Dad-bod-daily

Andy Thompson Training

General Fitness, Strength & Conditioning, Functional Fitness
Coach
Andy Thompson

This program is designed for the daily dad. This isn't elite fitness. However, this IS general physical preparedness, mixed with some body-building-feel-good workouts. We aren't maxing out lifts, and we aren't training for The CrossFit Games, but we are looking to stay in shape and look great while we're at it. This is a 4-6 day per week program. Workouts last anywhere from 20-60 min. There is progression, and it does change every 5-6 weeks. This is the program that I currently do every single day. You will be following along side myself as well as the other dads that are driving this program with me. Most* of the workouts can be done at a regular CrossFit Gym, or a regular commercial gym. If you have some dumbbells/barbell and a little bit of space, you can do most of this stuff at home as well. Check the equipment recommendations if you're not sure what you need! There are substitutions for exercises in case you don't have the appropriate equipment handy.

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Efficient and effective workouts
These workouts last anywhere from 20-60 min tops. You'll get in, get out, and feel great afterwards.
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Functional Fitness + Body Building Pumps
Combining larger compound movements and isolation exercises. Cardio, strength, power training, and body building mixed up into one.
Features
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Programming 6 days per week
4-6 days of programming per week. Including functional conditioning, strength, power and body building! All within 20-60 minutes!
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Mental Exercises
Structured programming, to improve your mental capacity to deal with daily challenges easier.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Log your workouts! Keep track of your numbers, and watch your fitness transform!
Equipment
Required
Barbell // Dumbbells // Bench // Pull up bar // Bands // Plyo box
Recommended
Crossover symmetry bands // Rower // Kettle bells // Rings // Echo bike // Cables // Medicine ball // Jump rope
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-11-20

Conditioning

A

WARM UP TABATA 1

:20 on :10 off for the following sequence 1-Jumping jacks 2- Jumping jacks (forward straddle) 3-tall plank static 4-tall plank shoulder taps 5- single leg reverse lunge + high knee Right side 6- single leg reverse lunge + high knee Left side 7- side plank reach throughs Right side 8- side plank reach throughs Left side 9- Air squats 10- Jumping air squats 11- Single leg alternating v-ups 12- Single leg alternating v-ups 13- inch worm walk out/push up/walk in 14- inch worm walk out/dive bomber push up/walk in 15- Back bridge 16- back bridge

B

Banded single arm tripod row

12, 8, 5, _ , _

C

DB RDL

12, 8, 5, _ , _

Conditioning

D

7 rounds of cj and dubs

7 rounds for time: 7 db clean and jerks 50 double unders (sub with 50 jumping jacks or 100 single unders) Alternate workouts: 7 rounds for time: 3 barbell clean and jerks 50 double unders This should be challenging but not ugly. If there is mechanical break down, it is too heavy. This workout should be completed in under 12-15 min ideally.

Monday
2023-11-21

A

Upper body warm up

B

Incline DB Bench Press

12, 8, 5, 3, _ , _

C

DB Flat bench

5, _ , _

Conditioning

D

3 rounds kbs and hspu

Option 1: 3 rounds for time: 25 kbs 25 hspu Option 2: 3 rounds for time: 25 kbs 25 seated db shoulder press Option 3: 3 rounds 25 box jumps/step down 25 push ups Record which option you chose, how much weight you used and/ or the box height.

Tuesday
2023-11-22

A

Running warm up

Conditioning

B

800 meter run, toes to bar, box jumps, wall ball, 800 meter run

Option 1: 800 meter run 100 toes to bar 50 box jumps 24"/20" 100 wall balls 20lb/14lb to a 10/9' target 800 meter run Option 2: 800 meter row or (1600 meter bike) 100 v-ups (scale as needed) 50 box jumps or step ups 100 db thrusters 15lb/10lb dbs or 100 air squats (scale as needed) 800 meter row or (1600 meter bike)

Thursday
2023-11-24

A

back extensions

8 x 8

B

Single arm cable pull down

12, 8, 5, _ , _

Conditioning

C

3 rounds 30 sit ups and deadlifts

Option 1: 3 rounds each for time (record each split) 30 ghd sit ups 15 deadlift Rest 3 min between rounds Option 2: 3 rounds 30 v-ups 30 db reverse lunges Rest 3 min between sets Option 3: 3 rounds 30 sit ups 30 kbs Note: choose a challenging weight, that is manageable. You should not be going to mechanical failure. Be smart, and train with intention.

Friday
2023-11-25
Saturday
2023-11-26
Coach
coach-avatar Andy Thompson

Professional Coach/Trainer since 2002. Certifications include: NSCA CPT, Cooper Institute CPT, NASM CPT, CrossFit Level 3, USAW Level 1 & Nationally ranked athlete, IKSFA, USA Gymnastics Safety Certified, Black belt in Northern Shaolin 7 Star Praying Mantis Kung Fu. Owner of CrossFit Hollywood since 2008.

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Dad-Bod 2.0

Be the fit looking dad at the park! Get consistent, predictable results and be the example. Follow along side me and let's get after it!

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FAQs
Do I need equipment for this program?
Yes. It's recommended to have a few pieces of equipment for this program.
Is this program for beginners?
This program has substitutions for most exercises, and can be done by athletes at all levels.
How long are the workouts?
Most workouts are 20-60 min in length. You can also "cherry pick" pieces of the workouts if you are short on time.
The Proof
verified-athlete-avatar David Page

D1 athlete and Dad of 2!

Verified Athlete

"It's a blast doing these workouts! I'm gonna keep doing what this is doing."

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