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Prolific Performance Systems

Prolific Programming

Functional Fitness
Coach
Dillon Millar

Prolific Programming is functional fitness for the everyday individual to the elite competitor and everyone in between.

$25 / mo
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Features
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Access to your coaches
A coach who will provide feedback, modifications, and accountability for effective training.
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
A coach who will provide you cues, tips, and strategies for training.
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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 will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full CrossFit Gym Access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2024-4-29

Workout of the Day

A

3 Rounds For Time: 10 Deadlifts (315/215) 20 Handstand Push-Ups 400 Meter Run Time Cap: 12 Minutes

Tuesday
2024-4-30

Workout of the Day

A

AMRAP 5: 500/450m Row 30 Front Squats (95/65) Max Ring Muscle-Ups Rest 5 Minutes AMRAP 5: 500/450m Row 20 Front Squats (135/95) Max Ring Muscle-Ups Rest 5 Minutes AMRAP 5: 500/450m Row 10 Front Squats (185/125) Max Ring Muscle-Ups

Wednesday
2024-5-1

Workout of the Day

A

AMRAP 9: 30 Double Unders 3 Power Snatches (135/95)

Thursday
2024-5-2

Workout of the Day

A

"Strict Cindy" AMRAP 20: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats

Friday
2024-5-3

Workout of the Day

A

AMRAP 12: 200m Run 8 Power Cleans (115/80)

Saturday
2024-5-4

Workout of the Day

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5 Rounds For Time: 30 Wallballs (20/14) 20/16 Calorie Fan Bike 10 Burpee Box Jump Overs (24"/20") Time Cap: 35 Minutes

Coach
More from Prolific Programming
coach-avatar Dillon Millar

I'm an NSCA Certified Strength & Conditioning Coach, CrossFit Level 2 Trainer, Precision Nutrition Level 1 Coach, ISSA Certified Personal Trainer, XPT Level 1 Coach, Oxygen Advantage Functional Breathing Instructor, and have a bachelor's degree in exercise and sport science.

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Prolific Performance Systems
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