Reach Functional Fitness

Coach
Taylor Haney

Features
6 sessions per week
Must use App app to view and log training
Team Training

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Race Ready
Build a formidable body ready to tackle any obstacle.
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Elite Endurance
Build an engine ready for any hybrid race.
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Functional Strength
Build a machine ready to lift heavy loads.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Performance Session: Compromised Running Intervals

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

B1

SkiErg

500, 300, 200

B2

Wall Balls

25, 15, 10

B3

Xebex Runner

1000, 800, 500

C

Rest

1 x 5:00

D1

Rowing

500, 300, 200

D2

KB Farmer's Carry

100, 75, 50

D3

Xebex Runner

1000, 800, 500

Recovery

E

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Monday
Strength Session: Full Body Hypertrophy 

Full Body Prep

A

Complete 2 Rounds of the Following: Push-Up x10 Banded Row x10 KB Goblet Squat x10 Single Arm Banded Shoulder Press x10 Plank x30sec

B1

DB Bench Press

4 x 10

B2

Standing DB Chest Fly

4 x 20

C1

Floor Seated Single Arm High Angle Row

4 x 15

C2

Arnold Press

4 x 15

D1

Bat Wings

4 x 0:30

D2

DB Lateral Raise

4 x 20

E1

1-Arm KB Row

3 x 15

E2

Double KB Front Squat

3 x 15

Recovery

F

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Tuesday
Core Session

A1

Anti-Rotation Landmine

3 x 20

A2

Lying Leg Raise On Bench

3 x 20

B1

Plank

3 x 1:30

B2

Ab Mat Crunch

3 x 25

Tuesday
Strength Session: Accessory, Arms, and KB Work

A

Banded TAYs

3 x 15

B

Lying Adduction Banded Clamshell

3 x 20

C

Lying Banded Clamshell

3 x 20

D1

Cable External Rotation

2 x 15

D2

Cable Internal Rotation

2 x 15

E

21s DB Bicep Curl

3 x 21

F

Tricep Rope Pulldowns

3 x 15

G

Russian KB Swing

Recovery

H

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Tuesday
Performance Session: Track Workout

Prep

A

Pre Run Prep

Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg

B

Light Jog

1 x 5:00

C

Run

4 x 800

D

Rest

1 x 2:00

E

Run

8 x 400

Recovery

F

Post Run Stretch

Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch

Wednesday
Strength Session: Full Body Hypertrophy and Bodyweight Strength 

Full Body Prep

A

Complete 2 Rounds: Band Pull Apart x10 Band Pass Through x10 Banded Row x10 Single Arm Banded Chest Fly x10/arm Complete 2 Rounds: Bottoms Up KB Press x10/arm Tempo KB Goblet Squat x5 Double KB Romanian Deadlift x10

B

Barbell Shoulder Press

5, 10

C

Deadlift

3 x 8

D

DB Bulgarian Split Squat

3 x 5

E1

DB Bench Press

5 x 20

E2

Chin-Up

F1

Plyo Push-Up w/Depth

F2

DB Calf Raise

3 x 20

F3

Suitcase Dumbbell Wall Sit

3 x 0:30

Recovery

G

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Wednesday
Performance Session: Hyrox 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

Hyrox "Berry" - Doubles Edition

10 Rounds for Time: 300m SkiErg 20 Wall Balls 20/14 25m Sled Push 451/341 *Perform as "I Go, You Go" with teammate. Each teammate performs 5 rounds. If going as single, do 5 rounds with a 1:1 work to rest ratio. 60 minute time cap.

Conditioning

C

Hyrox "Berry"

5 Rounds for Time: 300m SkiErg 20 Wall Balls 20/14 25m Sled Push 451/341 *Forced rest is 1:1 ratio of how long it takes to complete each round. Record total time, including rest periods. 60 minute time cap.

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

Thursday
Core Session

A1

KB Side Bends

3 x 15

A2

Med Ball Sit-Up

3 x 25

B1

Copenhagen Plank

3 x 0:30

B2

Reverse Hypers

3 x 15

Thursday
Strength Session: Accessory, Arms, and KB Work

A

Banded TAYs

3 x 15

B

Lying Adduction Banded Clamshell

3 x 20

C

Lying Banded Clamshell

3 x 20

D1

Cable External Rotation

2 x 15

D2

Cable Internal Rotation

2 x 15

E

Barbell Bicep Curl

4 x 10

F

Tricep Pushdown

4 x 10

G

Russian KB Swing

Recovery

H

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Thursday
Performance Session: Low Intensity Steady State Run

Prep

A

Pre Run Prep

Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg

B

Run

1 x 8000

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

Friday
Performance Session: Pre-Exhaust Running Intervals

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

B

Xebex Runner

1 x 1000

C

Rest

1 x 2:00

D1

BikeErg

8 x 1000

D2

Xebex Runner

8 x 500

E

Rest

1 x 2:00

F

Xebex Runner

1 x 1000

Recovery

G

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Friday
Strength Session: Full Body and Weighted BW Strength 

Full Body Prep

A

Complete 2 Rounds: Band Pull Apart x10 Band Pass Through x10 Banded Row x10 Single Arm Banded Chest Fly x10/arm Complete 2 Rounds: Bottoms Up KB Press x10/arm Tempo KB Goblet Squat x5 Double KB Romanian Deadlift x10

B

Tempo Incline DB Bench Press

3 x 7

C

Explosive Pendlay Row

5 x 5

D

KB Tempo Goblet Squat

5 x 7

E

Calf Raise

4 x 10

F1

Weighted Strict Pullup

F2

Weighted Push-up

F3

1 1/4 Air Squat

Recovery

G

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Saturday
Performance Session: Sled Work & Bike HIIT

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

B

Sled Push

C

Rest

1 x 5:00

D

Hyrox Sled Pull

E

Rest

1 x 5:00

F

Air Bike

1 x 10:00

Recovery

G

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

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