Elite Adaptations
Features
6 sessions per week
Must use App app to view and log training
Team Training
Dynamic Warmup
A
10 yd Distance: Down & Back x2 *Mouth taped for duration of warmup to facilitate nasal breathing. A1. Heel Walk/Toe Walk A2. Pogos B1. Lunge w/ Rotation B2. Split Jumps Over Distance C1. Lateral Lunge C2. Repeated Lateral Bounds Over Distance
B1
KB Dead Stop Swing
2 x 1:00
B2
Bent Over MB Chest Slam
2 x 1:00
Strength Endurance Blocks
C
Each block will be 6:00 in duration. You will execute each movement for a single rep, every :30 seconds until time has expired (rest period is time remaining). First rep starts the clock. 3:00 active rest between blocks (stay moving). Block 1: 6:00. Barbell Back Squat - @ 60% of 1RM (Work through full range of motion, depth.) Block 2: 6:00 Weighted Pullup - @ 10-20% of BW (Unweighted strict pullup, if needed to scale)
D1
Dumbbell Lateral Step Up
3 x 15
D2
Half-Kneeling DB Shoulder Press
3 x 15
E
High Plank
4 x 0:45
Prep
A
Pre Run DW
Execute each movement for a :10 duration x 2 1. Pogo Hops :10 2. Accentuated Split Jumps :10 3. Lateral Skaters :10
B
LISS Run
1 x 30:00
C
Parasympathetic Breathing
1 x 5:00
Dynamic Warmup
A
10 yd Distance: Down & Back x2 *Mouth taped for duration of warmup to facilitate nasal breathing. A1. Heel Walk/Toe Walk A2. Pogos B1. Lunge w/ Rotation B2. Split Jumps Over Distance C1. Lateral Lunge C2. Repeated Lateral Bounds Over Distance
B1
Box Jump
2 x 1:00
B2
MB Rotational Slam
2 x 1:00
Strength Endurance Blocks
C
Each block will be 6:00 in duration. You will execute each movement for a single rep, every :20 seconds until time has expired. First rep starts the clock. 3:00 active rest between blocks (stay moving). Block 1: 6:00 Conventional Deadlift - @ 60% of 1RM Block 2: 6:00 Bench Press - @ 60% of 1 RM
D
FFE Split Squat
3 x 15
E
Single Arm Chest Supported Row
3 x 15
F
Bird Dog Iso Hold
4 x 0:30
Prep
A
Pre Run DW
Execute each movement for a :15 duration x 2 1. Pogo Hops :15 2. Split Stance Pogo Hops :15 3. Lateral Skaters :15
B
Assault Runner/Treadmill
1 x 5:00
C
Assault Bike
6 x 1:00
D
Parasympathetic Breathing
1 x 5:00
Prep
A
Dynamic Warmup
10 yd Distance: Down & Back x2 *Mouth taped for duration of warmup to facilitate nasal breathing. A1. Heel Walk/Toe Walk A2. Pogos B1. Lunge w/ Rotation B2. Split Jumps Over Distance C1. Lateral Lunge C2. Repeated Lateral Bounds Over Distance
B1
Arms Extended Sled Drag
2 x 15
B2
Reverse Sled Drag
2 x 15
B3
Lateral Sled Drags
2 x 15
C
Trap Bar Farmers Carry
3 x 20
D
Single Arm Farmer Carry
3 x 20
E1
Hand Release Push-Up
40, 30, 20, 10
E2
Bodyweight Squat
40, 30, 20, 20
E3
Strict Bodyweight Pull-Up
12, 10, 8, 6
Prep
A
Pre Run DW
Execute each movement for a :15 duration x 2 1. Pogo Hops :15 2. Split Stance Pogo Hops :15 3. Lateral Skaters :15
B
LSD Run/Ruck
1 x 60:00
C
Parasympathetic Breathing
1 x 5:00
"The best pace is a suicide pace, and today feels like a good day to die."
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Weaponize Physicality
Weaponize Physicality
Weaponize Physicality
