New

Train With Hale

Cover 3 Performance

Functional Fitness
Coaches
Bobby Gierszal and Haley Gierszal

This is the "Train With Hale" program, where you will be able to do the EXACT training that Haley is doing herself! All programmed by Coach Bobby from Cover 3 Performance.

Features
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Programming 6 days per week
6 days of programming per week including warmups, strength, metcons, accessory, active recovery, and more!
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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.
Equipment
Required
Barbell // Pull-up bar // Kettlebells // Dumbbells // Rower // Bike // Bench // Jump Rope // Medball // Box
Recommended
Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
TWH - SS 6.1

Warmup

A

200m run or 1 min row -into- PVC Warmup: 10 Pass Throughs 5/5 Around the Worlds 5 PVC Kang Squats 5 PVC OHS -into- PVC Positional Snatch Warmup: 3 High Hang Snatch Shrugs 3 Hang Snatch Shrugs 3 Snatch Shrugs 2 High Hang Muscle Snatches 2 Hang Muscle Snatches 2 Muscle Snatches 1 High Hang Squat Snatch 1 Hang Squat Snatch 1 Squat Snatch

Snatch Primer

B

2-3 Rounds: 3 snatch grip barbell RDLs 3 snatch pull plyos 3 muscle snatches 3 slow motion squat snatches 3 tall snatches

C

Snatch Deadlift

5 x 3 @ 100 %

D

Snatch

7 x 1

Metcon

E

For Time: 21-18-15-12-9 American Kettlebell Swings (53/35) Toes To Bar *12 minute time cap Target Score: 8-12 Minutes Stimulus: GRIP. Expect to feel a good amount of core fatigue as well, but grip will likely be the limiting factor for those that scale this workout correctly. The goal is to be able to keep moving consistently on the TTB, so choose a scaling option that allows you to hold decently sized sets or small sets with short rest to keep moving. The kettlebell should only need to be broken up for strategic purposes or if your grip explodes, but not limited by the weight. Classic combo of extension (KBS)/flexion (TTB).

F1

Pallof Rotations w/ Press

3 x 8

F2

DB Plank Pull Through

3 x 16

Monday
TWH - SS 6.2

Warmup

A

2 min easy cardio of choice -into- 25ft forward bear crawl 8 babymakers 25ft reverse bear crawl 5/5 cossack squats 25ft spiderman lunge w/rotation both ways 5/5 single leg v-ups 25ft spiderman lunge w/rotation both ways -into- 2 Rounds: Scap Cindy: 5 Scap Pull-ups 5 Scap Pushups 5/5 Reverse Lunges -into- 7/7/7 bench routine *7 bottom half reps, 7 top half reps, 7 full reps

B1

Bench Press

4 x 3 @ 82 %

B2

Kettlebell Gorilla Row

4 x 12

C1

DB Rear Foot Elevated Split Squat

3 x 15 @ 7

C2

Single Leg Barbell RDL

3 x 10

D1

Plate Gun Hold

3 x 0:30

D2

Lunge Iso Hold

3 x 0:25

D3

L-Sit

3 x 0:15

Optional Active Recovery

E

Optional Active Recovery: 30 Sets: :20 @ 7-8/10 :40 @ 4-5/10 10 Sets of Row 10 Sets of Bike (Echo/C2/Assault/Road) 10 Sets of Ski

Tuesday
TWH - SS 6.3

Warmup

A

Primer: 400m run OR 2 min row 2 Rounds: 5/5 Rotations on Worlds Greatest Stretch 10 Rocking Squats 5 90 to 90 Rotations Movement Specific: 2 Rounds: 10/10 Fire Hydrants 6 Kang Squats 4 Thrusters 2 Vertical Jumps (getting powerful)

B

Front Squat

6 x 4

Metcon

C

5 Rounds For Time: 15/12 Calorie Bike 5 Clean/Lunge Complexes (155/105) (135/95) (95/65) *15 minute time cap *Clean Lunge Complex: 1 Power Clean + 2 Front Rack Reverse Lunges (one per leg) Target Score: 10-15 minutes Stimulus: This one is gonna burn the legs and lungs. The clean/lunge complex is there to mix up the way you approach the barbell. Each rep includes a power clean plus a lunge on each leg. Choose a weight that allows you to maybe get some of the reps tng but at the very least, be able to keep moving on fast singles.

D1

Lateral Sled Drag

3 x 100

D2

Sandbag Carry

3 x 150

Wednesday
TWH - SS 6.4

Warmup

A

Primer: 2 minute row, run, bike, ski Movement Specific: 5/5 Lunges 5/5 Plank Toe Taps 5/5 Single Leg V-ups 10 Prone PVC Press 6 Alligator Rolls (R+L = 1) 5 Reverse Burpees

EMOM BURN

B

32 Minute EMOM: Minute 1: 50ft DB Bear Crawl (50s/35s) (Scale: 35s/20s) Minute 2: 12-20 V-Ups (Scale: Single Leg V-Ups) Minute 3: 10/10 Rear Foot Elevated Split Squats (bodyweight) Minute 4: 1 Minute Machine @ 7/10 RPE Minute 5: :30 Plank Hold Minute 6: :30 Arch Hold Minute 7: :20 / :20 Lunge Iso Hold Minute 8: 1 Minute Machine @ 7/10 RPE Target Score: n/a Stimulus: Working our way through some more functional odd object movements along with some holds that will be great for stability and longevity!

PUMP CITY

C

3 Sets: 15 Barbell Bicep Curls (45/35) 15 Barbell Strict Press 15 Barbell Standing Tricep Extensions *cannot put the barbell down once you begin the bicep curl, go right from one movement into the next with minimal rest for MAXIMAL PUMPAGE

Thursday
TWH - SS 6.5

Warmup

A

400m run/2 min bike/row -into- 2 Rounds: :15/:15 calf stretch :15 front leaning rest (forward leaning plank on hands) :15 supinated dead hang -into- 10 pogo hops 5/5 lateral skater jumps 3 kneeling jumps 5 box jumps

Clean Primer

B

2-3 Rounds: 5 barbell RDLs 5 clean pull plyos (same as snatch pull plyo but with a clean grip) 5 muscle cleans 5/5 front rack elbow rotation 5 hang power cleans

C1

Double Under

4 x 20

C2

Kneeling Jump to Broad Jump

4 x 3

C3

3 Position Power Clean

4 x 1

Metcon

D

3 Rounds For Time: 500m/400m Row 5 Rope Climbs *13 minute time cap Target Score: 7-12 minutes Stimulus: A relatively simple workout that will hinge on your ability to perform a high volume of rope climbs under fatigue. Pace the rower to be a speed that allows you to get off the rower relatively fresh and able to jump right into the rope climbs. Scaling options for the rope climbs should include reduced reps or height rope climbs, rope assisted pullups, zombie rope climbs, or a bunch of pullups/ring rows.

E1

Barbell Hip Thrust

3 x 5

E2

Barbell RDL

3 x 5

F1

Copenhagen Plank

3 x 0:20

F2

Glute Bridge Banded Abductions

3 x 8

Friday
TWH - SS 6.6

Warmup

A

2-3 minute easy cardio of choice -then- Primer: 1-2 Rounds: 10 Scap Pull-ups 10 Roll to V-Sit 5/5 Iron Cross 5/5 Scorpions 10 Alligator Rolls 5 Somersaults 3 Cartwheels each direction

Metcon

B

C3 Hyrox Sampler V2: 30 Minute AMRAP: 400m Run 300ft Plate Carry Walking Lunge (45/35) 400m Run 300ft Farmers Carry (70s/53s) 400m Run 40/32 Calorie Row 400m Run 200ft Burpee Broad Jump 400m Run 50 Wallballs (14/10) Target Score: 1-1.5 Rounds Stimulus: Here is version 2 of the hyrox sampler we gave a try a couple of weeks ago! This time it is an individual workout with shorter runs and some new movements. Note: the wallball weight is reduced as it would be in a real hyrox race.

Saturday
Rest Day
Coaches
coach-avatar Bobby Gierszal

The CrossFit Strength & Conditioning Coach

coach-avatar Haley Gierszal

CrossFit Nutrition Coach & Mentor

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Guarantees are dangerous territory in the fitness realm. However, we know this program WORKS for Haley. It will 100% work for you too if you follow the program closely and keep showing up! Jump on the bandwagon and get STRONG AS HALE!

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