Pentalpha Athlete: Phit 90

Pentalpha

Functional Fitness, Functional Training, Bodybuilding, Wrestling, Hockey, Football

Coach

Marlon Azurdia

"As Within So Without" is used to describe the correspondence between you inner strength being a reflection of your outer strength. We're building a MINDSET here. Pentalpha is based on a system that utilizes a unique blend of training methods used to develop Athletes in sports such as Crossfit, Functional Bodybuilding, Football, Hockey, Wrestling, Running and MMA. Methods that professional athletes, as well as myself have personally used to forge an unbreakable mindset & Body. Both programs are designed to help get you stronger MENTALLY & PHYSICALLY, improve mobility, flexibility, posture, endurance, put on lean muscle mass, break PR's while using all the basics tools and equipment found in most commercial & home gyms. Whether you're a pro or new to functional fitness, expect to have some of the best workouts of your life! Leave every session feeling accomplished and energized while receiving 1 on 1 support from your coach and a training community that's here to work hard and push each other on the path to becoming the Phittest Version Of Yourself. .

$29 / mo

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The Complete Package

Phit 90 offers a breath of fresh air in the Functional Fitness Space with advanced 90min training sessions unlike any other program in the market. From Rejuvinating Unconventional Mobility/Prehab routines to Unorthodox supplementary work that methodically integrates all the necessary forgotten attention the Athletic body needs to perform optimally. MAJOR GAINS ALERT!

Get Super Phit!

Geared for the advanced individual with more time on their hands to further develope their overal Phitness level. Higher volume + intensity in conditioning & weight-lifting. Skill specific work geared towards crossfit, functional fitness, running, Rowing, gymnastics, biking, strong man, wrestling & combat training.

Feel Good Moving Well

A boost in confidence goes along way! There's nothing better than feeling Physically Phit, no matter how old you are, or if you have an athletic background of not. When you can NATURALLY obtain the highest levels of energy, move efficiently, lift heavy, and have great endurance all at once, there's nothing in the world you no longer think you cannot do!

Constantly Varied

Has your Training become stagnant? Stale? Too much of the same old not no longer producing results? Both PHIT & ATHLETE are programmed with tons of progressional varieties from week to week to keep the body guessing & adapting to a constantly changing stimulus which is proven to produce greater results over a shorter period of time.

Fall In Love With The Process

Look forward to the process. No more guessing or wondering if you're structuring your program out correctly or not. This program is methodically structured out and planned in advance for you so you can simply put your energy into showing up each and every single training day. Trust the process, the results will come!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

All you gotta do is show up

Equipment

Required

barbell // dumbells // kettle bells // bands // squat rack // assault bike // row // skipping rope // plyo box // gym

Recommended

bike erg // ski erg // crossfit gym

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 1 Day 1

warmup/mobility

1 x 1 @ 3:30

Upper Body Warmup/mobility 1

1 x 1 @ 2:00

DB Front Squat

4 x 15

Recline Rows - TRX/Ring/Suspension Trainer

4 x 15

Romanian Deadlift (RDL)

4 x 15

Hand Release Push-Up

Intervals

10 x 0:30 @ 0:30

Hollow rock hold

8 x 30 @ 30

Lower Body Stretch Circuit 1

3 x 3:00

Upper Body Stretch Routine 1

1 x 3:00

Tuesday

Week 1 Day 2

Lower Body Warmup/mobility

1 x 1 @ 7:00

Upper Body Warmup/mobility 1

Reverse Lunges

3 x 10 @ 10

TRX Y-Raises

3 x 15

Back Extension

3 x 15

Straight Arm Pulldown

3 x 15

Rowing Intervals

10 x 00:30 @ 30

Front Plank on Elbows

8 x 30 @ 30

Lower Body Stretch Circuit 1

3 x 3:00

Upper Body Stretch Routine 1

1 x 3:00

Wednesday

Wk1D3 - Rest Day

Thursday

Week 1 Day 3

Lower Body Warmup/mobility

1 x 1 @ 7:00

Upper Body Warmup/mobility 1

DBL DB Clean

4 x 12

Pull-up Series

4 x 12

DB Push Press

4 x 12

Hanging/Laying Leg Raises

3 x 15

Ski Erg Intervals

10 x 30 @ 30

Side Plank on Elbows

8 x 30 @ 30

Lower Body Stretch Circuit 1

3 x 3:00

Upper Body Stretch Routine 1

1 x 3:00

Friday

Week 1 Day 4

Lower Body Warmup/mobility

1 x 1 @ 7:00

Upper Body Warmup/mobility 1

Conditioning

Circuit

Every 10min for 5 rounds (50min total) Perform the following Exercises (C1-C2-C3-C4-C5) in order as quick as you can. Rest the remaining amount of time. Try to keep your time as close as possible each round.

Assault Bike

5 x 20

Step-Ups

5 x 20

Burpee

5 x 20

Db Plank Rows

5 x 20

Sit-up

5 x 20

Lower Body Stretch Circuit 1

3 x 3:00

Upper Body Stretch Routine 1

1 x 3:00

Coach

More from Pentalpha

Marlon Azurdia

Marlon Azurdia is a 3 x Crossfit Regionals Athlete, 2x Games Athlete and an extensive background in Football where he was at the top of the sport at the Junior Level, University, and later invites to try out for Several CFL Teams. Today he's a full time coach where he works personally and remotely with athletes and individuals ranging from amateur to professional.

Let's get to work

The time is NOW.

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FAQs

How advanced is this program?

This program is designed for those who have experience in functional fitness, sports or are conditioned to take on more volume and intensity in their training. These 90min sessions are packed with plenty of work to meet your expectations

$29/M is more than most programs on TH. Why is this?

The amount of support that you have access to working directly with the creator of this program up to 4x/W is what reflects the cost you will be paying. It's worth the extra bucks to have your questions answered directly by a pro opposed to an assistant coach or someone managing the app.

Is 3-4 sessions per week enough to reach my goals?

3-4 sessions per week is plenty if you are following the program as it's prescribed. Most people often want to train 6-7 days per week but this is often too much or the quality on training diminishes. Start with less and you can supplement with more down the road.

The Proof

Karn Mahil

Full time Athlete/Student. CAD Champion

Verified Athlete

"The amount of detail that this program delivers via the app is incomparable. All my programming is laid out with full video explanations/demos. It's given me the confident to be able to train & compete at a high level while training remotely while in collage or on the road."

Join Your Virtual Gym

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

Pentalpha Athlete: Phit 90