New

Workout Of The Day

Training HAUS

Coach

Mitch Kirchoff

Sick of going to the gym and running out of ideas on what to do? Then this is the program for you. Each Sunday, 5 days worth of workouts will be published for the week. Enjoy the freedom to pick and choose what day you want to complete as well as the variety between workouts; upper body, lower body, total body, endurance, etc.

$30 / mo

Get Workout Of The Day

You always know what to do!

No wandering, no guesswork. You walk in, follow the plan, and train with purpose every session

Features

Access to your coaches

Coaches will be available to answer questions and provide feedback.

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

All equipment is recommended but can be substitued on request i

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Upper Body 1

T-Spine Reach

2 x 8

Supine Shoulder W's

2 x 8

Supermans

2 x 8

TRX Push-Up

2 x 8

DB Bench Press

3 x 7

Med Ball Chest Pass

3 x 12

Bent Over Row

3 x 5

DB Plank Pull Through

3 x 6

DB Bench Pull-over

3 x 8

DB Bicep Curls

3 x 12

Lunge Position SA Cable Press

3 x 8

Monday

Lower Body Day 1

Mini-Band Lateral Pulses

1 x 10

Standing MiniBand Clamshell

1 x 12

Hamstring Sweeps

1 x 10

Walk Quad Stretch

1 x 5

Walking Lateral Lunge

1 x 5

KB Assisted Ankle Dorsiflexion Stretch

1 x 30

Alternating Leg Swing

1 x 8

Bulgarian Split Squat

3 x 5

Wall Balls

3 x 8

Side Plank

3 x 0:15

Slider Hamstring Curl

3 x 5

Copenhagen Plank

3 x 0:15

Double Leg Leg Press

3 x 8

Landmine Lateral Lunge

3 x 7

Sled Push

3 x 20

Tuesday

Endurance Day

Barbell Warm-up

DB Push Press

3 x 8

Split Squat Jump

3 x 5

Tall MB Slam

3 x 8

DB Goblet Squat

3 x 12

Squat Jump

3 x 8

Slider Mountain Climber

3 x 20

Stationary Bike

6 x 0:15 @ 45

Stationary Bike

6 x 0:15 @ 45

Wednesday

Upper Body 2

Shoulder T

2 x 8

Push-Up

2 x 8

Plank to Down Dog

2 x 8

Scapuler Pull Up

2 x 8

Incline DB Bench Press

3 x 7

TRX Row

3 x 12

1-Arm DB Row

3 x 5

Hollow Rock

3 x 8

Pull-Up

3 x 8

Tricep Pushdown

3 x 12

Rear Delt Flyes

3 x 12

Thursday

Lower Body Day 2

Knee Banded Duck Walk Lateral

1 x 10

Forward Walking Lunges

1 x 10

Knee to Chest + Hamstring Sweep

1 x 10

Walking Lateral Lunge

1 x 10

Walking Butt Kick to Quad Stretch

1 x 10

Hip Cradle Lift

1 x 10

Bear Crawl Forward/Backward

1 x 10

Knee Banded Duck Walk Forward

1 x 10

Knee Banded Duck Walk Backward

1 x 10

Landmine Squat

3 x 8

Step-Ups

3 x 5

Deadlift

4 x 5

Hanging Knee Raise

3 x 10

Leg Extension

3 x 12

3 Way Calf Raises

3 x 7

Coach

More from Training HAUS

Mitch Kirchoff

Mitch is a strength and conditioning coach committed to long-term athletic development. He's worked with athletes from youth to professional levels, including time with MLS, MLB, and NHL teams. He's has also spent time working with a variety of different private sector performance gyms, helping young athletes build strong foundations.

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FAQs

Do I have the ability to message my coach with questions or concerns?

Yes - You can message us directly within the app in the chat screen, or by commenting on your workouts.

Can I move my workouts to other days according to my schedule?

Yes - you can move workouts around as needed. by selecting it in your app and clicking the options button on the top of your screen.

The Proof

Ryan P

Triathlete

Verified Athlete

"I love going to the gym already, I just didn't know what I should be doing. Mitch has done a great job guiding me through what I need and keeping my body feeling great!"

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Workout Of The Day