Power Hour

Nick Urankar - Zeus Method

Functional Fitness, Weightlifting, Gymnastics
Coach
Nick Urankar

Want to get stronger and fitter in under an hour of Crossfit Training?

Here enters Power Hour, what I have been doing in order to maintain my fitness without spending hours in the gym but maintain a high level of fitness! Plus, you can chat in app with me at any time because messages go right yo my phone!

When people sign up for Power Hour they all have something in common. The desire to get stronger, fitter and have fun doing it in a reasonable amount of time.

Lucky for you, I know just how to do that. When I write workouts it is important that I consider everything from A-Z to make sure we are eliminating weaknesses and improving our strengths.

These are the workouts I do a couple weeks ahead to make sure they fit in the hour and will work because I am making sure they work for me!

The ZeusMethod Power Hour program is carefully designed to fit in a 1 hour time window and can be done with basic CrossFit equipment.

Every single workout can be scaled up or down as you will often see my member and I do. I want to grow the CrossFit community and this is the next step in doing so.

Can’t wait to see you there!

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⚡️Reach New Levels⚡️
Want the results of an athlete in the time a Normal person has available to train? Set the bar high, and then raise it a little more. As a member of Power Hour you can expect to increase brute strength, aerobic, and gymnastics strength. In just 1 hour you will get exactly what you need to improve and feel amazing. This can be done in your garage or in a gym.
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⚡️Get a Proven Coach⚡️
Ever wonder why your doing something? Or how it will really benefit you? Or heck, maybe you just aren't able to do something yet and want to find a way to adjust a workout or be able to do it some day. Inside the app you can ask anything you need to help you as well as send videos for me to review! My goal is to give you what you need you Gert the results you want!
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⚡️Get Shredded & Fitter⚡️
I have been training a long time and understand the importance of looking the part. It is one thing to workout and get fitter, it is another to get fitter and REALLY look the part. This is how I maintain my physique when I dont have a lot of time. Making sure I am getting what I need to look my best while performing at my best!
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Efficiency
Don't have 4-5 hours a day to train? We totally understand. Thats every workout is designed to be done in 60 minutes or less. That includes Warm Ups, Strength/Skill, and Metcons.
Features
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Access to your coaches
Message anything you need in the app so Nick can help keep you on track.
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Programming 5 days per week
1 hour a day 5 days a week of what you need!
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Proven Coach
Everything you need from a coach at your fingertips.
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Delivered through TrainHeroic
Never worry about losing your training log again. You can track and score your workouts everyday and never lose them!
Equipment
Recommended
Dumbbell // Barbell // Plyo Box // Pull Up Bar // Kettlebell
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-1-4

Prep

A

My Dynamic Warm Up

General: 10 Wrist Rotations (e) 10 Band Pull Aparts 10 Pass Throughs 10 Around the Worlds (e) 10 Trunk Rotations 10 Overhead Squats WOD Specific: 3 Rounds: 5 Good Mornings 5 High Pulls 5 Hang Cleans 5 Shoulder-2-Overhead 5 Front Squats

Circuit

B

Skill / Strength Work: 15 Minutes to work on skill or strength movement. Can also use this time to continue warming up!

C

Open Workout 15.4

Circuit

D

CrossFit Games Open 11.3 5 Minute AMRAP: Squat Clean (165/110) Jerk (165/110)

Open

E

CrossFit Games Open 15.4 SCALED 8 Minute AMRAP: 10 Push Presses (95/65) 10 Cleans (115/75) Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.

Monday
2022-1-5

A

My Dynamic Warmup

For Completion

B1

Snatch

1 x 1

B2

Clean & Jerk

1 x 1

B3

Run

Strength/Power

C

Isabel

30 reps for time Snatch 135/95# 6 Minute Cap

Strength/Power

D

Cindy

6 Minutes of Cindy! As many rounds as possible in 6 min 5 Pull-ups 10 Push-ups 15 Squats

Strength/Power

E

Grace

30 reps for time Clean and Jerk 135/95# 6 Minute Cap

Tuesday
2022-1-6
Wednesday
2022-1-7

A

My Dynamic Warmup

For Completion

Strength/Power

B

Nate

20min AMRAP: 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings 70/53#

Strength/Power

C

Nutts

For time: 10 Handstand Push-Ups 15 Deadlifts 250/175# 25 Box Jumps 30/24" 50 Pull-Ups 100 Wall Balls 20/14# 200 Double Unders 400m Run w/45/25# plate

Thursday
2022-1-8

A

My Dynamic Warmup

For Completion

Circuit

B

20min AMRAP: 400m On Any Object -Rest 1 Min-

C

Shoulder to Overhead

1 x 5

Circuit

D

2 Rounds: 7min AMRAP: 3 Front Squat (95/65) 5 Shoulder-2-Overhead 7 Pull Ups 9 Deadlifts -Rest 2 Min Between AMRAPS- Rx+: (115/75) / Chest-2-Bar

Saturday
2022-1-10

A

My Dynamic Warmup

For Completion

B

Back Squat

1 x 3

Circuit

C

5 Rounds: 3 Min AMRAP: 10 DB Snatches (45/30) 10 DB Squats (Hold any way you want) 10 DB Step Ups -Rest 1 Min Between AMRAPS- *Score is combined rounds + reps

Coach
coach-avatar Nick Urankar

ZeusMethod Founder/Owner CrossFit 061 Founder/Owner CrossFit Games Athlete Husband/Father

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Join the Tribe

Nothing beats the sense of belonging. When you join you aren't just a member you become family. Spreading Health & Happiness is our #1 goal above all else. Come see why we love doing what we do.

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FAQs
What if I only have a garage gym?
If you want to get that group class feel from home, here you go! Each workout can be scaled/modified to fit any amount of resources and abilities.
Do I have enough equipment?
Yes. The prescribed workouts are designed to be done with basic CrossFit equipment but can be modified based on what you have.
What does a typical day look like?
Start off every session with a warm up. Then you will most likely get the option of working on a strength piece or an endurance piece. After that is a carefully designed WOD to leave you fulfilled for the day but hungry for tomorrow.
Will this prepare me for local competitions?
Whether you are competing with yourself, within your gym, or at a local comp.. Power Hour will get you right! If you have some extra time this is a great base to supplement with accessory work afterwards!
The Proof
verified-athlete-avatar David

Athlete

Verified Athlete

"Zeus programming is quietly some of the best out there. Thanks for all the effort you put into it for us. I’ve never felt/performed better."

verified-athlete-avatar Stephen

Athlete

Verified Athlete

"The best part about working with Nick is his desire to see you grow even more than yourself!"

verified-athlete-avatar Scott

Athlete

Verified Athlete

"Working with Nick was a necessity for me because my overall strength was below average and I knew Nick would be the guy to increase my strength and prepare me for the next level."

verified-athlete-avatar Courtney

Athlete

Verified Athlete

"The experience and knowledge Nick has mixed with his passion for his athletes shows in his programming. You will be challenged day in and day out while still having fun and seeing results!"

Join Your Virtual Gym

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

Power Hour
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Power Hour
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Power Hour
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