Onnit Gym ATX Online
Onnit Gym
Functional Fitness, Functional Training, Field Sports, Multi-sportIf you are looking to improve your performance in the gym and overall longevity, this is the program for you.
Whether you are an athlete, a casual gym goer, or just starting your fitness journey, this program will help you find your limit and gradually increase it for steady, sustainable progress.
Through the use of traditional and unconventional training methods you'll improve strength, power, metabolic conditioning, mobility, and more.
Whether your goal is strength and muscle gain, fat loss, skill development, or overall health and wellness, the Onnit Gym online program will boost your confidence and competence to overcome any challenge and achieve any outcome.
Get access to the training and the coaching that has, until now, been reserved only for those able to make it to Onnit in-person.
And, your first 7 days are on us too!
Prep
A
FBB DL StMob
5 Standing Spinal Waves 5ea Side Bend Reaches 5 Bodyweight Hinges
Prep
B
FBB DL GdMob
5ea movement and side Hip Adductor Rockback Hip Adductor Arm Needle Hip Adductor Hip Hinge
Prep
C
FBB DL Core SC
2x 30sec each Weighted Deadbug Leg Lifts Weighted Crunches
D
MOB - Lunge Complex
Prep
E
FBB DL Upper SC
10/10 Steel Club Bent Over Row(Pro/Sup) 10 Steel Club Pull Over 15 Steel Club Torch Press
F
CE - Row Erg
1 x 50 @ 35
Prep
G
CNS Prep Sw/Jump
CNS Prep - Explosive movement to jolt the system 5x Heavy Swings 5x Squat Jumps x2
H
BB - Trap Bar Deadlifts
20, 15, 12, 10, 8, 5
Circuit
I
4 Rounds (15min Time Cap) 8-12 DB Bench 12-15 Wide Pulldown 10-20 BB Curl - Strength focus, short rest as needed - The combination of higher rep ranges and shorter rest periods will likely mean to use lighter loads. QUALITY over QUANTITY.
Circuit
J
12min AMRAP - conditioning focus, minimal rest, +7 rounds intended 10 Swing (W 20kg, M 28kg) 10 Plyo Lunge 15M/12W Cal Bike
K
Prep
A
FBB Press StMob
5ea Direction Arm Screws 5 High Hinge + Swimmers 5ea Direction Neck Circles
Prep
B
FBB Press GdMob
10 Banded Scap Push-ups 5ea Side Bird Dog 5ea Side Beast Extension Crossover Reach
Prep
C
FBB Press Core
20sec each x2 Rounds Plank Scap Push-up Side Plank Rotation Superman Hold
Prep
D
FBB Press Upper KB
2 Kettlebells for Overhead/Pressing: 1 Heavy, 1 Light 30sec each - R/L Half Turkish Get Up to Half Kneeling(Heavy KB) 30sec each - R/L Bottoms Up Press(Light KB) 30sec - Alternating Kettlebell Halo(Heavy KB)
E
BW - Run
1 x 800
Prep
F
CNS Prep Slam/PPress
CNS Prep 5x Ball Slams 5x Dbl Push Press
G
BB - Strict Press
20, 15, 12, 10, 8, 5
Circuit
H
4 Rounds (15min Time Cap) - Strength focus, rest as needed 8-12 Pendlay Row 12-15 DB Incline 10-20 Cable Tri Pushdown
Circuit
I
12min EMOM - conditioning focus, each exercise should take a Minimum of 20sec and a Maximum of 50sec. Reduce reps of a movement for the remainder of the circuit if you fail to complete it in 50sec. 1) 8 Heavy Hike Swings (return to ground/hike position every rep) 2) 8 Push Press > 8M/6W Elevated Push Up (Finish Push Presses, then complete push ups) 3)12M/9W Cal Ski
J
Prep
A
FBB Squat StMob
20sec each Pelvic Tilts(Front/Back/Circles) Global Hip Circles(R/L) Bootstrappers
Prep
B
FBB Sq GdMob
20sec each/side Cat Cow Fire Hydrant Contralateral Lift Mt. Climber Bow Draw
Prep
C
FBB Sq Core
20-30sec Each x2 Rounds Hollow Body Hold Knees to Elbows Bicycles
Circuit
D
Steel Mace 30sec Switch Squats Lateral Lunge BW Squat Jump
Conditioning
E
Steady State Rope/Bike
Steady State 3min Jump Rope 3min Bike If there is more than 8 members in class, half jump rope while half bike
Prep
F
CNS Prep Plyo Lg/OH Thw
CNS Prep 6x Plyo Lunges 5x MB Overhead Throw
G
BB - Back Squat
20, 15, 12, 10, 8, 5
Circuit
H
4 Rounds (15min Time Cap) - Strength focus, rest as needed 8-12 Slant Goblet Squat 12-15 BB RDL 20yd Sled Push(Calve emphasis)
Circuit
I
3 RFT - Conditioning focus, minimal rest 400m Run 25M/20W Cal Bike 5 Box Jumps
J
Carlisle Price
Special interests in performance and longevity. As a former collegiate athlete I focus on maintaining baselines in strength, balance, coordination, and explosiveness to stay highly capable. With that, mobility practice is present to combat the undeniability of aging.
Optimize your performance and longevity through intensity, restoration, and consistency!
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Ryan Logsdon
What’s your favorite part about working out at Onnit?
Verified Athlete""The vibe of course! ... Of course every gym has classes and equipment, but the people @Onnit really give the place special energy. That energy keeps me coming back week after week!!""
Chelsea and David King
How has training supported your goals?
Verified Athlete"The program is structured in a way that almost any level, or ability, or experience can step in and get what they need. So we get exactly what we need which is very different. And it works like a symphony orchestra. We love training in a scientifically structured program for Optimal Performance."
Gene Fojtik
Favorite unconventional tool/exercise?
Verified Athlete"This is a tough one, as I have many favorite exercises and overall classes that Onnit has offered over the years. Picking the most favorite, I will have to say all the kettlebell exercises (KB Swings, Press, Snatches)."
When you join a team you’re getting more than programming, you’re joining an online community.
Onnit Gym ATX Online
Onnit Gym ATX Online
Onnit Gym ATX Online
