend doing TFW 3-4x per week as your conditioning, but monitor your recovery closely…HD&CC is very demanding.
A
Box Squat
7 x 1
B
Romanian Deadlift with Deficit
3 x 5
C
Double KB Swing
2 x 15
D
Reverse Hyper
3 x 10
E
Banded Leg Extension
3 x 20
A
Bench Press
9 x 3
B
Shoulder Press
7 x 5
C
Skull Crusher
D
Banded Tricep Push-downs
1 x 75
E1
Front Lever
3 x 5
E2
Ring Support Hold
@ 20
F
Hollow Rock
@ 2:00
A1
Box Squat
6 x 2
A2
Box Squat
6 x 2
B
Sandbag Clean
3 x 5
C1
Prowler, Box, Plate Push
@ 20
C2
Turkish Get-up
D1
Reverse Hyper
3 x 12
D2
Glute Ham Raise
3 x 5
A
Bench Press
B
Board Bench Press
C1
Strict Handstand Push-up
C2
Strict Pull-up
D1
Sit-up to Pike
1 x 25
D2
V-Up
1 x 25
D3
Bridge Up
1 x 10
Carrot Cake represents a collective group of athletes, coaches, SME's and many others along the way that have helped shape this program. Too many years of experience to calculate.
When you join a team you’re getting more than programming, you’re joining an online community.