Rise Athletics USA

Strength & Conditioning, General Fitness, Functional Training, Power Sports , Multi-sport, First Responders, Functional Fitness
Coach
Rise Athletics

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

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Consistent Improvement
Using the principles of strength and conditioning you will continue to increase your level of fitness over the long term.
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Community Of Competitors
We all know your friend group is only as strong as your weakest friend. If you sign up to train with us you'll have an entire community of strong friends to keep you accountable.
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Quality Coaching
You will have access to an experienced and knowledgeable coach that can help you get from where you are to where you want to be.
Features
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Programming 5 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer. Train with us!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2022-6-20

Prep

A

Functional Fitness Prep 1

Foam Roll Quads 1:00/side Foam Roll Lats 1:00/side Foam Roll Calves 1:00/side 3 Rounds: 250m Row 20 Banded Glute Bridges 20 Banded Hip Flexor Kicks 20 Banded Face Pulls Barbell Warm Up: 10 Romanian Deadlifts 10 Bent Over Rows 10 Strict Press 10 Back Squats 10 Good Mornings 10 Front Squats

B

Halting Snatch Deadlift + Hang Snatch

5 x 3

C

Banded Box Squat

5 x 5

"Level Up"

D

For Time: 5 Strict Pull Ups 10 Double Kettlebell Overhead Walking Lunges 10 Chest to Bar Pull Ups (any style) 20 Double Kettlebell Front Rack Walking Lunges 15 Pull Ups (any style) 30 Double Kettlebell Walking Lunges

Aerobic Capacity

E

15min AMRAP: Calories on the Assault Bike -Watts should be no lower than 275 for men and 200 for women

Recovery

F

Cool Down

Complete as many times as you need to feel recovered: 1:00 Child’s Pose Thread The Needle Stretch/side 1:00 Puppy Pose 1:00 Scorpion Tail Stretch/side 1:00 Seal Stretch 1:00 Cat/Cow 1:00 Half Kneeling Hip Flexor Stretch/side 1:00 Runners Lunge/side 1:00 Couch Stretch Without Wall 1:00/side 1:00 Half Kneeling Calf Stretch/side

Tuesday
2022-6-21

Conditioning

A

Functional Fitness Prep 2

Foam Roll Glutes 1:00/side Foam Roll Hamstrings 1:00/side Foam Roll Upper Back 1:00 3 Rounds: 200m Run 20 Cossack Squats 20 Passthroughs 10 Push Ups to Down Dog Barbell Warm Up: 10 Romanian Deadlifts 10 Bent Over Rows 10 Upright Rows 10 Strict Press 10 Back Squats 10 Good Mornings 10 Front Squats

B

Behind The Neck Concentric Split Jerk

6 x 5

C

Snatch Grip Push Press

4 x 10

"Phantom Traveler"

D

20min AMRAP: 2 Pistols 2 Dumbbell Bench Press 50lbs/35lbs 200m Run -Add 2 reps to the Pistols and Dumbbell Bench Press every round. -The run counts as 2 reps for your score.

Gymnastics

E

3 Sets: 10 Hanging Leg Lifts :20 L Hang Hold -Try to go right into the hold after you finish the leg lifts.

Recovery

F

Cool Down

Complete as many times as you need to feel recovered: 1:00 Child’s Pose Thread The Needle Stretch/side 1:00 Puppy Pose 1:00 Scorpion Tail Stretch/side 1:00 Seal Stretch 1:00 Cat/Cow 1:00 Half Kneeling Hip Flexor Stretch/side 1:00 Runners Lunge/side 1:00 Couch Stretch Without Wall 1:00/side 1:00 Half Kneeling Calf Stretch/side

Wednesday
2022-6-22

Prep

A

Functional Fitness Prep 3

Foam Roll Triceps 1:00/side Lacrosse Ball Smash Pecs 1:00/side Lacrosse Ball Smash Hip Flexor 1:00/side 3 Rounds: 10 Cal Assault Bike 10 World's Greatest Stretch/side 10 Kang Squats :20 Side Plank/side Barbell Warm Up: 10 Romanian Deadlifts 10 Bent Over Rows 10 Strict Press 10 Back Squats 10 Good Mornings 10 Front Squats

B

Block Split Clean

5 x 5

C

Banded Deadlift

3 x 6

"Bloody Mary"

D

For Time: 15 Devil's Presses 50lbs/35lbs 30 GHD Sit Ups 45 Dumbbell Hang Cleans 50lbs/35lbs 100 Double Unders 45 Dumbbell Hang Cleans 50lbs/35lbs 30 GHD Sit Ups 15 Devil's Presses 50lbs/35lbs -Dumbbell Hang Cleans are with a full squat.

Aerobic Capacity

E

3 sets: 250m Row Sprint 750m Row Resting Pace -Sprint pace is under 1:50/500m for men and under 2:05/500m for women. -Rest pace is above 2:20/500m for men and above 2:35/500m for women. -There is no rest. Complete the entire 3k without stopping.

Recovery

F

Cool Down

Complete as many times as you need to feel recovered: 1:00 Child’s Pose Thread The Needle Stretch/side 1:00 Puppy Pose 1:00 Scorpion Tail Stretch/side 1:00 Seal Stretch 1:00 Cat/Cow 1:00 Half Kneeling Hip Flexor Stretch/side 1:00 Runners Lunge/side 1:00 Couch Stretch Without Wall 1:00/side 1:00 Half Kneeling Calf Stretch/side

Thursday
2022-06-23

A

3 Position Muscle Snatch

5 x 2

B

Tall Clean

5 x 6.6138

Active Recovery

C

Active Recovery: 30min Run, Row, Bike or Swim -OR 5 Rounds: 10 Air Squats 10 Ring Rows 10 Plank to Down Dog 10 Good Mornings

Recovery Protocol

D

Foam Roll: Calves 1min/side Hamstrings 1min/side Quads 1min/side Glutes 1min/side Lats 1min/side Back 1min Lacrosse Ball: Feet 1min/side Front Delts 1min/side Chest 1min/side Triceps/Biceps 1min/side Stretch: 2 Rounds: Calves 2min/side Banded Hamstring Stretch 2min/side Straddle Stretch 2min Pigeon Pose 2min/side Couch Stretch 2min/side Seal Stretch 1min Childs Pose w/ Lat Stretch 2min/side Childs Pose w/ Rear Delt Stretch 2min/side Spinal Twist w/ Chest Stretch 2min/side

Friday
2022-6-24

Prep

A

Functional Fitness Prep 1

Foam Roll Quads 1:00/side Foam Roll Lats 1:00/side Foam Roll Calves 1:00/side 3 Rounds: 250m Row 20 Banded Glute Bridges 20 Banded Hip Flexor Kicks 20 Banded Face Pulls Barbell Warm Up: 10 Romanian Deadlifts 10 Bent Over Rows 10 Strict Press 10 Back Squats 10 Good Mornings 10 Front Squats

B

Power Clean + Power Jerk + Clean + Split Jerk

3 x 4

C

Pause Front Squat

3 x 3

"Hook Man"

D

For Time: 20-15-10-5 Unbroken Toes To Bar Box Jump Overs 24/20 -Every time you break a set of Toes To Bar complete 10 Russian Kettlebell Swings 70lbs/50lbs

Gymnastics

E

Accumulate a 4 minutes handstand hold. -Record your longest unbroken hold.

Recovery

F

Cool Down

Complete as many times as you need to feel recovered: 1:00 Child’s Pose Thread The Needle Stretch/side 1:00 Puppy Pose 1:00 Scorpion Tail Stretch/side 1:00 Seal Stretch 1:00 Cat/Cow 1:00 Half Kneeling Hip Flexor Stretch/side 1:00 Runners Lunge/side 1:00 Couch Stretch Without Wall 1:00/side 1:00 Half Kneeling Calf Stretch/side

Saturday
2022-6-25

Prep

A

Functional Fitness Prep 2

Foam Roll Glutes 1:00/side Foam Roll Hamstrings 1:00/side Foam Roll Upper Back 1:00 3 Rounds: 200m Run 20 Cossack Squats 20 Passthroughs 10 Push Ups to Down Dog Barbell Warm Up: 10 Romanian Deadlifts 10 Bent Over Rows 10 Upright Rows 10 Strict Press 10 Back Squats 10 Good Mornings 10 Front Squats

B

Pause Snatch Balance

6 x 4

Conditioning

C

Body Building Upper 2

5 Sets: 10 Dumbbell Pec Dec 10 Dumbbell Pullovers 10 Seated Incline Dumbbell Curls 10 Dumbbell Kick Backs

Conditioning

D

Body Building Lower 2

5 Sets: 10 Split Squats/Leg 10 Nordic Hamstring Curls 10 Dumbbell Banded Kneeling Squat 10 Single Leg Plate Calf Raise

"Asylum"

E

3 minute AMRAP: 15 Wall Ball Shots 15 Handstand Push Ups -3min Rest 3 minute AMRAP: 10 Wall Ball Shots 10 Handstand Push Ups -3 minute AMRAP: 3 minute AMRAP: 5 Wall Ball Shots 5 Handstand Push Ups

Aerobic Capacity

F

For Time: 400m Run 800m Row 1600m Bike 800m Row 400m Run

Recovery

G

Cool Down

Complete as many times as you need to feel recovered: 1:00 Child’s Pose Thread The Needle Stretch/side 1:00 Puppy Pose 1:00 Scorpion Tail Stretch/side 1:00 Seal Stretch 1:00 Cat/Cow 1:00 Half Kneeling Hip Flexor Stretch/side 1:00 Runners Lunge/side 1:00 Couch Stretch Without Wall 1:00/side 1:00 Half Kneeling Calf Stretch/side

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FAQs
Who is this team for?
This team is for the general population who want to compete in the Sport Of Fitness. If you're an elite athlete you probably will need more volume to be competitive at that level. But if you want to throw down at your local competition and podium this is the program for you.
How much will I get coached?
There will be 3 check ins a week with Keith. He will review the workouts and give any coaching points. You can always reach out through the message boards and he will get back to you as soon as he can.
Will the program be customized for me?
No, this program is for the everyone and can help anyone get fitter, but if you feel like you need something specifically tailored to you, this isn't going to get the job done.
Can I combine this with another program?
That depends. If you are a higher level athlete and can handle more volume then go for it. If being an athlete isn't your full time job then maybe choose one program or the other to get the most out of either program.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Rise Competitive Functional Fitness
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Rise Competitive Functional Fitness
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Rise Competitive Functional Fitness
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Rise Competitive Functional Fitness