Team Reach Training
Endurance, Strength & ConditioningAmplified Metabolic Performance sessions - also known as AMPs at Reach - serve as supplemental training sessions for athletes looking to boost their performance on the most commonly used equipment in functional fitness events. This is a great supplemental program for those training for Dekafit, OCR, Hyrox, etc...
The program aims to cover bike, row, ski, and running intervals. The bike, row, and ski intervals cover the most commonly used benchmarks used in competition. The running intervals focus on top end repeat speed, 1-mile time, and 5k-10k distance.
The program can be followed as laid out, cherry picked, or in sequential order on whatever days an athlete can fit them into their training.
This program is most commonly used as a 2-a-day supplement.
Team Reach competes regularly in DEKA™, Spartan, Hyrox, Crossfit, and other fitness based events. AMPs serve as a supplemental program to keep athletes at 85% of their competition fitness year-round.
Features5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
AMP "Buzz"
5 Rounds for Time: 10 Box Jump Up and Overs 10 Alt. DB Snatch 20 Calorie Assault Bike *Record time to complete. RX Box: 24" Scaled Box: 20" RX DB: 50/35 Scaled DB: 35/25
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
AMP "Jesse"
5 Rounds for Time: 20cal Row 20 Wall Balls 20 Toes to Bar Wall Ball RX: 20/14 Scaled: as needed T2B scaled to Hanging Knee Raises
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
AMP "Tug of War"
5000m Run For Time: Sled Push x20m Run x 2 Minutes Sled Pull x20m Run x 2 Minutes Start on the sled push. After completing the sled push, run for 2 minutes. Keep the treadmill on. Then sled pull. After completing the sled pull, run for 2 minutes. Repeat this pattern. Track total time it takes to complete 5000m on the treadmill with a continuous timer. PRO Sled: 451/341 OPEN Sled: 341/231 *Use the sled push weight for the sled pull, as well.
Conditioning
C
AMP "Tug of War" - Doubles Edition
5,000m Run For Time: Run Sled Push x20m Run Sled Pull x20m *Perform as an "I Go, You Go". Partner 1 on the runner/treadmill running max distance until Partner 2 completes sled work (push first). Partners switch back in forth every time sled work is complete. Track total time to hit 5,000m. PRO Sled: 451/341 OPEN Sled: 341/231 *Use same weight on sled push and pull.
Recovery
D
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
AMP "Little Green Army Man"
5 Rounds for Time: 5 Pull-Ups 10 Hand Release Push-Ups 10 Dead Ball Over Shoulder 20 Alternating Reverse Lunges 20m Bear Crawl (10m forward/10m backwards) *Record time to complete. You can do assisted pull-ups if necessary. On the bear crawl, go forward 10m, then backwards 10m. Dead Ball RX: 60/40 Dead Ball Scaled: 40/20
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
AMP "Bucket O Soldiers"
B
35 min AMRAP 400m Run 15 Box Hurdles 2 Rope Climbs 50m Sandbag Bearhug Carry Box Hurdles RX: 50" Scale as needed Sandbag Bearhug Carry RX: 150/100 Scaled: 100/70
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
When you join a team you’re getting more than programming, you’re joining an online community.
Reach | AMPs
Reach | AMPs
Reach | AMPs
