Reach Functional Fitness

Obstacle Course Racing, Functional Training, Strength & Conditioning
Coach
Taylor Haney

Features
6 sessions per week
Must use App app to view and log training
Team Training

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Race Ready
Build a formidable body ready to tackle any obstacle.
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Elite Endurance
Build an engine ready for any hybrid race.
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Functional Strength
Build a machine ready to lift heavy loads.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Performance Session: MAF Run

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

B

Run

1 x 60:00

Recovery

C

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Monday
Strength Session: Full Body Hypertrophy

Full Body Prep

A

Complete 2 Rounds of the Following: Band Pull Apart x10 Singe Arm Banded Shoulder Press x10 Banded Row x10 Push-Up x10 Complete 2 Rounds of the Following: Reverse Lunge with Reach and Twist x5/leg 1 1/4 Air Squat x10 DB Romanian Deadlift x10

B1

Alternating DB Bench Press

24, 20, 16

B2

Bent Over DB Row with Low Anchor Bands

15, 12, 10

C1

Tall Kneeling Single Arm Arnold Press

15, 12, 10

C2

DB Bulgarian Split Squat

15, 12, 10

D1

Half Kneeling Single Arm Underhand High Pull

15, 12, 10

D2

Rear Foot Elevated KB RDL

15, 12, 10

Recovery

E

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Tuesday
Strength Session: Core, Accessory & Arms

A1

KB Side Bends

2 x 20

A2

Reverse Hypers

2 x 20

B

Banded TAYs

3 x 15

C1

Standing Banded Hip Abduction

2 x 20

C2

Banded Adduction

3 x 20

D1

Cable External Rotation

2 x 15

D2

Cable Internal Rotation

2 x 15

E1

Barbell Bicep Curl

3 x 10

E2

Tricep Pushdown

3 x 10

Recovery

F

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Tuesday
Performance Session: Run and Erg Intervals

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

B1

Run

6 x 400

B2

SkiErg

6 x 500

B3

Rowing

6 x 500

Recovery

C

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Wednesday
Strength Session: Full Body Compound & Functional Strength

Full Body Prep

A

Complete 2 Rounds of the Following: Bird Dog x5/side Plank x30sec Air Squat x10 Arnold Press x10 Complete 2 Rounds of the Following: Monster Walk x10m (forwards and backwards Lateral Monster Walk x10m (forwards and backwards) Banded Pull Through x10

B

Front Squat

3 x 10

C

Shoulder Press

3 x 10

D

Deadlift

3 x 10

E1

Sandbag Bear Hug Hold

2 x 1:00

E2

Sled Push

2 x 20

E3

TRX Sled Pull

2 x 20

F1

Double KB Front Rack Hold

2 x 1:00

F2

DB Farmer's Walk

2 x 50

Recovery

G

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Thursday
Strength Session: Core, Accessory & Arms

A1

Single Side Cable Pulldown Deadbug

3 x 12

A2

Toes to Bar

3 x 20

A3

Russian KB Swing

3 x 20

B1

Standing Banded Hip Abduction

2 x 20

B2

Banded Adduction

3 x 20

C1

Cable External Rotation

2 x 15

C2

Cable Internal Rotation

2 x 15

D1

Cable Chest Fly

2 x 20

D2

Cable Reverse Fly

2 x 20

E1

Alternating DB Hammer Curl

3 x 20

E2

Single Arm Cable Kickback w/ Iso Band Hold

3 x 15

Recovery

F

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Thursday
Recovery Session: LISS Cycle

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

B

BikeErg

1 x 30:00

Recovery

C

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Friday
Performance Session: Easy Run & Bike HIT

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

B

Run

1 x 3

C

Rest

1 x 5:00

D

Air Bike

Recovery

E

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Friday
Strength Session: Full Body Hypertrophy

Full Body Prep

A

Complete 2 Rounds of the Following: Band Pull Apart x10 Singe Arm Banded Shoulder Press x10 Pull-Up x10 Push-Up x10 Complete 2 Rounds of the Following: Forward Lunge and Twist x5/side Air Squat x10 Glute Bridge x10

B1

Lat Pulldown

2 x 20

B2

Incline DB Bench Press

2 x 20

C1

Leg Extension

2 x 20

C2

Lying Leg Curl

2 x 20

D1

Barbell Cyclist Squat

2 x 20

D2

Romanian Deadlift

2 x 20

E1

Seated Row

2 x 10

E2

DB Lateral Raise

2 x 20

Recovery

F

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Saturday
Performance Session: Track Workout 

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

B

Run

2 x 800

C

Rest

1 x 3:00

D

Run

8 x 400

Recovery

E

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

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