Worth It Athletics Training Program
Worth It Athletics
The "Worth it Athletics Training Program" and commit to a plan that's as serious about fitness as you are. Train with the regimen I personally use, focusing on key lifts—Squat, Bench, Deadlift, Clean and Jerk, Snatch—integrated with diverse conditioning for superior strength, speed, and physique. Designed for efficiency, this program hones what's essential, delivering results fast and making every session count.
Program Essentials:
Duration: Flexible 3-6 week cycles. Frequency: 6 days a week for peak adaptation. Weekly Focus:
Strength (3x/week): Core lifts plus Pull-ups, Presses, Rows, and core exercises. Engine Building (3x/week): From long runs to varied interval training for endurance. Daily MetCons: Fresh, engaging metabolic conditioning. Expect progressive runs, varied intervals, and high-volume EMOMs to build endurance and work capacity.
Get ready for anything, any season with the "Worth it Athletics Training Program" — where every workout has a purpose.
Conditioning
A
General Warm-up
Start with 2-3 Minutes on any Cardio Machine then Complete 5-10 Reps of the following: Leg swings (forward and side-to-side) Arm circles (forward and backward) Torso twists Hip circles Walking lunges Bodyweight squats Inchworms Shoulder pass-throughs Worlds Greatest Stretch Each Side Then 1-3 Rounds of 5 Air Squats 5 Push-ups 10 Lunges 10 Band Pull-aparts or Ring Rows :20 Side Plank on Each Side
B
Back Squat
5, 5, 3, 5, 5, 5, 5, 5 @ 50, 60, 70, 77, 77, 77, 77, 77 %
C
Bench Press
5, 5, 3, 5, 5, 5, 5, 5 @ 50, 60, 70, 77, 77, 77, 77, 77 %
D
Power Clean
6 x 3 @ 70 %
Circuit
E
6 Minute AMRAP: 7 Double DB Deadlifts 50/35 7 Double DB Hang Cleans 50/35 7 Double DB Shoulder To Overhead
Conditioning
F
General Cool Down
Spend 5-10 Minutes Foam Rolling Then 5 Minutes Lying on your back breathing as slowly as possible.
Cardio - 15/12/9 on the 3min
A
Every 3 Minutes x 10 Rounds 15 Calories Row 12 Calories SKi 9 Calories Bike Erg *Each Round you will rotate the order of the machines and keep the calorie counts the same. On round two you will perform 15 Cal Bike/12 Cal Row/9 Cal Ski. On round three you will perform 15 Cal Ski/12 Cal Bike/9 Cal Row. Then back to the original order and continue rotating each round until you have completed 10 total sets. Proposed Scale reps 12/9/6
B
Turkish Get Up
2 x 10
Conditioning
C
General Cool Down
Spend 5-10 Minutes Foam Rolling Then 5 Minutes Lying on your back breathing as slowly as possible.
Prep
A
General Warm-up
Start with 2-3 Minutes on any Cardio Machine then Complete 5-10 Reps of the following: Leg swings (forward and side-to-side) Arm circles (forward and backward) Torso twists Hip circles Walking lunges Bodyweight squats Inchworms Shoulder pass-throughs Worlds Greatest Stretch Each Side Then 1-3 Rounds of 5 Air Squats 5 Push-ups 10 Lunges 10 Band Pull-aparts or Ring Rows :20 Side Plank on Each Side
B
Back Squat
5, 5, 3, 5, 5 @ 30, 40, 50, 60, 60 %
C
Bench Press
5, 5, 3, 5, 5 @ 30, 40, 50, 60, 60 %
Conditioning
D
Gymnastics Volume - Week 1
EMOM x 20 minutes: 1st min - 5-7 Bar Muscle Ups 2nd min- 4 Strict HSPU + 4 Kipping HSPU 3rd min -10-12 T2B 4th min- 10-15 Hand Release Push Ups 5th min- 10-12 C2B Record the total reps completed.
Recovery
E
General Cool Down
Spend 5-10 Minutes Foam Rolling Then 5 Minutes Lying on your back breathing as slowly as possible.
A
Ruck
1 x 30:00
Prep
A
Warm-up: Pre-Lift Flow
Standing Roll Down with Lateral Bend - 5x Squat to Lunge - 5x Single Leg RDL - 5x/side Arm Swing/Single Arm Circles/Small Arm Circles - 10x/direction Neck Circles - 5x/side Hip Bridge Marches - 10x/side Roll Backs - 5x feet wide, 5x feet together Seated Straight Leg Lift - 10x/side Quadruped Hip Circles - 5x/direction/side Bird Dog 10x/side Seated Ankle Plantarflexion - 20 seconds High Lunge Position Twist - 10x/side Hip Internal Rotation - 5x/side Hands on Ground, 5x/side Hands Free
B
Back Squat
5, 5, 3, 2, 1, 1, 5 @ 50, 60, 70, 75, 85, 90, MAX %
C
Bench Press
5, 5, 3, 2, 1, 1, 5 @ 50, 60, 70, 75, 85, 90, MAX %
D
Squat Snatch
6 x 3 @ 70 %
Upper Accessory Finisher
E
30-20-10 Of Each For Quality Banded Pull-A-Parts Banded Face Pulls Banded Tricep Extensions. No rest between movements or sets.
Conditioning
A
General Warm-up
Start with 2-3 Minutes on any Cardio Machine then Complete 5-10 Reps of the following: Leg swings (forward and side-to-side) Arm circles (forward and backward) Torso twists Hip circles Walking lunges Bodyweight squats Inchworms Shoulder pass-throughs Worlds Greatest Stretch Each Side Then 1-3 Rounds of 5 Air Squats 5 Push-ups to Toe Taps 10 Lunges With Rotation 10 Band Pull-a parts or Ring Rows :20 Side Plank on Each Side
Part 1
B
12 Minute AMRAP: 6 Strict Pull-ups 12 Wall Balls 20/14 24/20 Cal Bike
Part 2
C
AMRAP 12: 6 Burpee Box Jumps 24/20 12 Wall Balls 20/14 24/20 Cal Row
Part 3
D
AMRAP 12: 6 Chest to Bar Pull-ups 12 Alt. DB Snatch 50/35 24/20 Cal Ski Erg
Jeremy Whiteford
With 10 years in CrossFit and strength conditioning, I've amassed 10,000+ coaching hours across varied CrossFit styles and personalized programs. My philosophy? Achieve 80% of results in 20% of the time. I'm dedicated to optimizing your performance, ensuring every moment counts. Let's unlock your potential efficiently.
Worth It Athletics redefines fitness efficiency. Prioritizing only what truly delivers, we blend strength and speed to optimize your results. Dive into a regimen where every move matters and every workout earns its keep. Join us, and invest only in what's
Start My 7-Day Free Trial
Kevin Jarvis
Christian. Husband. Father. Competitor
Verified Athlete"This program has transformed my training and I love tracking my progress in the app!"
When you join a team you’re getting more than programming, you’re joining an online community.
Worth It Athletics Training Program
Worth It Athletics Training Program
Worth It Athletics Training Program
