Fit300 Functional: Training by Sean Cohen in TrainHeroic

Fit300

Coach
Sean Cohen

Functional Based movements.

Core lifts are paramount with accessory work and a bit of conditioning as well

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training
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 6 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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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.
Equipment
Recommended
Barbells and Dumbbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Spartan Squat Testing

Circuit

A

5 min Uphill walk or Cardio Just enough to get the blood flowing then 3 Rounds 5x Wall Squat 10x Goblet Squat (20#) 15x Air Squat

B

Back Squat

10, 5, 5, 3, 3, 1, 1, 1

C

Good Morning

5 x 5

Circuit

D

4 Rounds of: 3x Front Squat AHAP (3010) 50ft Heavy DB Walking Lunge 20 sec, all out Cardio (Row, run, bike, jumping jacks, burpee) (3010) Tempo = 3 second Negative or stretch, 0 second Pause, 1 second contraction, 0 second Pause

Monday
Spartan Bench Test

Circuit

A

5 min Cardio to get the blood pumping then 3 Rounds of 8x Lateral Raise 10x Z Press 15x Rear Delt Fly

B

Bench Press

10, 5, 5, 3, 3, 1, 1, 1

C

Shoulder Press

5 x 10

Circuit

D

12min EMOM 1: 5x Incline Bench (3010) AHAP 2: 5x Weighted Pullup AHAP 3: Weighted Dips AHAP

Circuit

E

EMOM for 12 min 1: 5x Incline Bench (3010) 2: 5x Chinup 3: 5x Dips

Circuit

F

Row for time 3 Rounds of 250 meters Rest as long as it took you to complete each round

Tuesday
2021-10-6
Wednesday
Spartan Deadlift Test

Circuit

A

5 min Cardio to get the blood pumping then 3 Rounds of 8x Hip Bridge 10x RDL 15x Good Morning

B

Deadlift

10, 5, 5, 3, 3, 1, 1, 1

C

Box Squat

5 x 5

Circuit

D

12min EMOM 1: 15x Air Squats 2: 5x Bodyweight Lunge per leg

Thursday
Spartan Shoulder Press Test

Circuit

A

5 min Cardio to get the blood pumping then 3 Rounds of 8x DB Front Raise 10x DB Lateral Raise 15x DB Rear Delt Fly

B

Shoulder Press

10, 5, 5, 3, 3, 1, 1, 1

C

Bench Press

5 x 5

Circuit

D

5 Rounds of 10x Arnold Press 10x DB Bent Over Row 10x 1 Arm DB Row (per arm) 1 min Rest

Friday
Conditioning 

Circuit

A

10 Min Cardio Warm up with Power Clean, Front Squat, BB Row, Over Head Press

Circuit

B

50 Calorie Row 30x Pullups 50x OHP 50x Pushups 400m Run 30x Box Jumps 30x Pushups 20x Pullups 30 Cal Row

Saturday
Glamour Day

Circuit

A

3 Rounds of 10x Russian Situps 10x Hanging Knee Raise 20x Med Ball Twist

B1

Barbell Bicep Curl

5 x 8

B2

Reverse Grip DB Presss

5 x 8

C1

Seated Incline DB Curls

3 x 10

C2

DB Floor Press

3 x 10

Circuit

D

3 Rounds of 12x Hammer Curl 12x DB Skull Crusher 12x Cheat Curl 12x OH Tricep Extension

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The Proof
verified-athlete-avatar Sean C

Full-time dad, and full-time job

Verified Athlete

"No one cares, work harder"

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Fit300 Functional
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Fit300 Functional
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Fit300 Functional
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Fit300 Functional