Optimal Evolution Everyday Athlete Program (Functional Fitness): Training by Abida Basiger in TrainHeroic

Optimal Evolution Everyday Athlete Program (Functional Fitness)

Optimal Evolution

Functional Training, General Fitness, CrossFit, Olympic Lifting
Coaches
Abida Basiger, Tom Geairn CrossFit USAW OPEX, Nathan Barna IMS, HLC and USAW

Optimal Evolution Everyday Athlete is for the person who has participated in functional fitness for a few years and is ready to take themselves to the next level. Our experienced coaches will build your strength, conditioning, and Metcon endurance through a tested development method.

If you are ready to improve your technique flaws and achieve what you know you're capable of, this is the program for you. Take yourself from beginner/intermediate to RX with Optimal Evolution.

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Improve your Olympic Lifts
Over the course of this program you will break down your two Olympic lifts; Clean & Jerk and Snatch. You will work on the technique and skills while simultaneously continuing to build your strength for these lifts. As you continue to consistently progress through the program, you will not only build your strength and understanding but also realize your potential for exponential growth.
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Increase Your Endurance
No matter how strong or skilled you are, without aerobic endurance you cannot be successful in the sport of fitness. You will build a large aerobic base which serves you in metcons and outside the gym activities. The closer we get to the open the more you will see that endurance apply to functional fitness.
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Find Your Community
Let's face it -- training is hard. And while some may prefer to suffer in silence, for most it's a bit easier when you know you're not alone. We work to foster a supportive community so that you can have teammates to confide in when the going gets tough and the resources you need to be at your best.
Features
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Programming 5 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
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best and celebrate with you on your path to PRs!
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, plates, dumbbells, pull-up bar, kettlebells, plyo box
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-11-1

Circuit

A

Warm-Up 3:00 Bike/Row/Ski -then- 2 Rounds 50' Ostrich Walk 5 inch worms w/ yoga push-up 50' Broad Jump 10 Banded Good mornings 10 Banded Pass Throughs

Conditioning

B

Diane

For time: 21-15-9 Deadlifts (225/155#) Handstand Push-Ups Coach's Note: The intention is to have a moderate weight deadlift and HSPU which fatigue your shoulders through accumulation. You should be able to move quickly enough that this workout presents a significant challenge to your breathing and ability to brace your core. Suggested Substitutions for the HSPU are Piked HSPU with feet on a box or Double DB Push Press (see videos below).

C

Clean & Jerk

6 x 1

D

90/90 Breathing

1 x 5:00

Tuesday
2021-11-2

Warm-Up

A

Row 3:00 -then- 2 Rounds 10 Cossack Squats 10 Squat-to-Stand 10 Box Jumps w/ Step Down 20 Monster Walks -then- 1:00/Side Pigeon Pose 2:00 Squat Opener

B

Back Squat

5, 4, 3, 2, 1

Baseline

C

Death Race: 5 Rounds: 15/10 Calories Assault Bike 10 Burpees

D

Rowing

1 x 15:00

Wednesday
2021-11-3

Warm-Up

A

3:00 Row -then- 2 Rounds 10 Box Jumps w/ Step Down 10 Cossack Squats 10 inch worms no push-up 1:00/Side Wall Twist -then- w/ Empty Bar 10 Deadlifts 5 Hang Muscle Snatches 5 Hang Power Snatches 5 Overhead Squats 5 Squat Snatches

Squat Snatch EMOM

B

15 min EMOM 1 Squat Snatch Building in weight as you feel comfortable.

C

Split Jerk

5, 4, 3, 2, 1

Conditioning

D

Cindy

As many rounds as possible in 20 min 5 Pull-ups 10 Push-ups 15 Squats

Thursday
2021-11-4

A

Rest

Friday
2021-11-5

Warm-Up

A

Row 3:00 -then- 2 Rounds 10 Foot Anchored Sit-Ups 5 Yoga Push-Ups 50' Bear Crawl 50' Side Lunges -then- 1:00/Side to Side Pec Stretch 2:00 Saddle Pose

B

Bench Press

5, 4, 3, 2, 1

C

Rowing

1 x 2000

12 min AMRAP

D

12 Toes to Bar 9 Hang Clean & Jerks 95/65# 6 Wall Walks Coach's Note: While only 12 mins, this AMRAP will test your muscle endurance and core strength. Find a pace you can sustain for 12 mins without a lot of resting between movements with hands on your knees. Fight to keep your composure the entire time. Substitutions for Toes to Bar are Hanging Knee Raises or Knees to Elbows (see videos below)

Saturday
OECF Throwdown #1

Prep

A

Run & Squat Warm-Up

Warm-Up 50' Butt Kicks 50' High Knees 50' Side Lunges 10 Jump Squats 10 Strict Press from Back Rack w/ Empty Bar 10 Wall Squats :45/side Calf Stretch Run 200 meters

Nancy

B

5 Rounds For Time Run 400 15 Overhead Squats 95/65# -Rest 3 mins and move to part B-

C

Shoulder to Overhead

Coaches
coach-avatar Abida Basiger

Abida has competed in functional fitness competitions for several years and two years ago made the transition to Olympic weightlifting. Today she specializes in breaking down Olympic lifting technique for everyday athletes in the gym.

coach-avatar Tom Geairn CrossFit USAW OPEX

Tom has been involved with CrossFIt since 2013 and has been a coach since 2018. His unique experience in a variety of sports growing up as well as using CrossFit to lose 75 lbs has given Tom perspective on the differences between fitness for sport and for life. Today, he specializes in applying strength and conditioning progressions to intermediate athletes.

coach-avatar Nathan Barna IMS, HLC, USAW

Nathan Barna is a C.H.E.K Practitioner, Full-Time Athlete, and Strength Coach. He specializes in coaching and rehabilitating high performance strength athletes in Olympic Weightlifting, Powerlifting, Strongman, and CrossFit. He has found success using a holistic approach to help athletes reach their full potential by optimizing their health - physically, mentally, emotionally, and spiritually. ​

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Find Your Potential!

Join our team, work through those techniques you know are holding you back, increase your capacity on those long grinding workouts, and find the next level of you that you have been looking for!

Start My 7-Day Free Trial
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FAQs
Who is this program for?
We believe functional fitness is for everyone! This program is designed for intermediate level functional fitness athletes who know the standard movements and want to progress beyond their current limitations. If you are ready to take your fitness to the next level, this program is for you.
What if I miss a day?
While we expect that everyone prioritizes their training and gets all their days in, we understand that life sometimes has other plans. Our best advice is to do what you can -- even if its just the first exercise. If you do miss a day, just continue with the program as planned.
What does a typical training day look like?
The genius is in the simplicity. Almost all days are going to begin with a general warm-up, progressing into skill and strength training of the lifts and ending with a workout of the day. The exercise selection and loading schemes will change based on what phase of training we are in.
How much feedback do I get from the Coach?
The Online Team Program is meant to be ran autonomously with your teammates. That said, our three coaches are always watching and may periodically jump in to give some feedback/resources. If you desire a more involved approach, consider signing up for our custom programming and get even further!
Join Your Virtual Gym

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

Optimal Evolution Everyday Athlete Program (Functional Fitness)
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Optimal Evolution Everyday Athlete Program (Functional Fitness)
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Optimal Evolution Everyday Athlete Program (Functional Fitness)
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Optimal Evolution Everyday Athlete Program (Functional Fitness)