OUTPerform Standard Monthly Membership Program
Perform Strength & Conditioning
Strength & Conditioning, Functional Fitness, Tactical, First RespondersThe Outperform Monthly Membership is for driven adults who want more than a basic workout - they want to train with purpose. Designed for those who care about moving better, stronger, faster, this program delivers elite level training without the fluff. Unlike generic fitness plans, Outperform builds real strength, speed, capacity and resilience. Each 4-6 week training block is designed to improve various components or performance - all while reducing injury risk. Programs are updated biweekly in the app, with no long-term commitment.
Prep Circuit
A
1A. DB Seal Rows/Incline DB Rows - 3x15 1B. Single Leg Deadlift - 3x15/side 1C. Athletic Power Skip - 3x15/side
B
Elevator Front Squat
8, 6, 4, 2
C1
DB Walking Lunge
3 x 10
C2
Bilateral DB RDL
3 x 10
D1
DB Renegade Rows
8, 10, 12
D2
Alternating DB Hollow Bench Press
8, 10, 12
D3
DB Side Bend
8, 10, 12
Intervals
E
8 seconds work (HARD!), 30 seconds rest, 10 sets. Choose your piece of equipment if no Assault Bike.
Prep Circuit
A
1A. Jump Rope - 3x200 reps 1B. Seated Banded Hamstring Curl - 3x20 (good tension!!) 1C. Banded Hip Flexor Pull - 3x10/side
B
Rack Pull
8, 6, 4, 2
C1
Chin-Up
3 x 8
C2
1-arm DB Row off Bench
3 x 10
D1
Landmine 1-arm Row
3 x 6
D2
Incline Reverse DB Fly
3 x 12
METCON
E
4-8-12-16-20, THEN as soon as you complete the countdown GO IMMEDIATELY INTO 4 MINUTES OF CARDIO MACHINE OF CHOICE, MAINTAINING THE HIGHEST INTENSITY YOU CAN FOR THE ENTIRE 4 MINUTES. A. 1-arm DB Hang Snatch (total, ie. 20 = 10/side) B. Ball Slams C. Tall Plank Shoulder Taps (each side)
Prep Circuit
A
1A. Scap Pushup - 3x15 1B. Band Pull Apart - 3x15 1C. Banded Triceps Pressdown - 3x15
B
Bench Press
8, 6, 4, 2
C1
Incline DB Bench Press
3 x 10
C2
Inverted Row
3 x 8
Capacity Work
D
Pick your equipment for conditioning. The goal is to build engine capacity and challenge yourself. 1A. Spin Bike - 1 minute @ 80-85% intensity (NOT a sprint, but should be breathing hard when done) 1B. DB Farmer Walk (challenge yourself to hold position despite hard breathing) Repeat 20 minutes total (10 rounds)
Prep Circuit
A
1A. DB Lunge Series - 3x4/movement per side 1B. Single Leg Glute Bridge - 3x12/side 1C. Leg Swings (Forward and Side) - 3 x 6/movement
B1
Barbell Hang Clean
3 x 5
B2
Weighted Tall Plank
3 x 45
C
Barbell Sumo Deadlift
8, 6, 4, 2
D1
DB Bulgarian Split Squat
3 x 10
D2
Hip Thrust
3 x 12
E1
Tall Plank Walkouts
3 x 8
E2
Side Plank Hip Flexion
3 x 10
E3
Loaded Suitcase Carry
3 x 30
Prep Circuit
A
1A. Shoulder Tap to Downward Dog - 3x10 1B.DB Windmill - 3x6/side 1C. Supine MB Chest Pass - 3x10
B1
Bilateral DB Split Jerk
3 x 4
B2
Dead Hang
3 x 45
C
Standing 1-arm Strict Landmine Press
8, 6, 4, MAX
D1
DB Narrow Grip Floor Press
3 x 12
D2
TRX Wide Grip Row
3 x 8
METCON
E
21-15-9-6-9-15-21, minimal rest. 1A. Repeat Lateral Bounds (total reps) 1B. Dynamic Stepups (per side) 1C. Barbell Bicep Curl
Ian Schnarr
Ian's built a reputation on delivering personalized, results-driven training that goes beyond cookie-cutter programs. With a BSc in Kinesiology, numerous strength & conditioning certifications, and over 14 years of in-the-trenches experience training NHL stars, Olympians and everyday adults, he emphasizes strength, quality movement and injury resilience as the foundation for lasting results.
Success isn't about gimmicks - it's about smart, proven training that builds strength, resilience and performance. With 14+ years of experience coaching elite athletes and everyday adults, my programs are built for real results - no fluff. Move better, str
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Nick Hannah
Registered Physiotherapist & Coach
Verified Athlete"I'm no slouch when it comes to training, but I want everyone to know - Ian's program has made me the strongest I've ever been in my life. Whether you're looking to move better, stronger, faster - he's your guy. He knows what he's talking about and he's not going to steer you in the wrong direction!"
Nic Hague
NHL Defenseman, 2023 Stanley Cup Champ
Verified Athlete"I've trusted Ian with my training for the last 12 years. Each offseason, he individualizes my program to ensure I'm getting the training that best suits my needs. His attention to detail and ability to make subtle, impactful changes have been influential in my development. I can't thank him enough!"
Tyler Soucie
Founder, Velo Baseball
Verified Athlete"His ability to tailor programming to individual needs—whether for recovery, athletic development, or overall well-being—is what makes him an outstanding trainer. I highly recommend Ian to anyone looking to increase athletic performance, recover from injury, or optimize function for everyday life!"
Boris Katchouk
NHL Forward, '18 World Junior Gold Medal
Verified Athlete""I've been training with Ian for the past 13 years...he's a hardworking, dedicated, intelligent coach who shows up day in and day out with a contagious work ethic. His loyalty and selflessness make him a person you want to have in your corner through the good times and the bad!""
When you join a team you’re getting more than programming, you’re joining an online community.
OUTPerform Standard Monthly Membership Program
OUTPerform Standard Monthly Membership Program
OUTPerform Standard Monthly Membership Program
