Have you checked out the sample PDFs for all 7 TrainRx Performance Programs - Our next training cycle starts on May 30th, and with that, there are going to be some changes to the current programs. Don't worry, you're still going to be getting the same awesome programs that you know and love on the platform, these changes are being implemented to make each program even better, I promise.
If you haven't taken the opportunity to download any of the 3 Workout Sample PDFs, no worries! In today's Program Highlights post I'll be sharing one of the sample workouts from each program that you can find in the PDF Downloads.
Sample Workouts - New Training Cycle Starting May 30th
HybridRx: Strength & Conditioning for Functional Fitness
OPTIONAL WARM UP:
3 SETS; FOR QUALITY; AT AN INCREASING EFFORT; REST AS NEEDED BETWEEN SETS - INCREASE AS NEEDED EACH SET
3 POWER CLEAN
3 FRONT SQUAT
3 PUSH PRESS
1:00 MINUTE: AIRBIKE
METABOLIC CONDITIONING:
9:00 MINUTES; AMRAP; AT SUSTAINED EFFORT
3 POWER CLEAN; AT 55% OF 1RM CLEAN
7/5 CALORIES AIRBIKE
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REST 3:00 MINUTES
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9:00 MINUTES; AMRAP; AT SUSTAINED EFFORT
7/5 CALORIES AIRBIKE
15M DUAL DB FRONT RACK WALKING LUNGE; 50/30 LB PER HAND
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REST 3:00 MINUTES
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9:00 MINUTES; AMRAP; AT SUSTAINED EFFORT
250/200M ROW
MAX UNBROKEN REPETITIONS; SHOULDER TO OVERHEAD; 75% OF 1RM JERK
STRENGTH TRAINING:
STRICT CHIN UP; MAX UNBROKEN REPETITIONS X 5 SETS; REST 1:30 MINUTES BETWEEN SETS
STRENGTH TRAINING:
RUSSIAN KB SWING; MAX UNBROKEN REPETITIONS X 3 SETS; REST 1:00 MINUTE BETWEEN SETS - AT RPE 6-7 OUT OF 10
MetConRx: Mixed Modal Conditioning & Aerobic Capacity
OPTIONAL WARM UP:
3 SETS; FOR QUALITY; REST AS NEEDED BETWEEN SETS
15M DUAL KB HAMSTRING MARCH; LIGHT LOADS
15M DUAL KB FRONT RACK CARRY; LIGHT LOADS
7 HAND RELEASE PUSH UP
35 DOUBLE UNDERS
METABOLIC CONDITIONING:
EMOM X 42:00 MINUTES; AT SUSTAINED EFFORT
MINUTE 1:00: 12/9 CALORIES AIRBIKE
MINUTE 2:00: 15 BURPEE
MINUTE 3:00: 15 THRUSTER; 95/65 LB
MINUTE 4:00: 60 DOUBLE UNDERS
MINUTE 5:00: 15 BOX JUMP STEP DOWN
MINUTE 6:00: REST
SCALED REP COUNTS:
AIRBIKE - 9/7 CALORIES
BURPEE - 9 REPS
THRUSTER - 9 REPS
DOUBLE UNDERS - 45 REPS/SINGLE UNDERS
BOX JUMP STEP DOWN - 9 REPS
StrengthRx: Interval Weightlifting & Gymnastics Training
OPTIONAL WARM UP:
ON THE MINUTE X 3-5:00 (3-5 SETS); AT AN INCREASING EFFORT - INCREASE AS NEEDED EACH SET
1 POWER CLEAN + 1 LOW HANG CLEAN + 1 FRONT SQUAT
INTERVAL WEIGHT TRAINING:
ON THE MINUTE X 15:00 MINUTES (15 SETS); AT STRENGTH EFFORT
1 CLEAN; AT 75% OF 1RM OR RPE 8-9 OUT OF 10
AMRAP IN REMAINING TIME; AIRBIKE (CALORIES)
INTERVAL WEIGHT TRAINING:
EVERY 3:00 MINUTES FOR 12:00 MINUTES (5 SETS); AT STRENGTH EFFORT
8 FRONT SQUAT; AT 65% OF 1RM OR RPE 7-8 OUT OF 10
AMRAP IN REMAINING TIME: ROW (CALORIES)
INTERVAL WEIGHTLIFTING/GYMNASTIC TRAINING:
3:00/1:30 X 5 SETS; FOR MAX REPETITIONS; AT SUSTAINED EFFORT
30M SANDBAG OR DUAL KB FRONT RACK CARRY; AS HEAVY AS POSSIBLE
AMRAP IN REMAINING TIME: PUSH UP
WODRx: Constantly Varied Functional Fitness
OPTIONAL WARM UP:
3 SETS; FOR QUALITY; REST AS NEEDED BETWEEN SETS
5 HALF KNEELING SINGLE ARM KB OVERHEAD PRESS/SIDE; MODERATE LOADS
5 DUAL KB TURKISH SIT UP; MODERATE LOADS
10 JUMP SQUAT
15M DUAL KB FRONT RACK CARRY; MODERATE LOADS
METABOLIC CONDITIONING:
9:00 MINUTES; AMRAP; AT SUSTAINED EFFORT
7 BOX JUMP OVER
15 AMERICAN KB SWING; 53/35 LB
METABOLIC CONDITIONING:
FOR TIME; AT SUSTAINED EFFORT
21-15-9 REPS;
GHD SIT UP/SIT UP
PUSH PRESS; 95/65 LB
INTERVAL WEIGHT TRAINING:
ESTABLISH A HEAVY SINGLE REPETITION FOR THE DAY; 9:00 MINUTE TIME CAP
1 CLEAN & JERK - MAX EFFORT LIFT
BuildRx: High Intensity Bodybuilding
OPTIONAL WARM UP:
3 SETS; FOR QUALITY; REST AS NEEDED BETWEEN SETS
15M DUAL DB HAMSTRING MARCH; LIGHT LOADS
5 JUMP LUNGES/SIDE
15M DUAL DB FRONT RACK CARRY; LIGHT LOADS
INTERVAL WEIGHT TRAINING:
EVERY 3:00 MINUTES X 5 SETS; AT STRENGTH EFFORT
8 DUAL DB REAR FOOT ELEVATED SPLIT SQUAT/SIDE; 20X1; AT RPE 8-9 OUT OF 10
INTERVAL WEIGHT TRAINING:
5 SETS; FOR MAX REPETITIONS; AT STRENGTH EFFORT
1:00 MINUTE: DUAL DB STRAIGHT LEG DEADLIFT; 21X1; AT RPE 6-7 OUT OF 10
INTERVAL WEIGHT TRAINING:
5 SETS; FOR MAX REPETITIONS; AT STRENGTH EFFORT
1:00 MINUTE: DUAL DB STRICT OVERHEAD PRESS; 20X1; AT RPE 6-7 OUT OF 10
1:00 MINUTE: DUAL DB BICEPS CURL; 10X1; AT RPE 6-7 OUT OF 10
1:00 MINUTE: REST
DumbbellRx: Limited Equipment Constantly Varied Functional Fitness
OPTIONAL WARM UP:
6:00 MINUTES; AMRAP; AT WARM UP EFFORT
5 JUMP LUNGES/SIDE
5 HAND RELEASE PUSH UP
10 RUSSIAN KB/DB SWING; MODERATE LOADS
METABOLIC CONDITIONING:
18:00 MINUTES; AMRAP; AT SUSTAINED EFFORT
12 DUAL DB FRONT SQUAT; 50/30 LB PER HAND
30M DUAL DB FARMER'S CARRY; 50/30 LB PER HAND
60 DOUBLE UNDERS
METABOLIC CONDITIONING:
5 SETS; FOR TIME; AT SUSTAINED EFFORT
10 PULL UP
20 BURPEE
400M RUN
ALTERNATIVE MOVEMENT OPTION: 10 DUAL DB BENT OVER ROW; 50/30 LB PER HAND
BaseRx: Limited Time Constantly Varied Functional Fitness
OPTIONAL WARM UP:
ON THE MINUTE X 3-5:00 MINUTES (3-5 SETS); AT AN INCREASING EFFORT
1 POWER CLEAN + 1 LOW HANG CLEAN + 1 FRONT SQUAT
SET 1: AT 40% OF 1RM CLEAN
SET 2: AT 50% OF 1RM CLEAN
SET 3: AT 60% OF 1RM CLEAN
SET 4: AT 65% OF 1RM CLEAN
SET 5: AT 70% OF 1RM CLEAN
INTERVAL WEIGHT TRAINING:
MINUTES 0:00-9:00
9:00 MINUTES; AMRAP; AT STRENGTH EFFORT
1 CLEAN; AT 75% OF 1RM
7/5 CALORIES AIRBIKE
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MINUTES 9:00-12:00: REST
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INTERVAL WEIGHT TRAINING:
MINUTES 12:00-21:00
FOR TIME; AT SUSTAINED EFFORT
21-15-9 REPS/CALORIES;
DUAL KB PUSH PRESS; 53/35 LB PER HAND
ROW (CALORIES)
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MINUTES 21-24:00: REST
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INTERVAL GYMNASTICS/WEIGHT TRAINING:
MINUTES 24:00-30:00
EMOM X 6:00 MINUTES; FOR MAX SUSTAINABLE REPETITIONS
ODD MINUTE: PULL UP
EVEN MINUTE: DUAL DB BOX STEP OVER; 50/30 LB PER HAND
Download All 7 Sample PDFs
Want to check out what the other sample workouts from each program look like? Click Here and download any/all of the 3 Workout Sample PDFs for each TrainRx Performance Program. They're all completely free, and you can save them directly to your phone, tablet, or desktop.
The next training cycle on all 7 programs starts May 30th - if you want in on the action start your Free Trial Here and get ready. These programs are going to be unlike anything you've ever done before!