Dads & Dudes
Dad Reps Fitness
Functional Fitness, Functional Training, General Fitness, Strength & ConditioningDads & Dudes
The Dad Reps Dads & Dudes Program is built for busy men who want to get stronger, fitter, and healthier without spending hours in the gym.
Whether you’re a dad balancing work and family or simply looking for structure and accountability, this program helps you build consistency that lasts. Every week you’ll receive three professionally programmed workouts combining strength, conditioning, and hybrid training. Sessions range from 20–40 minutes, making it easier to fit fitness into real life.
Every workout is scalable, allowing you to train at your current level while progressing week after week. You’ll also become part of the Dad Reps Community, where like-minded men encourage one another, stay accountable, and lead by example.
What’s Included:
3 new workouts each week 20–40 minute sessions Strength, conditioning, and hybrid programming Progressive training designed for long-term results Coaching notes and exercise guidance Access to the Dad Reps community
At Dad Reps, we believe you don’t need the perfect schedule to become your best. You simply need to prioritize before you optimize.
Lead from the front. Get After It.
Circuit
A
2 Rounds 5 Push-Up to walk hands to feet (hamstring stretch) 10 Banded Good Mornings 10 Band Pull-Aparts 10 Air Squats 10 Step back lunges (5/side) :10-second Side Plank/Each side
Circuit
B
AMRAP 10: 5 Front Squats 8 Bench Press 5 Pull-Ups At end of 10:00, rest 1:00 into Next AMRAP...
Circuit
C
AMRAP 10: 10 Pushups 20 Walking Lunges 30-second Front Plank (1 Rep)
Circuit
D
AMRAP 5: 20 Bulgarian Split Squats (10/leg) @ Bodyweight 20-second Side Forearm Plank/ each side *Each side plank = 1 Rep (2 Reps total) At end of 5:00, rest 1:00 into Next AMRAP...
Circuit
E
AMRAP 5: 10 Push-Ups 10 Hanging Knee Raises
Circuit
A
2 Rounds: 45 seconds easy run, row, bike, or ski 10 Air Squats 8 Alternating Reverse Lunges 10 Glute Bridges 8 Push-Ups 10 Band Pull-Aparts or Ring Rows 20 Mountain Climbers 20-second Front Plank *Finish with 1–2 minutes of movement-specific preparation using lighter loads or reduced reps from the first section of today’s workout if you feel necessary. **The goal is to raise your heart rate, open up the hips and shoulders, and prepare your body to move efficiently for the full 30 minutes.
Circuit
B
AMRAP 30: 400 m Run 12 KB Swings @35lbs/16kgs 10 Burpee Box Step-Overs @ 24" Box 20 Walking Lunges 10 Hanging Knee Raises
Circuit
A
2 Rounds: 45 seconds easy run, row, bike, or ski 10 Air Squats 8 Alternating Reverse Lunges 10 Glute Bridges 8 Push-Ups 10 Band Pull-Aparts or Ring Rows 20 Mountain Climbers 20-second Front Plank *Finish with 1–2 minutes of movement-specific preparation using lighter loads or reduced reps from the first section of today’s workout if you feel necessary. **The goal is to raise your heart rate, open up the hips and shoulders, and prepare your body to move efficiently for the full 30 minutes.
Circuit
B
AMRAP 40: 500 m Row (100m = 1 Rep) 10 Dumbbell Thrusters @35lbs x2 (16kgs) 50 Stepback Lunges (Alternating) 10 Pullups 500m Ski (or Row if no ski)(100m = 1 Rep) 10 Alt. DB Snatch @35lbs 50 Air Squats 10 Burpee Box Jump/Step Overs @24' Box 500m Run (100m = 1 Rep)
Tyler Lee
I’m Tyler Lee, a full-time paramedic, husband, father of two, HYROX World Championship top-10 athlete, and former CrossFit Games competitor. I created Dad Reps to help busy dads build elite hybrid fitness without sacrificing family or career. My coaching is built on one principle: prioritize before you optimize—because consistency beats perfection every time.
Stop waiting for the perfect time. Become the dad or the man your family looks up to. Prioritize before you optiomize. Get After it with the Dad Reps Program & Community Today!
Start My 7-Day Free Trial
Brent Ackland
Competitive SUP Athlete/Fitness Lover
Verified Athlete"Being part of a community is key for keeping me motived, this program is just what I needed stay disciplined, build consistency, and have some fun."
Jason Hoover
Tactical Paramedic/Fitness Enthusiast
Verified Athlete"Being a full time paramedic with 2 kids and a hectic schedule, its nice being a part of a program that can be completed in 40 minutes or less and doesn't take that much thought or setup. Simple but effective. Ability to track and log within a community is a plus."
When you join a team you’re getting more than programming, you’re joining an online community.
Dads & Dudes
Dads & Dudes
Dads & Dudes
