Phyz Factory

Tactical / Military, Tactical, Functional Fitness, Functional Training, General Fitness, Other, Strength & Conditioning, Miscellaneous
Coach
J D

Features
5 sessions per week
Must use App app to view and log training
Team Training

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Comprehensive Hybrid Fitness
Our program incorporates running, resistance training, no-impact cardio, and hybrid circuits for a well-rounded approach to fitness that improves strength, endurance, agility, and flexibility.
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Prepared for All Eventualities
Designed to prepare you for any physical challenge at a moment's notice, our program ensures you're game-ready, whether it's for an athletic event, a physically demanding job, or an unexpected life situation.
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Crafted by Experts
With a programme crafted by a Royal Marines commando and professional athletes, you'll be learning from coaches who have reached the pinnacle of physical fitness and understands what it takes to succeed.
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Personal Growth
More than just a fitness programme, we offer a transformational journey that encourages discipline, resilience, and mental toughness, helping you become the best version of yourself. The structure of the workouts puts you in positions which tests your resilience in both the sessions and the process.
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Suitable for multiple levels
Whether your training age is minimal or looking to break through a plateau, our programme is designed to challenge and support you at every level, helping you progress at your own pace.
Features
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Programming 7 days per week
Daily strength, conditioning, and mobility exercises that’s accessible and challenging for athletes of any level or background
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better & keep you going longer, all through an app.
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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

A

Rowing

1 x 5 @ 5:00

Prep

B

Leg Warm Up

4 Rounds for quality 10 x Air Squats 10 x Lunges 10 x Butterfly Sit-Ups Any stretches you like to do to follow.

C

Back Squat

4 x 5 @ 8

D1

Barbell Reverse Lunges

3 x 6 @ 7, 7, 8

D2

Single Leg RDL

3 x 6 @ 7, 7, 8

E1

Barbell box step-ups

3 x 6 @ 7, 8, 8

E2

Box Jump

3 x 6 @ 24

Conditioning

F

19.1

AMRAP 15 MINS 19 Wall Balls 19 Cal Row

Monday
Week 1 Day 2

A

Run

1 x 45:00 @ 5

Post Run Deep Stretch - Beginner

B

Follow Along

Tuesday
Week 1 Day 3

Warm up

A

2 Mins assualt bike 8 russian KB Swings 6 Push ups 8 sit ups 4 strict barbell press. x 2 Followed by KB Halos https://www.youtube.com/watch?v=Zy6bgAxPeks

B

Push Press

3 x 6 @ 7, 8, 8

C1

One-Arm DB Bench Press

3 x 10 @ 7, 8, 8

C2

1-Arm DB Row

3 x 10 @ 8 lb

D1

Half-Kneeling KB Press

3 x 8 @ 7, 8, 8

D2

Pull-Up

3 x 12

Conditioning

E

Air Up There

4 Rounds/3 Rounds/2 Rounds/1 Round 6 Thrusters @ 40/30kg 12 Burpees over bar After each block of rounds 400m Run

Wednesday
2024-04-04

A

22 Min Yoga

Thursday
CONDITIONING DAY

Conditioning

A

Moss - Hybrid

"Moss" AMRAP 24 Mins: 800m Run 30 Cal Assault Bike 20 Burpees Followed by (2 mins rest between rounds) 15 min AMRAP 6 Push Press @ 30/50kg 9 Bar Facing Burpees 12 Butterfly Sit Ups

Friday
Full Body

A

Assault Bike

1 x 5:00

B

Seated Single Leg Press

3 x 12 @ 8, 9, 9

C

Gorilla Row

3 x 10 @ 7, 8, 8

D1

Hanging Knee Raise

4 x 12

D2

Kneeling Cable Crunch

4 x 12

E1

Barbell Roll Outs

3 x 12

E2

KB Russian Twist

3 x 12

Conditioning

F

4 mins on, 1 min off

4 mins on - 1 min off (WORK FOR FULL 3 MINS, ONE MIN REST. TRY TO KEEP MAX CALS CONSISTENT.) x 3/4 Rounds 20 Cal Row 12 Burpees over Rower AMRAP in the 4 mins

Saturday
2024-04-07

A

Beginner Back Mobility

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Are you ready to redefine what's possible for you?

Harness your fitness, embrace resilience, and become a powerhouse of potential. We're not just offering a workout; we're offering a structured strategy to take you further than you have been before.

Get Phyz Factory: GPP
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The Proof
verified-athlete-avatar I C

Royal Marines Officer

Verified Athlete

""I was able to excel at key tests like the Royal Marines Fitness Assessment and Gym Pass Out where I achieved Gym Superior""

Join Your Virtual Gym

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

Phyz Factory: GPP
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Phyz Factory: GPP
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Phyz Factory: GPP
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Phyz Factory: GPP