Zeus Everything
Nick Urankar - Zeus Method
Functional FitnessZEUS Everything gives you the tools to Customize your training with Access to 5 Programs in One Membership! You can move things around and plan ahead for when you need to modify training based on what life throws at you. Includes:
✔️Olympic Lifting & PowerLifting Program This gets you crazy strong and super comfortable with a barbell. These are fun workouts that have you pumped to train heavy. and the ability to cycle in your lifts 40-60 Minutes).
✔️ CrossFit Metcons & Gymnastic Programs Metcons and functional workouts 20-40 Minutes. Focuses on leaning out and getting more overall fitness. There are also gymnastic workouts to help develop those skills.
✔️ Aerobic Endurance Program Usually 40 Minutes and designed to increase your aerobic capacity in a fun way while increasing your overall fitness.
✔️ Bodyweight Program No equipment required to complete unless you considering being out side for a short jog equipment, includes a core workout every other day 15-30 Minutes.
✔️ High Intensity Bodybuilding & Core Program Fun fast paced bodybuilding style work with a twist. All work can be done with DB’s, Barbells, pull ups bar, and resistance bands 20-40 minutes.
Prep
A
Zeus Squat Warmup
2-3 Rounds: 5 Burpees 5 Supermans (Hold 3 Secons) 5 Spidermans (Each Leg) :20 Hollow Hold :20 Ankle Stretch 5 Air Squats
B
Back Squat
7, 7, 5, 4, 2, 2, 2
C
Snatch
5 x 2
D
Snatch
10 x 2
Circuit
A
4 Rounds 30 lateral jumps (over an object or a line) 15 Jumps Squats
B
Rest
1 x 3:00
Circuit
C
4 Rounds 10 Raise and Lower Plank 10 V-ups 10 Sit Ups
Circuit
D
6 Minutes As Many Reps As Possible: :30 Wall Sit :30 Plank hold (on elbows) * Score :5 secs = 1 rep
Circuit
A
Every 3 Minute x 8 Rounds 15/12 Cal Row 12 Burpees 30 Double Unders (60 singles) *go as hard as you can on this! *put the each rounds time in your notes!
Circuit
A
2 Rounds: 400 m Run 12 Bag over shoulder (150/100) 100 Foot Bag Carry in front of you 5 Ring Muscle Ups (scale: 10 Chest to bar, pull ups, or banded strict pull ups) 200 m Run 12 Bag over Shoulder (150/100) 100 Foot Bag Carry in front 5 Ring Muscle Ups *scale ring muscle ups to a set you could do unbroken fresh. Goal is no more then 2 sets on the rings when tired
Circuit
B
7 Minute As Many reps as possible: 6 Handstand Push Ups (10 ring or regular push ups) 8 Deadlifts 185/125# 12 Box Jumps (24/20)
C
Rest
1 x 3:00
Circuit
D
7 Minute As Many Reps As Possible: 30 Foot handstand walk 5 Front Squats (185/125) *Scale handstand walk to 3 good attempts then move on.
A
Active Recovery
1 x 20:00
Prep
A
ZeusMethod Warm Up
2-3x Through: (Band / PVC) 10 Pass Throughs 10 Trunk Twists 10 Strict Press 10 Overhead Squats 5 Good Mornings
B
Push Press
7, 7, 5, 4, 2, 2, 2
C
1 Clean DL + 1 Hang Clean
10 x 2
D
Hang Clean
1 x 1
E
Hang Clean
10 x 2
Circuit
A
5 Rounds: 400 m Run 15 Burpees 30 Alternating Lunges
Circuit
B
6 minute 10 second As Many Reps As Possible: 12 Crunches 10 Sit Ups 8 V-Up :20 second Plank (elbows or hands) *Score :5 seconds = 1 rep
Circuit
A
For Time: 2 x 800 M Run -2 min rest- (after each 800 m run) 4 x 400 M Run -1 min rest - (after each 400 m run) 6 x 200 M Run -:30 second rest- (after each 200 m run) 8 x 100 M Run -:30 second rest- (after each 100 m run) *Score is total time it takes to complete with rest included
Circuit
A
5 Sets: 3 Minute As Many Rep As Possible (per set) 3 Devil Press (45/30) 6 DB Deadlifts (45/30) 9 Air Squats -1 Minute rest- (between sets) *Start where you left off, score is total Rounds and reps
Circuit
B
5 Sets: 10 Toes to bar Max Bar Muscle Ups (without coming off the bar) -90 second rest- (between sets) *you have to go unbroken from toes to bar right into Bar muscle ups, no coming off the bar. If the reps are to high for toes to bar drop them down so you can get some bar muscle ups or just do BMU. *If you cant do BMU complete a max set of toes to bar without coming off the bar and practice muscle up work! *Score your total reps of BMU or you max set of T2B
Prep
A
ZeusMethod Warm Up
2-3x Through: (Band / PVC) 10 Pass Throughs 10 Trunk Twists 10 Strict Press 10 Overhead Squats 5 Good Mornings
B
Strict Press
5 x 2
C
Push Jerk
10 x 2
Circuit
A
10 Rounds: 6 Pull Ups (6 ring rows or 12 bent rows) 8 Push Ups 12 Sit Ups
Circuit
B
6 Minutes As Many Reps As Possible: 6 Box Jumps 6 Alternating Step Ups holding DB (can hold anywhere above your hips) 12 Russian Twists holding DB *Pick a DB weight that moderate
Circuit
A
300 Cal Bike (retest)
Circuit
A
7 Min As Many Reps As Possible: 12 Alternating Dumbbell Snatch (50/35) 15 Push Ups 15 Power Snatch (75/55)
B
Rest
1 x 3:00
Circuit
C
7 Min As Many Reps As Possible: 15 Box Jumps (24/20) 15 Hang Clean & Jerks (75/55)
Circuit
D
9 Minute Every Minute On the Minute: 3 Toes to bar 3 Chest to Bar 3 Bar Muscle ups *Goal is to hold on the bar for all 3 movements. Can scale down the reps as well! *Scale: 3 Toes to bar 3 Pull ups 3 Chest to Bar
Conditioning
A
Deadlift Warm Up Zeus
5 Minute Bike/Jog/ Row -then- 5 Minute Easy Pace with an empty bar 10 Deadlifts 10 RDL's 5 Push Ups 5 Sit Ups 5 Burpees
B
Barbell Deadlift
7, 7, 5, 4, 2, 2, 2
C
Snatch
1 x 1
D
Snatch
Circuit
A
8 minute As Many Reps As Possible: 10 Plank Raise & Lower 10 Push Ups 10 Burpees
B
Rest
1 x 2:00
Circuit
C
8 minute As Many Reps As Possible: 10 Jump Squats 10 Alternating Jumping Lunges 2 Wall Climbs *scale wall climbs by just moving your hands 1-2 steps then going back down -or- :20 second wall handstand hold (10 seconds = 1 wall climb)
Circuit
D
6 minute As Many Reps As Possible: 15 DB Bench Press 15 Push Press 15 Hang Cleans (Hammer Curls with a swing) *use light dumbbells to keep moving
Circuit
A
For Time: 5 x 200 m run -:30 second rest- (after each run) 3 x 400 m run -:30 second rest- (after each run) 1 x 800 m run -:30 second rest- (after each run) 3 x 400 m run -:30 second rest- (after each run) 5 x 200 m run -:30 second rest- (after each run) *Score is total time all the runs take to complete with the rest included
Circuit
A
15 minute As Many Reps As Possible: 200 m run 8 Shoulder to Overhead (115/75) -2 Rds of “Cindy”- 5 Pull ups 10 Push Ups 15 Squats *Score the run as (1 m = 1 rep)
Circuit
B
For Time: 30 Toes to Bar 400 meter Run 30 Alternating Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 400 meter Run 30 Dumbbell Box Step ups (50/30) *DB must be on shoulder 30 Toes to bar 400 meter Run
Prep
A
ZeusMethod Warm Up
2-3x Through: (Band / PVC) 10 Pass Throughs 10 Trunk Twists 10 Strict Press 10 Overhead Squats 5 Good Mornings
B1
Barbell Bench Press
8 x 10
B2
Bent Over Row
8 x 10
C
1 Clean + 2 Front Squats + 1 Jerk
5 x 4
D
1 Clean + 2 Front Squats + 1 Jerk
8 x 4
Circuit
A
16 minute Every Minute On the Minute: Min 1) :30 Handstand Hold Min 2) :30 Plank (on elbows) Min 3) :30 Wall Sit Min 4) :30 Max Sit ups *Rest in the remaining :30 seconds each minute *Score reps of max sit ups!
Circuit
B
6 minute 10 second As Many Reps As Possible: 10 Sit Ups 10 Crunches 10 Bicycles 10 Flutter Kicks
Circuit
A
Every 6 minutes x 6 sets 40 Cal Bike 40 Double Unders (80 singles) 30 Air Squats *Score total reps / put times of each round completed in your notes!
Conditioning
A
Manion
7 rounds: 400m Run 29 Back Squats 135/95# First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Circuit
B
6 Rounds: 15 Calorie Row 50 Foot Handstand Walk (25 down/ 25 back) *Scale to 20 shoulder taps of 3 good attempts each way and track total distance traveled then move back to row
Nick Urankar
5x CrossFit Games Athlete and coach for 1,000's of athletes in over 30 countries!
We know your plans and goals are big. We help you design your training to fit your day! No matter the Curveballs you have Everything you need!
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Danielle
Everyday Athlete
Verified Athlete"Zeus is awesome! I love it - the variety and ability to hone in on a specific area. I find I train far less than ever - yet am far fitter and better than ever! "
Jake
Everyday Athlete
Verified Athlete"Everything you have makes fitting in fitness possible, easy, and conducive to life! Whether I am at home or going to the gym - I’m able to get it done!"
Sarah
Everyday Athlete
Verified Athlete"Zeus Method is the real deal! So many options to choose from to get stronger, improve gymnastics and build your engine There is so much variety! I’ve increased my cardio capacity while increasing my strength in lifting, and actually become stronger. 10/10 highly recommend!"
Scott
Games Athlete
Verified Athlete"Nick helped me fix my lifting form by breaking down the olympic lifts. The coaching cues he gave resulted in allowing me to feel more comfortable and confident under heavier loads. All my lifts have increased!"
When you join a team you’re getting more than programming, you’re joining an online community.
Zeus Everything
Zeus Everything
Zeus Everything
