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THE OUTLAWS

OTLW // Outlaw Fitness

Coach
Coach Dan

You've been on the outskirts, never quite fitting into the local gym scene. You didn't drink the CrossFit Cool Aid but miss the camaraderie of being part of something bigger? YOU are an OUTLAW!

Join us on a journey of transformation, where every day brings fresh challenges and opportunities to test your limits. This isn't a program. The OUTLAWS represent a community of athletes of all levels and backgrounds. Whether you train solo at home or alongside fellow rebels at a CrossFit box or gym, our programming is tailored to suit everyone, regardless of experience.

Led by CFL1 Coach Dan Kelly, our weekly programming follows a periodized approach, focusing on functional fitness across all modalities. Ideal for intermediate to elite athletes seeking inclusive, scalable programming, our team strikes the perfect balance between healthy competition and unwavering support. Join us, and discover the power of teamwork, encouragement, and individual growth.

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FUNCTIONAL MOVEMENTS
Compound movements in functional fitness engage multiple muscles, boosting strength, coordination, and mobility for real-life activities. They stimulate muscle growth, aid fat loss, and enhance joint stability, reducing injury risk and improving overall athleticism.
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CONSTANTLY VARIED
Constantly varied OTLW programming prevents plateaus, keeps workouts engaging, and targets various muscle groups. It maximizes adaptation, leading to well-rounded fitness and improved performance across different domains, ensuring athletes are ready for any challenge.
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Scalability and Adaptability
CrossFit workouts can be scaled and modified to suit individuals of all fitness levels, from beginners to elite athletes. Trained coaches can adjust the intensity, load, and complexity of exercises to accommodate each person's abilities and goals, making CrossFit accessible to a wide range of people.
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Community
The OULTAWS have each others backs. We keep each other going with support, camaraderie and a healthy sense of competition. The path to our goals is never easy but with a great crew you have an entire community of athletes to help you get you to the finish line.
Features
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Programming 5 days per week
Structured inclusive programming across all modalities with a focus on constantly varied training that prepares for the unknown and the unknowable.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Freeweights // Barbells // Bench // Squat Stand or Rack // Pull-Up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
W2D1: THE WORK

A

5km Run

Tuesday
W2D2: THE HUSTLE

WARM-UP

A

5 min cardio of choice - into - 3 ROUNDS: • 10 x Banded Pull-Aparts • 10 x Alternating Reverse Lunge (per side) • 5 x Strict Press Empty Bar (45/35)

B1

Push Press

5, 5, 3, 3, 2

B2

Seated Box Jump

5 x 2

Conditioning

C

Jump-For-The-Devil

FOR TIME 3-9-15-21-15-9-3 Devils Press (45/35) - Scale weight as needed Box Jumps (24/20) - Scale height as needed

COOL DOWN

D

2 mins per side/stretch • Thread-The-Needle • Seated Straddle • Pigeon Stretch

Wednesday
W2D3: THE GRIND

WARM-UP

A

ROGAN WARMUP; • 100 Air Squats • 100 Push-Ups Split-up in anyway you wish

B

Bench Press

5, 3, 3, 2, 2

Push-Pedal-Pull

C

18 min AMRAP: • 10 dumbbell bench press (50/35) • 500 metre bike-erg • 10 pull-ups SCALING OPTIONS: • DB BenchPress -> Reduce load as needed (35/25) • Pull-Ups -> Banded Pull-Ups / Bodyweight Row SCORING: 1 point per rep on push & pull 1 point per 100m on bike-erg

COOL DOWN

D

2 mins hold per side/stretch • Seal/Sphinx Pose • Lat Stretch • Coach Stretch

Thursday
W2D4: THE GRIND

WARM-UP

A

3 min cardio of choice - then - 3 ROUNDS: • 10 x Air Squats • 10 x Banded Pull-Aparts • 10 x Goblet Squats • 10 x Shoulder Dislocates

B1

Bent Over Row

5 x 5

B2

Lateral Over-The-Bar Burpee

5 x 5

Rowing In The Deep

C

FOR TIME: • Reps: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 - Calorie Row - Burpees

COOL DOWN

D

2 min hold per side/stretch: • Supine Twist • Puppy Dog • Seated Straddle

Friday
W2D5: THE WORK

WARM-UP

A

3 min cardio of choice - then - 5 mins Foam Roll • Quads • Glutes • Lats - then - 2 ROUNDS: • 10 x Air Squats • 10 x KB Swing • 10 x Strict Press with PVC Pipe • 10 x Toes Elevated RDL

SKILL SPECIFIC WARMUP: The Clean

B

• 3 high pulls from the hips • 3 high pulls from the knees • 3 high pulls from above the ground • 3 reps of the front rack delivery (the part of the lift where you bring the barbell from its dead hang at your hips to your shoulders). • 5 front squats. • 5 front rack deliveries into front squats (so, combine the two movements).

SKILL SPECIFIC WARMUP: The Jerk

C

• 5 strict presses • 5 push presses • 5 push jerks.

D

Clean & Jerk

5 x 5

COOL DOWN

E

2 mins per side/stretch • Seated Forward Fold • Puppy Dog • Threaded Needle

Coach
coach-avatar Coach Dan

Focus: Functional Fitness, Functional Strength Certifications: CrossFit L1, Precision Nutrition PN1

FAQs
Who is this program designed for?
This program is designed for athletes of all levels. Some previous fitness experience is great but not necessary. Each exercise has a video to illustrate the Points Of Performance for the movements. We all undertake the same workout but we each scale according to our own abilities and experience.
How long are the workouts?
The workouts are all designed to be completed in 60-70mins.
Are demo videos included?
Yes. There are demo videos for each exercise in our programming that clearly show the Points Of Perfomance for each movement. It's like having a coach in your pocket!
Do I have access to the coach
Yes. While this is not a 1:1 Personal Training and you are training as part of a team you have access to the coach via chat and each week the coach will post videos sharing Coaching Tips about how to approach each workout.
Am I am little older, can I still use this program?
Absolutely. Coach Dan is a 45 year old CrossFit Athlete and CFL1 Coach who has gone through a major health & fitness transformation later in his life. He specializes in coaching athletes over the age of 35 and understands all of the fitness challenges that become more prevalent as we age.
Join Your Virtual Gym

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

THE OUTLAWS
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THE OUTLAWS
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THE OUTLAWS
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