Prolific Programming is a workout of the day for the everyday individual to the elite competitor and everyone in between. As the famous Coach Glassman states, "The needs of the elderly and professional athletes differ by degree, not kind. Where one needs functional competency to maintain independence, the other needs functional mastery to maintain dominance." Prolific Programming will help improve your general physical preparedness (GPP) by doing constantly varied, functional movements, at high intensity.
Below is general guideline on how we program:
- Warm-Up
- Workout of the Day
- Cool Down
In addition, we have scaling options with additional coach's notes that covers workout instruction, training stimulus, scaling options, etc. that will allow you to still follow along. This includes a minimal equipment (home version) to the fully prescribed training (Rx).
Workout of the Day
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3 Rounds For Time: 10 Deadlifts (315/215) 20 Handstand Push-Ups 400 Meter Run Time Cap: 12 Minutes
Workout of the Day
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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
Workout of the Day
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AMRAP 9: 30 Double Unders 3 Power Snatches (135/95)
Workout of the Day
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"Strict Cindy" AMRAP 20: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats
Workout of the Day
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AMRAP 12: 200m Run 8 Power Cleans (115/80)
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
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