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 elites do. We know that for aging athletes, volume isn’t always the answer. We have an educated approach on how to keep aging athletes healthy and happy, while also getting them stronger and fitter in the process. If you are wanting to improve movement patterns, stay healthy, compete at a higher level in CrossFit, or continue to improve fitness while only spending 60-90 minutes in the gym, then this is for you.

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 get access to multiple daily pieces you can choose from each day 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 supply scaling options and detailed notes for each training piece, 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. As we age, volume isn't always the answer. Our goal is to increase work capacity and improve movement patterns to help keep athletes safe for years to come.
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Multiple Daily Pieces
We want you to get the most out of your training and help improve your biggest weaknesses. We provide multiple pieces daily to help you tailor to what you need the most. We don't want you doing unnecessary volume. We want your time and effort focused on what you need most to improve. If you aren't sure what your biggest weaknesses are, ask us. Our athlete screening can help narrow down your needs.
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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
2024-9-16

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

Metcon

B

"Moon" 7 rounds for time: 10 DB Hang Split Snatch Right Arm 50/35 1 Rope Climb 10 DB Hang Split Snatch Left Arm 50/35 1 Rope Climb RX+ 1 Legless, 1 Normal Rope Climb RX++ 2 Legless Rope Climb *20 Min Cap Masters 55+: 35/20, 12' Rope Climb

Extra 1

C

8 Min EMOM: 4-6 Alternating DB Squat Snatch *Aim to keep it unbroken, build as long as form stays pretty

Extra 2

D

5 Min AMRAP: 5-4-3-2-1 Pistol Right Leg 5-4-3-2-1 Pistol Left Leg *Must do all reps unbroken on leg. Opposite leg will not be allowed to touch the ground until all reps are complete, then switch legs and repeat. Once you hit the 1's, go back to 5's.

Extra 3

E

For time: 200m Run 20 Burpees to Target 6" above Reach 200m Run 20 Burpees to Target 6" above Reach 200m Run *10 Min Cap

Cool Down

F

3 sets: :30-:45 Wallsit :30-:45 Copenhagen Hold (each side) https://www.youtube.com/watch?v=uYKjPSiBTvs

Monday
2024-9-17

Warm Up

A

Row 5 Min AMRAP: Max Calories :20 easy, :10 sprint

Strength

B

Every :90 for 10 sets: Odd sets) 5 Deadlift Even sets) 5 Strict Press

Metcon

C

For time: 12-9-6 Deadlift 315/205 18-12-9 Strict Handstand Pushup *13 Min Cap Masters 50-54: 285/185 Masters 55-59: 255/165 Masters 60-64: 225/145, RX Kipping HSPU Masters 65+: 205/135, RX Kipping HSPU

Extra 1

D

3 rounds: Max Unbroken Toes to Bar *Rest 2:00 btwn sets

Extra 2

E

EMOM until completion: Min 1) Max Hollow Hold Min 2) Max Sandbag Hold 150/100 Min 3) Rest *Continue holds until you have accumulated 3:00 Hollow Hold and 4:00 Sandbag Hold. If you complete a hold, that station now becomes rest

Cool Down

F

2:00 Lat Smash (each arm) 2:00 Trap Smash (each arm, lacrosse ball) 2:00 Tricep Smash (each arm, barbell in rack)

Tuesday
2024-9-18

Warm Up

A

2-3 sets: :10-:20 Front Rack Hold :10-:20 Overhead Hold :10-:20 Front Squat Hold *Rest as needed btwn sets. Start with empty barbell, add load if needed

Metcon

B

5 rounds for time: 5 Thruster 135/95 7 Box Jump 30/24 9 Chest to Bar Pullups *12 Min Cap Masters 55-59: 115/75 Masters 60+: 95/65

Strength

C

at the 18:00... Every 3:00 for 5 sets: 5 Front Squat

Extra 1

D

14 Min EMOM: Min 1) 20-40 Crossover Single Unders Min 2) 15/12 Calorie Echo Bike

Extra 2

E

5 sets: 10-15 Empty Barbell Curls 15-20 Banded Tricep Extensions 20-30 Banded Pull Aparts

Cool Down

F

2 sets: 20 Single Leg Glute Bridge + :20 Single Leg Hold (each leg) 15-20 Clamshell Raise (each side) https://www.youtube.com/watch?v=gnq2KVgAnsU

Wednesday
2024-9-19

Warm Up

A

5 Min EMOM: 10-15 Burpees

Active Recovery

B

5 rounds for time: 250m SkiErg 500m BikeErg *Rest 3:00 btwn sets

Cool Down

C

2:00 Calve Smash (each side) 2:00 Bicep Smash (each side, barbell on ground) 2:00 Forearm Smash (each side, barbell on ground)

Thursday
2024-9-20

Warm Up

A

2-3 sets: 10/10 Single Arm Kettlebell Swing 8/8 KB High Pull 6/6 KB Bottoms Up Press 25'/25' Bottoms Up Overhead Carry

Metcon

B

For time: 400m Run 18 DB Clean and Jerk (AHAP) 400m Run 15 DB Clean and Jerk (AHAP) 400m Run 12 DB Clean and Jerk (AHAP) 400m Run 9 DB Clean and Jerk (AHAP) 400m Run 6 DB Clean and Jerk (AHAP) 400m Run *30 Min Cap **Put DB load in comments

Extra 1

C

Split Jerk 2-2-2-1-1-1 *If possible use blocks, build to a heavy single for the day

Extra 2

D

For time: 50 Strict Ring Dip *Every break, stop and do :20 Ring Support Masters 55-64: 40 Strict Ring Dips Masters 65+: 30 Strict Ring Dips https://www.youtube.com/watch?v=dqa6FawFuAQ

Extra 3

E

Every 2 mins for 10 sets: 20/15 Calorie Row 20 Hip Extensions *Score is slowest time out of the 10 sets. Aim to be consistent

Cool Down

F

3 sets: 10-15 PVC Pass Throughs (face down on ground) 10-15 DB Cuban Press *If floor PVC is too hard, just do regular pass through standing https://www.youtube.com/watch?v=T3z77GrYL24 https://www.youtube.com/watch?v=OjL1rIDR-ZY

Friday
2024-9-21

Warm Up

A

2-3 sets: :10-:20 Snatch Grip Deadlifts :10-:20 Snatch Grip Overhead Hold :10-:20 Overhead Squat Hold *Rest as needed btwn sets. Start with empty barbell, add load if needed

Metcon

B

Teams of 4 20 Min AMRAP: P1/P2) 50 Kettlebell Swing 70/53 P3/P4) 50/40 Calorie Echo Bike *Once 1/2 and 3/4 are done, they will switch and do the other movement, then... 50 Synchro Wallball 20/14 Masters 55+: 53/35, 14/10 Wallball to 10/9' **1 round =130/120 reps OR SOLO 20 Min AMRAP: 10-20-30-40-50... Kettlebell Swing 70/53 Calorie Echo Bike Wallball 20/14 Masters 55+: 53/35, 14/10 Wallball to 10/9' *Ladies bike 7-14-21-28-35... Calories **Rest 1:00 btwn rounds

Extra 1

C

Build to a heavy complex in 10 minutes: 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat then... 3 sets @ 90% of heaviest complex

Extra 2

D

10 Min AMRAP :20 L-sit 15 Supine Ring Rows (feet on box, height of box is level with bottom of rings) * :01 = 1 rep

Cool Down

E

2:00 Hamstring Smash (each side, barbell in rack) 2:00 Quad Smash (each side) 2:00 Couch Stretch (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 if I only have time for 1-2 pieces?
Since we don't know everyone's weakness, look at any of the daily pieces 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!
What if I don't know which pieces to choose?
Just ask us! That's why we're here. We can give you our own athlete screening to see what you need to focus on the most!
The Proof
verified-athlete-avatar Dava Jensen

Multiple CrossFit Games Masters Athlete

Verified Athlete

"After a decade in the CrossFit world, finding PorterBuilt Training was a game-changer for me. This has not only boosted my strength, mobility, and breathing, but also helped me in fine-tuning my recovery and timing as well. At 66, I'm feeling healthier and stronger, both mentally and physically."

verified-athlete-avatar Joe Rees

Multiple QF Athlete. 45 yr old dad of 6

Verified Athlete

""I have been doing CrossFit and following the programming of Porterbuilt for several years. I am into my 40’s and the programming has consistently helped me build strength and confidence, it has helped me improve every aspect of my health.""

verified-athlete-avatar Tara Hammer

Multple QF athlete. 50 yr old mom of 3

Verified Athlete

"As a masters athlete who has been doing CrossFit for 11 years, I can't recommend Porterbuilt highly enough. Thanks to his programming, I have placed in the top 90+% of the CrossFit Open for 7 years and qualified for the quarterfinals for several years. I feel stronger and more confident than ever"

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