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Supersets, Intervals, Circuits

Hybrid Training Systems

Coach
Connor O'Neill

Training doesn't need to be complicated or take forever. By prioritizing supersets, intervals, and circuits, these workouts can help just about everyone no matter your goals. Our programming will keep you moving and engaged.

  • Strength training workouts are updated and progressed on a 4 week cycle.

  • Interval Conditioning is placed an the end of strength workouts and/or circuits.

  • Circuit workouts are rotated around on a weekly to bi-weekly basis.

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Proven Training Methods
Supersets, Intervals, and Circuits are proven to increase muscular strength, improve cardiovascular endurance, build muscle, and burn fat. Not only are they effective, but they are efficient, eliminating time spent sitting with excessive rests. We help you get more done, in less time.
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No more guess work
Unsure about exercises, sets, and reps? Leave it to the pros. We'll plan everything out and all you have to do is show up and put the work in!
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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells, Kettlebells, Bench
Recommended
Full Gym Access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day C

A

Cardio

1 x 5:00

B1

Side-Side Medball Slams

3 x 4

B2

Banded Deadbug

3 x 4

B3

Worlds Greatest Stretch

3 x 5

C1

Pull Up

3 x 6

C2

DB Goblet Squat

3 x 12

D1

Hex Bar Deadlifts

4 x 6

D2

Push Up

4 x 6

E1

Facepulls

3 x 12

E2

DB Reverse Lunges

3 x 12

Conditioning

F

40/20 Intervals

Your pick between a rower, air bike, or ski erg. 3-6 rounds: - 40 seconds at an easy, consistent pace - 20 seconds all out

Monday
Circuit Day A

A1

Cardio

1 x 5:00

A2

Foam Roll

1 x 5:00

A3

90/90 Hip Turns

3 x 5

Conditioning

B

KB Full Body

Complete 5 rounds for time. - 12 KB Swings - 12 Goblet Squats - 8 Single Arm Push Press - 8 Single Arm Bent Over Row

Conditioning

C

50/10 Intervals

Your pick of either rower, air bike, or ski erg. 3-8 rounds: - 50 seconds easy, consistent pace - 10 seconds all out

D1

Foam Roll

1 x 8:00

D2

Worlds Greatest Stretch

3 x 6

Tuesday
Day B

A

Cardio

1 x 5:00

B1

KB Swing

3 x 5

B2

Half Kneel Anti Rotation Hold

3 x 30

B3

Shoulder CARs

3 x 5

C1

Alternating DB Bench Press

3 x 8

C2

Kickstand RDL

3 x 8

D1

Single Arm DB Row

3 x 12

D2

Rear Foot Elevated Split Squats

3 x 12

E1

Half Kneeling Single Arm KB Press

3 x 12

E2

Half Plank Abductor Raise

3 x 12

F

Single Arm Farmer Carry

4 x 30

Thursday
Day A

A

Cardio

1 x 5:00

B1

Medball Slams

3 x 5

B2

Plank Shoulder Taps

3 x 4

B3

Hip CARs

3 x 3

C1

BB Front Squat

3 x 8

C2

Chest Supported DB Row

3 x 8

D1

Incline Dumbbell Bench Press

12, 10, 8

D2

DB RDL

12, 10, 8

E1

Half Kneeling Single Arm Pulldown

3 x 12

E2

Box Steps

3 x 12

Power/Core Isometric

F

3-6 Rounds: - 30 seconds on battle ropes, air bike, or rower - 20 seconds plank - 10 seconds rest/reset

Coach
coach-avatar Connor O'Neill

Former College Athlete/Certified Functional Strength Coach/Pre Script Nutrition. Connor has knowledge and experience with strength training, endurance training, and sport-specific training.

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Let's get to work.

You can keep waiting for the perfect time or program to get started, but neither of those exist. You're on this page right for a reason. Whatever that reason may be, we want to help you work on it.

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Supersets, Intervals, Circuits
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Supersets, Intervals, Circuits
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Supersets, Intervals, Circuits
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Supersets, Intervals, Circuits