Orange Door Fitness
Orange Door Fitness
Functional Fitness, General Fitness, Powerlifting, Strength & ConditioningOrange Door Fitness Team Training is a living 52 Week Program that emphasizes Strength, Conditioning and Mobility to improve our functional fitness and longevity.
MONDAY-WEDNESDAY-FRIDAY
Every Monday-Wednesday-Friday will feature barbell focused strength workouts, utilizing time tested methods to improve our musculoskeletal strength and durability. After completing the barbell focused portion of the workout, there will be accessory Dumbbell movements and a short circuit to end the workout.
TUESDAY-THURSDAY-SATURDAY
Cardiovascular training (aerobic conditioning/"cardio") will be the compliment to every Strength Day. Improving our aerobic fitness will improve our body's ability to recover between sessions and increase the amount of energy our body produces each day, allowing us to continue serving in our vocations late into the evening AND late into life.
Each Cardio Day will end with a short mobility workout. Typically this will include 1-3 movements that help maintain/improve Range of Motion in each joint over the course of the week.
SUNDAY
Sabbath. Rest.
Orange Door Warm-Up
A
Foam Roll 2-3 minutes (feet, calves, quads, hamstrings, glutes, back) 2-10 Minutes of any Cardio (bike, jump rope, run, row...) (if you're sore, do more) 5/5 World's Greatest Stretch 10/10 Bird Dogs :10/:10 Side Planks 10/10 Bear Crawl (forward/backward) 10/10 Crab Walk (forward/backward) 10/10 Duck Walk (forward/backward)
B
Front Squat
5, 3, 1, 1, MAX
C1
Floor Press (Bench %)
5, 3, 1 @ 75, 83, 90 %
C2
Chin-Up
5, 3, MAX
Circuit
D
9 min EMOM (every minute on the minute, starting at 0:00) Min 1: 5 Burpee Pull-Ups Min 2: 10 Overhead Walking Lunges Min 3: 15 Sandbag Waist to Overhead (complete 3x) *Pick a challenging weight **Scale to Inverted Row or Barbell Row ***Scale to sit-ups or leg-raises if needed
E
Emmaus Walk
Orange Door Warm-Up
A
Foam Roll 2-3 minutes (feet, calves, quads, hamstrings, glutes, back) 2-10 Minutes of any Cardio (bike, jump rope, run, row...) (if you're sore, do more) 5/5 World's Greatest Stretch 10/10 Bird Dogs :10/:10 Side Planks 10/10 Bear Crawl (forward/backward) 10/10 Crab Walk (forward/backward) 10/10 Duck Walk (forward/backward)
B
Cardio
1 x 35:00
C1
Couch Stretch (Hip Flexors)
2 x 0:30
C2
Jefferson Curl
2 x 10
D
Emmaus Walk
Orange Door Warm-Up
A
Foam Roll 2-3 minutes (feet, calves, quads, hamstrings, glutes, back) 2-10 Minutes of any Cardio (bike, jump rope, run, row...) (if you're sore, do more) 5/5 World's Greatest Stretch 10/10 Bird Dogs :10/:10 Side Planks 10/10 Bear Crawl (forward/backward) 10/10 Crab Walk (forward/backward) 10/10 Duck Walk (forward/backward)
B
Bench Press
5, 3, 1, 1, MAX @ 70, 75, 80, 85, 95 %
C1
Barbell Lunge
3 x 2
C2
Single Leg Hip Thrust
3 x 8
Tabata
D
A Tabata is 8 rounds of :20 seconds of WORK and :10 seconds of rest (4 minutes total). Today, we will complete 2 Tabatas and rest 1 minute in between. Tabata #1 8 rounds: :20 DB Swings* :10 rest -rest 1 min- Tabata #2 8 rounds: :20 Bike/Run/Row for Max Distance :10 rest SCORE is Total DB Swings completed across all 8 rounds from Tabata #1 *choose a weight that you can do for the entire :20 seconds without taking breaks
E
Emmaus Walk
Orange Door Warm-Up
A
Foam Roll 2-3 minutes (feet, calves, quads, hamstrings, glutes, back) 2-10 Minutes of any Cardio (bike, jump rope, run, row...) (if you're sore, do more) 5/5 World's Greatest Stretch 10/10 Bird Dogs :10/:10 Side Planks 10/10 Bear Crawl (forward/backward) 10/10 Crab Walk (forward/backward) 10/10 Duck Walk (forward/backward)
B
Cardio
1 x 20:00
C1
Pigeon Stretch
2 x 0:30
C2
ATG Split Squat
2 x 10
D
Emmaus Walk
Orange Door Warm-Up
A
Foam Roll 2-3 minutes (feet, calves, quads, hamstrings, glutes, back) 2-10 Minutes of any Cardio (bike, jump rope, run, row...) (if you're sore, do more) 5/5 World's Greatest Stretch 10/10 Bird Dogs :10/:10 Side Planks 10/10 Bear Crawl (forward/backward) 10/10 Crab Walk (forward/backward) 10/10 Duck Walk (forward/backward)
B
Deadlift
5, 3, 1, 1, MAX @ 65, 75, 85, 90, 95 %
C1
Dip
C2
1-Arm DB Row
3 x 15
Circuit
D
2 Rounds, going for as many reps as possible at each station, of: Min 1: MAX Renegade Rows + Push Up Min 2: MAX Sandbag Back Squats (sub: Goblet Squats) Min 3: MAX Side Plank (Right) Min 4: MAX Side Plank (Left) Min 5: rest (repeat, for a 10 minute Circuit) SCORE = Lowest number of Renegade Rows (Row (R) + Row (L) + Push Up = 1) + Sandbag Back Squats completed in a round
E
Emmaus Walk
A
Cardio
1 x 40:00
B1
QL Raise
2 x 10
B2
Thoracic Rotations
2 x 10
Justin Haun
Christian, Husband, Girl Dad. Owner & Coach, Orange Door Fitness. High School Strength Coach, Lutheran High School South (St. Louis, MO).
With Orange Door Fitness, we emphasize training so that we can better serve our family and community. Take care of yourself, to take care of others.
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Jeremy Knapp
Christian, Husband, Father, Teacher
Verified Athlete"Coach Haun is everything you need or want in a personal trainer: observant, knowledgeable, and precise in giving feedback. Could not recommend more highly."
Matthew Gruenwald
Christian, Husband, Father, Teacher
Verified Athlete""Justin's use of the TrainHeroic app makes working out more streamlined. The work outs are clear and the app is easy to navigate""
Michael Winckler
Christian, Husband, Father, Pastor
Verified Athlete"“Justin, with Orange Door Fitness, listened well to my needs and goals and outlined a program for me that fits them to a T.”"
Brennan Talcott
Christian, Husband, Father, Manager
Verified Athlete"Working with Justin for personal training was key to reaching my fitness goals. His effective programming, along with the easy-to-use app, allowed for ongoing improvement and feedback throughout the training cycle."
When you join a team you’re getting more than programming, you’re joining an online community.
Orange Door Fitness
Orange Door Fitness
Orange Door Fitness
