Prolific Programming

Functional Fitness
Coach
Dillon Millar

Functional fitness training for the everyday individual to the elite athletes.

Features
6 sessions per week
Must use App app to view and log training
Team Training
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 6 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
Recommended
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
2024-3-25

Workout of the Day

A

For Time: 150 Wallballs (20/14) On The Minute [Start at 0:00]: 25 Double Unders Time Cap: 12 Minutes

Tuesday
2024-3-26

Workout of The Day

A

AMRAP 3: 21 Power Cleans (95/65) 21 Pull-Ups Max Calorie Fan Bike Rest 1 Minute AMRAP 3: 15 Power Cleans (115/85) 15 Chest-To-Bar Pull-Ups Max Calorie Fan Bike Rest 1 Minute AMRAP 3: 9 Power Cleans (135/95) 9 Bar Muscle-Ups Max Calorie Fan Bike

Wednesday
2024-3-27

Workout of the Day

A

4 Rounds For Time: 500/450m Row 30 Air Squats 10 Shoulder To Overhead (155/105) Time Cap: 16 Minutes

Thursday
2024-3-28

Workout of the Day

A

AMRAP 20: 20/16 Calorie Bike Erg 15 Push-Ups 10 V-Ups

Friday
2024-3-29

Conditioning

A

Randy

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.Our thoughts and prayers go out to Officer Simmons’ wife and two children. First posted 13 February 2008 For time: 75 Power Snatches (75/55) Time Cap: 10 Minutes

Saturday
2024-3-30

Workout of the Day

A

Teams of 2 For Time: 800m Team Run 30 Burpees 600m Team Run 40 Box Jump Overs (24"/20") 400m Team Run 50 Front Squats (155/105) 400m Team Run 40 Box Jump Overs (24"/20") 600m Team Run 30 Burpees 800m Team Run *Split Reps As Desired Time Cap: 35 Minutes

Join Your Virtual Gym

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

Prolific Programming
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Prolific Programming
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Prolific Programming
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Prolific Programming