Route 3 Training
Route 3 Health and Performance
General Fitness, Functional Fitness, Functional Training, Strength & ConditioningWhether you're just beginning your fitness journey or looking to take your performance to the next level, our programming is designed for you.
Built on the foundation of balance and structure, our training is developed at our Route 3 studio locations but can be followed from anywhere. We take a strategic approach through periodized programming—ensuring progressive overload while targeting a variety of key physical adaptations in each training cycle.
Each week includes purpose-driven sessions focusing on upper and lower body strength and hypertrophy, aerobic conditioning, anaerobic capacity, sprint intervals, mobility, and power development. This intentional variety promotes a well-rounded, sustainable path to improved performance and long-term results.
When you train with us, you're not just following a program—you’re becoming part of a supportive, goal-driven community.
AMRAP Power Starter
A
12 Minutes AMRAP 10 Call Bike / Erg 5 Explosive Hand Release Push Ups 5 Slamballs 5 Landmine Push Press (each side)
B1
Landmine Hack Squat
4 x 6
B2
Single Leg RDL
4 x 6
C1
Chest Press
4 x 6
C2
Half-Kneeling DB Shoulder Press
4 x 5
15 Min Finisher
D
10 Cal Bike / Erg 10 Thrusters 10 Deficit Split Squats 10 BOX Dips
15 Min AMRAP
A
.6 Bike / 300M Erg / 200M Run 10 Squat on BOSU 5 Windmill 10 Suitcase Deadlift
Ladder AMRAP
B
Complete as many rounds as possible for 3 minutes. Then rest :90 and repeat for 2:00. 6 BOSU/RAM/Sandbag Burpees 10 Lateral BOSU Hops (each side) 10 BOSU Mountain Climbers (each side) Rest 3:00 into: Complete as many rounds as possible for 3 minutes. Then rest :90 and repeat for 2:00 10 Alternating Jumping Step Ups 10 Russian Swings 10 MYO B2G Row
C
Assault Bike
1 x 1:00
Conditioning
D
Cardio Sprint Intervals
4 X :20 Sprint Effort (run, bike, erg, etc) At least 1:00 rest in between efforts (rest longer if needed)
AMRAP Power Starter
A
10 Cal Bike / Erg 6 Swing Snatch 8 Squat Upright Row 8 MYO/TRX Muscle Ups (5 Bar Muscle Ups)
B1
Bulgarian Split Squat
4 x 6
B2
Pull-Up
4 x 6
C1
DB Bench Pull-over
4 x 6
C2
Front Squat
4 x 6
D1
Single Arm Russian KB Swing
3 x 12
D2
Med Ball Sit-Up
3 x 12
D3
Alt High Plank Tap Back
3 x 12
12 Min AMRAP
E
6 Alt Push Up on BOSU 10 KB Swing to Back Lunge 10 Cal Bike / Erg
Endurance Funnel Round 1
A
30 Calories Bike / Erg (1000M if running and reduce distance by 200M each round) 30 Gorilla Cleans 30 Goblet B Stance Squat 30 Alt ISO Chest Fly 30 High Plank Tricep Kickback *30 reps total, (15 each side).
Endurance Funnel Round 2
B
30 Calories Bike / Erg (1000M if running and reduce distance by 200M each round) 30 Rainbow Pulls 30 Lateral Step Ups 30 KB Single Arm High Pull Alt V Up *30 reps total, (15 each side).
Conditioning
A
Fast Twitch Station Work
*High Intensity for Quick Bursts of effort with periods of rest. This is not continuous effort. 3 Rounds: 5-8 Cal Bike / Erg 12.5M Sled Push 12.5M Sled Pull 3 Depth Drop to BOX Jump 5 Med Ball Toss (Overhead)
B
Landmine Snatch
4 x 4
C
OTH Alt Surrender
4 x 6
20 Minute EMOM
D
EMOM - 4 Rounds Move with speed. Rest in remaining time. Minute 1: 8 Swing Snatch to BOX Minute 2: 8 Landmine Thrusters Minute 3: 8 Curtsy Split Squat Minute 4: Max Cal Bike / Erg or Run Minute 5: Rest *The goal of the minute rest is to allow you to feel more recovered so you are hitting every round with that same level of high intensity.
10 Min AMRAP
A
500M Erg
6 Min AMRAPs
B
AMRAP 1: 12 Center Hold Sumo Squat 12 Side Hip Abduction 5 Squat Jumps AMRAP 2: 10 Blast Off Push Ups 10 Reverse Fly 5 Burpees AMRAP 3: 10 Landmine Standing OTH Core Rotation 10 KB ATW 5 V-Ups
10 Min AMRAP
C
.5 Bike / 250M Erg / 200M Run 8 Plyo Sprinters Lunge 10-15 BOX dips 10-15 MYO B2G Clutch Curl
Conditioning
D
Core Tabata Finisher
:20 work / :10 rest (8 Rounds) Swap exercises every round so you do a total of 4 :20 efforts of both. Alternating V-Ups Plank Hip Dips
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!
Kevin Lora
I am a Certified Strength and Conditioning Specialist with a prior background as a CrossFit Level I coach. I have 9+ years of experience coaching group fitness classes, personal training, consulting with nutrition clients and owning and operating two gyms.
We are here to help you navigate the path to longevity and achieve healthspan
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Route 3 Training
Route 3 Training
Route 3 Training
