Metcon: Training by Apex Coaches in TrainHeroic

Apex Athletes

Coach
Apex Coaches

A Crossfit-based Strength & Conditioning program designed and periodised by our coaching team!

4 sessions a week aimed at peaking your performance in 8 week cycles to optimise strength, refine movement and identify areas you need to work on.

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
Standard Crossfit Equipment --> Barbells // Kettlebells // DBs // Skipping Ropes
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-8-9

A1

Back Squat

5 x 5 @ 75 %

A2

Front Squat

5 x 5 @ 75 %

5 Rounds For Time

B

15/12 Cal CV 5 Devils Press 8 Min Time Cap 2 Mins Rest then move onto the 7 min AMRAP

7 Minute AMRAP

C

10 Double Unders + 5 Hanging Knee Raise 20 Double Unders + 10 Hanging Knee Raise 30 Double Unders + 15 Hanging Knee Raise 40 Double Unders + 20 Hanging Knee Raise etc...

D1

Strict HSPU

D2

Pull-Up

D3

Band Pull-Apart

3 x 20

Wednesday
2021-8-11

A

Clean & Jerk

5 x 3

For Time

B

4 Rounds of; 20 DB Snatch 10 Toes to Bar Rest 2 Minutes 3 Rounds of; 20 MB Cleans 10 Kipping Pull Ups Rest 2 Minutes 2 Rounds of; 20 Box Jump Over 20 Cal CV 30 Minute Time Cap

C1

False Grip Ring Row

3 x 10

C2

Ring Dips

3 x 10

C3

Handstand hold

3 x 0:30

Thursday
2021-08-12

A

Overhead Squat

4 x 5

For Time

B

12-9-6 Deadlift (100/70) DB Push Press (30/22.5)

3 Rounds for Quality

C

20m MB Carry (50/30) 20m Sled Push 20m Seated Sled Pull Go as heavy as possible

Friday
2021-8-13

A

High Hang Snatch

5 x 3

36 Minute Rolling Clock

B

1. Min 0-12; 12 Minute EMOM 2 Hang Snatch + 1 Overhead Squat @60% of 1RM Rest 3 Mins 2. Min 15-28; For Time 600m Run (Blue bridge & back) 3 D Ball over Bar 400m Run 6 D Ball over Bar 200m Run 9 D Ball Over Bar *D Ball Weight = 50/30 Rest 2 Mins Min 30-32; 2 Min AMRAP 50 Double Unders/ 100 Skips Max Wallballs Min 32-34; 2 Min AMRAP 50 Double Unders/ 100 Skips Max American KB Swings Min 34-36; 2 Min AMRAP 50 Double Unders/ 100 Skips Max Burpee Bar Touch

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Metcon
screenshot1
Metcon
screenshot2
Metcon
screenshot3