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ORYS - Complete

ORYS

Functional Fitness
Coach
Reid

FUNCTION THROUGH FOUNDATION. CAPABILITY THROUGH CAPACITY.

Build a body that can lift, carry, move and keep going. ORYS Complete combines strength, conditioning, mobility and athletic movement, with core strength at its foundation—training for lasting capability beyond the gym.

Most weeks include three strength sessions, one conditioning and agility session, and one aerobic session, with planned challenge and recovery weeks.

Follow an evolving team programme in TrainHeroic, released weekly with written guidance, programme-related support and a community training alongside you. Log your progress and build on it, week after week.

RESILIENT · ROBUST · READY

$50 / mo
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Strength that carries beyond the gym
Build the strength and control to lift, carry and move with confidence. Compound lifts, single-leg work and loaded carries connect gym training to the physical demands of everyday life.
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A strong core. A more capable body.
Core strength runs throughout ORYS. Carries, rotational work and controlled movement challenge your ability to brace, transfer force and stay stable as you move. Build a foundation for the rest of your training.
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Build capacity for the long run
Bring strength, aerobic fitness, mobility and athletic movement into one plan. Train with the long-term aim of staying active and capable, supported by a clear weekly structure and a community working alongside you.
Features
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Programming 5 days per week
Strength, conditioning, mobility and athletic movement in one structured plan, with challenge and recovery weeks built in.
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Delivered through TrainHeroic
Follow sessions, watch exercise demos and log your training in one app. Share the journey with the ORYS team.
Equipment
Required
Standard gym equipment // Home-gym equipment can be accommodated
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Trap Bar Deadlift

2 x 8-10 @ 5

A2

Toe Touch to Overhead Squat

2 x 10

A3

Cossacks

2 x 10

A4

Dead Hang

2 x 1 @ 0:30

B

Trap Bar Deadlift

3 x 6-8 @ 6, 7, 8

C

Standing Landmine Press

2 x 12-15 @ 7

D

Pull-Up

4 x 8-10 @ 5, 6, 7, 10

E1

Incline DB Bench Press

4 x 8-10 @ 5, 6, 7, 8

E2

Rotator Cuff Dumbell raise

4 x 10 @ 6.61 kg

F

DB Lateral Raise

3 x 8-10 @ 6, 7, 10

G1

GHD Sit-Up

3 x 10 @ 8

G2

Roman chair side bends

3 x 10 @ 8

G3

Dead Bug

@ 8

H

Dips

@ 10

Monday
Week 1 Day 2

A

Stationary Bike

1 x 5:00

B1

Squat Thoracic rotation

B2

Downward Dog Lunge Rotation

B3

Shoulder band dislocates

C

Stationary Bike

8 x 0:30

D1

Single Arm KB farmer carry

3 x 30 @ 8

D2

Single KB Front rack walks

3 x 30 @ 8

D3

Single KB over head carry

3 x 30 @ 8

E

Farmers carry

2 x 60 @ 9

Tuesday
Week 1 Day 3

A1

Jefferson Curl

3 x 8-10 @ 5, 6, 7

A2

Single Leg RDL

3 x 8-10 @ 6

B

Glute Bridge Hamstring Walkout

1 x 10 @ 6

C1

Zercher Squat

8, 8 @ 4, 5, 6, 7, 8

C2

Squat Thoracic rotation

C3

Cossack Squat

C4

Cobra Pose

D

DB Bulgarian Split Squat

3 x 8-12 @ 8

E1

Romanian Deadlift (RDL)

2 x 8-12 @ 8

E2

Elevated Single Leg Body Weight Calf Raise

@ 8

F

Back Extension

3 x 8-10 @ 9

G

Cable tricep pushdown

3 x 8-10 @ 8, 9, 10

Wednesday
Week 1 Day 4

A

Biking

1 x 5:00

B

Biking

1 x 60:00

C

Biking

Thursday
Week 1 Day 5

A

Dead Hang

2 x 0:30

B

Shoulder band dislocates

C

Scorpion

D

Bent Over Row

4 x 8-10 @ 6, 7, 8, 9

E1

Pull-Up

@ 8

E2

Straight Arm Lat Pulldown

3 x 8-10 @ 7, 8, 9

F1

Barbell Bench Press

4 x 8-10 @ 6, 7, 8, 9

F2

Rotator Cuff Dumbell raise

G

DB Bench Pull-over

2 x 8-10 @ 8

H1

Barbell Overhead Press

2 x 10-15 @ 8

H2

mace swings

2 x 10 @ 7

I

Landmine Bar Twist

2 x 12 @ 8

J

Toes to Bar

2 x 8-10 @ 8

K

Alternating DB Hammer Curl

3 x 8-10 @ 8, 9, 10

Coach
More from ORYS
coach-avatar Reid

Former Royal Marine Commando with extensive experience training high-level individuals. Reid developed the ORYS methodology over years of training and rebuilding following a major spinal injury and multiple major surgeries. That experience shapes his approach: build strong foundations, develop whole-body capability and train for the long term.

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Resilient. Robust. Ready.

Build strength, move with purpose and develop the capacity to keep going. Join ORYS Complete for structured weekly training and a community working towards lasting physical capability.

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FAQs
How many sessions will I train each week?
Most weeks have five sessions: three focused on strength, one on conditioning and agility, and one on aerobic fitness. Challenge and recovery weeks vary the structure. Follow the weekly guidance and allow time for recovery.
Is this an eight-week programme?
ORYS Complete is an ongoing team subscription. The opening eight-week block provides the starting structure. Programming is released weekly and continues into new blocks, with feedback and training results helping inform future development.
Is the programme personalised?
You follow the shared ORYS team programme, with written session guidance and programme-related support. It does not include individual assessments, bespoke programming or scheduled one-to-one coaching calls. Personalised coaching is a separate service.
Join Your Virtual Gym

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

ORYS - Complete
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ORYS - Complete
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ORYS - Complete
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ORYS - Complete
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