Train with Mandi
Route 3 Health and Performance
General Fitness, Functional Fitness, Functional Training, Strength & ConditioningFollow the training I’m doing—built for strength, conditioning, and lifelong athleticism.
This isn’t a collection of random workouts. It’s the training I’m personally following, shared with you week by week.
Built from years of coaching and programming at Route 3, each training cycle combines strength, hypertrophy, aerobic conditioning, higher-intensity work, power, and mobility. Every session has a purpose, and the programming progresses so you can continue building rather than constantly starting over.
You’ll have clear exercise guidance and options for adapting the workouts to your equipment and ability. Train on your own schedule, track your progress through TrainHeroic, and stay connected to a community of people doing the work alongside you.
If you’ve ever wondered, “What workout is Mandi doing?”—this is where you’ll find it.
8 Min Power Starter
A
8 Min AMRAP 6-10 Calories 4-6 Hang Snatch, each 8-10 Squat w/ Upright Row 4-6 Push Press (DB or BB)
B1
Goblet Squat
2, 5, 5
B2
Reverse Lunges
2, 5, 5
C1
Shoulder Press
2, 5, 5
C2
Single Arm KB Row
2, 5, 5
D1
DB Lateral Raise
3 x 12
D2
Standing Arnold Press
3 x 12
E1
Single Leg RDL
3 x 12
E2
DB Lateral Step-Up
3 x 12
EMOM Starter
A
12 Minutes: 3 Rounds: 6-10 Calories 8-12 Suitcase Swings 8-12 Lateral KB Drag, each 8-12 MYO B2G Row
B1
Rowing
3 x 0:45
B2
SkiErg
3 x 0:45
B3
Stationary Bike
3 x 0:45
Interval Work
C
3 Rounds (:30 work / :30 Rest) While working - high effort! :15 less of work so it should allow a higher output during the working intervals than last week. Burpees Alt Jumping Step Ups or BOX Jumps Wallballs Swapping from one to the next after each :30 so after the 3rd :30 second interval, you should have completed one round of each exercise. Repeat that for 2 more rounds.
Conditioning
D
Cardio Sprint Intervals
4 X :15 Max Effort (run, bike, erg, etc) At least 1:00 rest in between efforts (rest longer if needed)
8 Min Power AMRAP Starter
A
6-10 Calories .3 Bike / 200M Erg / 200M Run 4-6 Inchworm w/ T Rotation 6-8 Sumo Deadlift w/ KB Upright Row 6-8 High Plank Swing Through
B
Deadlift
2, 5, 5
C
Chest Press
2, 5, 5
10 Minute Circuits
D
8 Minutes Per Group: Group 1: (Glutes) .3 Bike / 200M Run 12-20 Glute Bridge (Option for Single leg or 1.5 reps) 12-20 Lateral Lunge, each Group 2: (Back) 150M Erg / 200M Run 12-20 MYO Y Raise 12-20 Gorilla Row
Circuit
A
25 Min Each Side: 20 Cal Bike / Erg Reduce Calories and reps by 4 each round Group 1: 20 High Plank Kick Through, total 20 Hammer Curl / Shoulder Press 20 Reverse Fly 20 Alt V-Up, total Group 2: 20 KB Pullover 20 Rainbow Slamballs, total 20 KB Hip Dip (HEAVY), total 20 MYO Skull Crusher
9 Min Power EMOM
A
3 Rounds: 6-10 Calories (Power Output) 6-8 Swing Snatch 4-6 Step Up w/ High Knee, each
B1
Back Squat
3, 6
B2
Jump Squat
3 x 3
C
Incline DB Bench Press
3, 6
D
Seated MedBall Toss
3 x 5
Power Metcon
E
3 Rounds for Time: 6-10 Calories - Power Output 5 DB Snatch, each 10 OTH Reverse Lunge, total 10 Russian Swings (Heavy) *10 Minute Time Cap
6 Min Circuits
A
6 Min Circuits: Circuit #1: 6-8 Renegade Row w/ Push Up, each 10 Bird Dogs, each Circuit #2: 6-8 KB Balance Chest Press, each 6-8 Zercher Step Ups, each Circuit #3: 8-12 MYO Mountain Climbers, each 6-8 Leg Lifts, holding rig
Circuit
B
1000M Erg, 2 Mile Bike, or 800M Run Buy In Into: 10 Min AMRAP: 5 Pull Ups (MYO High Row or Single Arm KB Row) 10 Push Ups 15 Air Squats
Strong as a Mother Finisher
C
Front Hold or Farmer Carry for about 2 minutes. Rest as needed.
Mandi Lora
NASM Certified, Wife and Mother of 2, and 2024 DEKA Strong World Champion. Whether you are just starting out, looking to enhance your athletic performance, or simply striving for a healthier lifestyle, I am here to provide the guidance, motivation, and support you need. Let’s work together to unlock your potential and create a life filled with strength, health, and happiness!
We are here to help you navigate the path to longevity and achieve healthspan
Get Train with Mandi
Tiffany Cochran
Route 3 Athlete
Verified Athlete"Mandi is an incredible coach. She pushes me further than I would ever push myself and has given me great race strategy advice that has made a real difference. She is the real deal, knowledgeable, encouraging, and truly invested in helping her athletes succeed. I highly recommend her!"
Daniel Cochran
Route 3 Athlete
Verified Athlete"Mandi has helped me break through the limiting beliefs I had been telling myself for years. She taught me what it truly means to train with purpose and stay consistent. At first, I couldn't finish most of the workouts, but Mandi taught me how to pace myself, train smarter, and trust the process."
Synquisite
Route 3 Athlete
Verified Athlete"Mandi has been a key part of my journey and overall health and fitness. Coming from a bodybuilding background, I had a lot to learn and I wasn't sure where to start. Mandi took the time to understand my experience and built a plan that helped me develop into a stronger, more well-rounded athlete."
Lisa Hammett
Route 3 Athlete
Verified Athlete"Mandi's coaching has helped me become stronger, improve my endurance, and feel much more prepared for DEKA and HYROX races. Every workout has a purpose, and it's obvious she puts a lot of thought into the programming. She knows how to push you while keeping the training realistic and sustainable."
When you join a team you’re getting more than programming, you’re joining an online community.
Train with Mandi
Train with Mandi
Train with Mandi
