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Porterbuilt Training

Porterbuilt Training

Functional Fitness, Functional Training, General Fitness, Law Enforcement
Coach
Chans Porter

Who is this for? Any athlete 35 years or older, who is looking to compete in CrossFit, or looking to improve their fitness so they can live a longer, happier, healthier life.

Why Porterbuilt? This program is designed with Masters Athletes in mind. We have been training Masters Athletes for 10+ years, and have seen what is needed to keep athletes healthy and improving year after year. This is not some scaled back version of what elite individuals would do. This program places importance on mobility, stability, warm ups and cool downs daily to keep athletes healthy and happy. This well thought out program will allow athletes to compete at a higher level in CrossFit, or continue to improve fitness while only spending 60-90 minutes in the gym.

What do you get? 6 days of training per week, from everything to warm up, rehab, mobility, gymnastic skills and drills, strength work, conditioning and accessory work. You also get access to 2-3 extra daily pieces you can choose from to continue to attack any weaknesses you may have, or improve any areas you’d like. You also get expert guidance, coaching and answers to your questions from our Masters Head Coach.

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Tailored for Masters Athletes
Training designed specifically with Masters in mind. Built to help Masters improve their fitness and allowing athletes to stay healthy in the process.
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Age Based Options and Skills
We know that as you age, the loads, skills and movements change in the Sport of CrossFit. We are here to help athletes across all age brackets. We will have the workouts tailored to your age bracket so you can get the intensity, volume and stimulus intending in each training piece. We also supply modification recommendations each day.
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Reduced Risk of Injury
We provide warm ups, cool down, rehab/prehab, mobility work and accessory work to help athletes stay healthy and continue to progress in their fitness. Our goal is to increase work capacity and improve movement patterns to help keep athletes safe for years to come.
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Daily Extra Pieces
Each day we offer 2-3 extra pieces for some additional training. Choices can be based on what your biggest weakness is, what you have time for, or what you would enjoy adding to your daily program.
Features
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Need some extra help?
We're happy to help you any way we can. Message or email us at porterbuilttraining@gmail.com with any questions you have.
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Programming 6 days per week
5 training days and 1 active recovery day each week.
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Follow us on Instragram
Tips, information and more on our instagram, @porterbuilttraining
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Delivered through TrainHeroic
Get programming days in advance!
Equipment
Required
Functional Fitness Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-6-17

Conditioning

A

Warm Up

1-2 sets: 5 Deadlift 5 Hang Clean High Elbows 5 Hang Muscle Cleans 10 Front Rack Elbow Pumps (L+R=1) 5 Front Squat into... 1-2 sets: 5 Hang Power Clean 5 Hang Squat Clean 5 Power Clean 5 Squat Clean *Empty Barbell

Conditioning

B

Metcon

Every 3 min for 10 rounds: 10/7 Calorie Echo Bike 10 Toes to Bar 3/2/1 Squat Clean 3's for rounds 1-2-3 2's for rounds 4-5-6 1's for rounds 7-8-9-10 *Score is slowest round. Put heaviest load in comments **12/9 Assault Bike Calories -If you are not getting under 2 minutes, then either scale the calories to 8/6 or drop the toes to bar to 6-8 reps.

Conditioning

C

Priority 1

Row Intervals On the 0:00- 50/35 Cals On the 4:00- 30/21 Cals On the 7:00- 30/21 Cals On the 10:00- 15/12 Cals On the 11:00- 15/12 Cals On the 12:00- 15/12 Cals

Priority 2

D

Accumulate: 20 Turkish Get Ups (10 right, 10 left) *Build to a heavy for the day. Both arms must do the same load before increasing

Cool Down

E

2-3 sets: 10 Weighted Side Bends (each side) 10 GHD Back Extension (slow and controlled)

Monday
2024-6-18

Warm Up

A

3 sets: 5-5-5 Air Squat :20 Handstand Hold 10-15 Ring Row 10 Pushups 10-15 V-up *Air Squat = 5 feet together stance, 5 normal stance, 5 wide stance

Metcon

B

5 rounds for time: 14 Shoulder to Overhead 115/75 7 Burpees Over Bar *10 Min Cap 35-54: 115/75 55+: 95/65

C

Push Press

5 x 2

Priority 1

D

With a 20 min running clock, for quality... 3 sets: :10-:15 Freestanding HS hold (6' x 6' box) then... 3 sets: 25' HS Walk + 25' HS Walk *Pirouette turn around and stay unbroken for 50' then... For quality/time 10-20-30-40-50' Unbroken HS Walk OR modify to... Accumulate 150' HS Walk *Rest as needed btwn sets and movements to keep quality high

Priority 2

E

2-3 sets: 200' Farmer Carry (AHAP) *Every 50', stop and do 5 Dual KB/DB Deadlifts **Total of 20 Deadlifts done each set, aim for 200' unbroken

Cool Down

F

3:00 Barbell/KB leg smash (each side) 2:00 Pigeon Pose (each side) 1:00 Banded Lat Stretch (each side)

Tuesday
2024-6-19

Warm Up

A

Bike Erg 5 Min AMRAP: Max Calories :20 easy, :10 sprint

Metcon

B

For time: 200m Run 10 Bar Muscle Up 200m Run 20 Chest to Bar Pullups 200m Run 40 Pullups *12 Min Cap 35-64: BMU, C2b, Pullup 65+: 20 Pullups, 20 C2b, 20 Pullups -If you struggle with the BMU, scale it back to 5 reps instead of 10. If you are a 65+ Master who can do BMU, then do 5-10 BMU, 20 C2b Pullups, 20 Pullups

Accessory

C

3-5 sets: 10 Front Rack Barbell Step Up 24/20 (5/side) 10 Glute Ham Raise (or 15-20 Hip Extensions) -Do all 5 reps on 1 leg before switching to the other for Step up -If you are not strong enough for Glute Ham Raise, then perform Hip Extensions

Priority 1

D

For max reps: 1:00 Alternating Pistols Rest 2:00 1:00 Alternating Pistols *If you number was below 40, then accumulate reps until 40 reps have been completed (20 each side) -If you cannot perform pistols RX, set up a band around a squat rack and sit to it and do pistols from there to work the range of motion. Accumulate 40-50 reps in this fashion for quality

Priority 2

E

Ski Intervals 5 sets: 500m Ski *Rest 1:00 btwn sets. -Try and keep paces consistent throughout

Priority 3

F

5 Min AMRAP: Max Distance Reverse Sled Drag (walk backwards) *Keep it lighter, goal is stay moving for all 5 minutes

G

Cool Down

H

2-3 sets: 1:00 Forearm Stretch 6-10x 90/90 Hip Flips (L+R = 1) 20-30 Toe Lifts

Wednesday
2024-6-20

Warm Up

A

3 sets: 20 Reverse Lunge Step :20 Ring Support 5 Strict Pullup 5-10 Strict Ring Dip 10-15 Toes to Bar

Active Recovery

B

10 sets: 2:00 on/ 1:00 off 12/9 Calorie Row Max Calorie Bike with remainder of time

Cool Down

C

2:00 Calve Smash (each side) 2:00 Couch Stretch (each side) 2:00 Lat Smash (each side)

Thursday
2024-6-21

Warm Up

A

5 Min Steady Pace: 5 Kettlebell Deadlift 5 Kettlebell Snatch 5 Kettlebell OHS 5 Kettlebell Windmill *20 reps 1 arm, 20 reps other arm

Power Snatch + Squat Snatch

B

10 sets: 1 Power Snatch + 1 Squat Snatch *Drop and quickly reset btwn reps

Metcon

C

12 Min AMRAP: 4-8-12-16-20... Wallball 20/14 20 Crossover Single Unders 4-8-12-16-20... Alternating DB Snatch (AHAP) *Continue to add 4 reps to wallballs and DB snatch until time runs out 35-54: 20/14 Wallball to 10' 55+ 14/10 Wallball to 10'

Priority 1

D

Every 2:00 for 5 sets: 20 DB Front Rack Walking Lunge Steps *Build to a heavy 20 for the day

Priority 2

E

For time: 10-9-8-7-6-5-4-3-2-1: Unbroken Strict HSPU OR modify to... 2 rounds: 5-4-3-2-1 Unbroken Strict HSPU *If you cannot do Strict, then do kipping

Priority 3

F

3 sets: :20-:30 Weighted Side planks 20-30 Banded Pull Aparts 10 DB Cuban Press

Cool Down

G

2-3 sets: 10-15 DB External Rotation (each side) 10-15 Banded Pass Through

Friday
2024-6-22

Warm Up

A

5 Min EMOM: 10/7 Calorie Echo Bike *12/9 Assault Bike -This should be done under :45 each round. Scale calories as needed

Metcon

B

Teams of 2 20 Min AMRAP: 1000m Row (250m) 50 GHD Situps 25 Burpee Box Jump Over 30/24 *1000m = 10 reps (100m = 1 rep) OR Solo 3 sets for time: 500m Row 25 GHD Situps 15 Burpee Box Jump Over 30/24 *Rest 3:00 btwn sets 35-54: 30/24 Box. Ladies 6" riser for GHD 55+: 24/20 Box. Guys 6", Ladies 12" riser for GHD

Priority 1

C

15 min running clock... 5 Min EMOM: 1 High Hang + 1 Hang Power Clean then... 5 Min EMOM: 1 Power Clean + 1 Hang Power Clean then... 5 Min EMOM: 1 Power Clean *Build as you see fit. Keep it clean and pretty, only add weight if form is good

Priority 2

D

5 sets: 5 Floating Clean Pull (AHAP) *Stand on 45# plates. Pull bar to midshin, pause at midshin for :02 each rep. All 5 reps unbroken. Build as you see fit

Cool Down

E

2:00 Cobra Stretch 2:00 Barbell Internal Rotation Mash (each side)

Coach
coach-avatar Chans Porter

CrossFit Level 3, CrossFit Gymnastics, CrossFit Weightlifting, CrossFit Mobility, CrossFit Aerobic Capacity, CrossFit Football, CrossFit Kettlebell, Advanced Coaching Concepts. Coaching and writing programs for 10+ years

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Designed for Masters Athletes

Tailored for Masters Athlete looking to compete in CrossFit, or looking to increase fitness across the board. Our blend of strength, conditioning, skill work, and accessory will keep you healthy, and BUILT TO LAST.

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FAQs
What does Priority 1, 2, 3 mean?
Since we don't know everyone's weakness, we let the athletes choose. Look at any of the priorities listed and pick the one that is the biggest weakness for you, or that gives you the most bang for you buck. Do that one first. Repeat this process with the amount of time you have to train.
What if I can't do everything as written?
We will have scaling options each day in the "coaches notes". We will vary our scaling just as we vary workout to continue to help you get adaptations overtime and work towards RX!
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Porterbuilt Training