Onnit Gym ATX Online

Onnit

Functional Fitness, Functional Training, Field Sports, Multi-sport
Coach
Carlisle Price

If 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!

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Strength/Power
Improve your ability to produce force with a variety of different strength training modalities like barbells, kettlebells, and more. Develop the skill to lift heavier weight effectively, safely, and explosively when necessary.
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Metabolic Conditioning
Improve your ability to sustain high intensity efforts for longer by working through your primary energy systems (ATP, Glycolytic, Aerobic) with tools like Concept 2 Rowers, SkiERGs, fan bikes, jump rope, and running.
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Mobility/Durability/Longevity
Improve your body control at greater ranges of motion to promote safer movement at higher intensities through joint-by-joint and full body mobility drills, prime mover activation, and decompressive stretching. Increase your ability to move well for a lifetime of training.
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Unconventional Skill Development
Develop your ability to move in a variety of movement planes with the offset loads of steel maces, steel clubs, and kettlebells. Total body control, strength, and power all benefit greatly from the addition of unconventional tools in your strength and conditioning program.
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Convenience
Have a full, progressive program in the palm of your hand! Whether you are in a boutique, a box gym, or in your decked out garage, you have a world class program right at your fingertips. With the ability to view the full weekly program and input performance data, you'll be set up for success no matter where you train!
Features
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Access to your coaches
Coaches will be ready to answer all your fitness questions in the message board.
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
All movements have videos attached to ensure proper mechanics
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Delivered through TrainHeroic
Go through The Onnit Gym's programming as the members do. Be prepared to increase your physical potential with the members and online team.
Equipment
Required
Barbell // Kettlebells // Resistance Bands // Row Erg // dumbbells
Recommended
Ski Erg // Air Bike
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Hinge (2-1)

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

Tuesday
Press (2-2)

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

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Thursday
Squat(2-3)

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

Coach
coach-avatar 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.

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FAQs
Is this for all levels?
Absolutely. You are encouraged to use weights that you are confident with. "Position" before "Transition". If your positioning is compromised then there should not be a transition. So whether you are swinging a 48kg kettlebell or a 8kg you will see progress in this program.
What should I do on my off days?
Extra mobility and core work are always encouraged on the off days. Longer Steady State cardio would also be beneficial but the frequency/duration would be dependent on your individual goals. Minimum 1 day, maximum 4 days.
The Proof
verified-athlete-avatar 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!!""

verified-athlete-avatar 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."

verified-athlete-avatar 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)."

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Onnit Gym ATX Online
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Onnit Gym ATX Online
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Onnit Gym ATX Online
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Onnit Gym ATX Online