Momentum Performance
Momentum Performance Training
General FitnessThe Momentum Performance Training daily program is the perfect blend of strength and conditioning, designed with the everyday athlete in mind. Programmed over 12 weeks cycles to help you improve movement quality, build capacity & perform at the top of your game.
This structured program is perfect for intermediate level athletes looking to build on an established training base.
A1
DB Seated Good Morning
3 x 8
A2
Side Plank + Thoracic Opening
3 x 8
B1
RDL
3 x 6
B2
Hang Clean
3 x 6
B3
Front Squat
3 x 6
C
Hang Clean
3 x 3
D
Deadlift
4 x 6 @ 70 %
AMRAP x 8 mins
E
6 x Deadball GTS 12 x Push Ups 20 x Air Squat Rest x 60 sec x Max rounds in 8 mins
A1
SkiErg
3 x 7
A2
Inchworm
3 x 4
A3
Hip Bridge & Reach
3 x 6
Calorie Ladder
B
Set a timer for 30 minutes Complete: 20 - 2 Cals on Row/Ski/Bike in between each rung Alternate between: 1st round: 10 x KB Swing 2nd round: 10 x Push Press Rest x 3 minutes 2 - 20 Cals on Row/Ski/Bike in between each rung 40m Farmers Carry
A1
Shoulder Rotation
2 x 5
A2
Overhead Banded Tricep Extension
2 x 12
A3
Bench Press
2 x 20
B
Bench Press
6 x 4 @ 75 %
C
Pendlay Row
3 x 8
EMOM x8
D
EMOM Complete 4 rounds of the following, Alternating between each movement every minute. Minute 1 - Pull up x 6 Minute 2 -
Warm Up
A
Row + Ski + Bike x 2 mins each
KB warm Up
B
Single Arm KB Swing x 6 Single Arm KB Clean x 6 Single Arm KB Rack Squat x 6 Complete all reps on one arm before switching sides. x 2 rounds
Long Interval
C
Row / Ski / Bike x 6 mins @ 7 RPE Rest x 2 mins x 4 mins @ 8 RPE Rest x 2 mins x 2 mins @ 9 RPE Rest x 2 mins x 2 Rounds
A1
Snatch Grip Behind the Neck Press
3 x 8
A2
Overhead Squat
3 x 8
A3
Worlds Greatest Stretch
3 x 0:30
B
Back Squat
12, 8, 6, 6, 6, 6 @ 50, 60, 70, 70, 70, 70 %
C
Push Press
6, 6, 4, 4
D1
Snatch Grip Deadlift
3 x 8
D2
Dip
3 x 6
E
Pull-Up
1 x 30
A1
1/2 Turkish Get Up
2 x 5
A2
Side Lying Thoracic Shoulder Rotation
2 x 5
A3
Deep Squat Stretch
2 x 0:20
I Go, You go
B
30 minutes to complete. In Pairs. 1 work, 1 rest 15 x KB Swing 12 x Push Up 9 x Cals x 20 (10 each) Every 5 minutes both partners complete 10 x Burpee
Nathan Tieppo
17+ Years Coaching experience with elite athletes, teams sports & individuals
Rhys M
Tactical Athlete
Verified Athlete"I have never come across a more knowledgeable team who's attention to detail and experience deliver not only a superior strength and conditioning program but also explain the method and purpose behind their programming. By far the best gym I have ever trained at."
When you join a team you’re getting more than programming, you’re joining an online community.
Momentum Performance
Momentum Performance
Momentum Performance
