Program Description
Cross-training w/ following emphasis: 1. Strength training 2. Return to sprinting 3. Rock climbing
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJan 05, 2026 05:38
- Last EditedJan 05, 2026 06:21
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Triceps
11.7%
Glutes
9.9%
Abs
9.7%
Front Delts
9%
Upper Back
8.1%
Hamstrings
5.8%
Chest
5.4%
Middle Delts
5%
Adductors
4.3%
Forearms
4%
Biceps
4%
Olympic
3.6%
Lats
2.7%
Lower Back
1.8%
Other
0.9%
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3A
UE Depth Drop
2
5 reps
-
3B
Split Stance BB Hold Isometric
2
45 mins
-
3C
V-Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3A
UE Depth Drop
2
5 reps
-
3B
Split Stance BB Hold Isometric
2
45 mins
-
3C
V-Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3A
UE Depth Drop
2
5 reps
-
3B
Split Stance BB Hold Isometric
2
45 mins
-
3C
V-Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
2 reps
-
2
Squat (Barbell)
3
6 reps
-
3A
UE Depth Drop
2
5 reps
-
3B
Split Stance BB Hold Isometric
2
45 mins
-
3C
Weighted V-Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
2 reps
-
2
Squat (Barbell)
3
6 reps
-
3A
UE Depth Drop
2
5 reps
-
3B
Split Stance BB Hold Isometric
2
45 mins
-
3C
Weighted V-Up
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
2 reps
-
2
Squat (Barbell)
2
6 reps
-
3A
UE Depth Drop
1
5 reps
-
3B
Split Stance BB Hold Isometric
1
45 mins
-
3C
Weighted V-Up
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
-
1B
SL DB Glute Bridge
3
8 reps
-
2A
1/2 Kneeling Cable Chop - Up
3
8 reps
-
2B
DB Curtsy Squat - Goblet
3
8 reps
-
3A
EHB Isometric
3
5-10 mins
-
3B
Farmer's Walk (Weighted)
3
100 reps
-
3C
Overhead Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
-
1B
SL DB Glute Bridge
3
8 reps
-
2A
1/2 Kneeling Cable Chop - Up
3
8 reps
-
2B
DB Curtsy Squat - Goblet
3
8 reps
-
3A
EHB Isometric
3
5-10 mins
-
3B
Farmer's Walk (Weighted)
3
100 reps
-
3C
Overhead Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8 reps
-
1B
SL DB Glute Bridge
3
8 reps
-
2A
1/2 Kneeling Cable Chop - Up
3
8 reps
-
2B
DB Curtsy Squat - Goblet
3
8 reps
-
3A
EHB Isometric
3
5-10 mins
-
3B
Farmer's Walk (Weighted)
3
100 reps
-
3C
Overhead Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6 reps
-
1B
SL DB Glute Bridge
3
6 reps
-
2A
1/2 Kneeling Cable Chop - Up
3
6 reps
-
2B
DB Curtsy Squat - Goblet
3
6 reps
-
3A
EHB Isometric
3
5-10 mins
-
3B
Farmer's Walk (Weighted)
3
100 reps
-
3C
Overhead Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6 reps
-
1B
SL DB Glute Bridge
3
6 reps
-
2A
1/2 Kneeling Cable Chop - Up
3
6 reps
-
2B
DB Curtsy Squat - Goblet
3
6 reps
-
3A
EHB Isometric
3
5-10 mins
-
3B
Farmer's Walk (Weighted)
3
100 reps
-
3C
Overhead Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6 reps
-
1B
SL DB Glute Bridge
2
6 reps
-
2A
1/2 Kneeling Cable Chop - Up
2
6 reps
-
2B
DB Curtsy Squat - Goblet
2
6 reps
-
3A
EHB Isometric
2
5-10 mins
-
3B
Farmer's Walk (Weighted)
2
100 reps
-
3C
Overhead Squat
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
15 reps
-
1B
FFE SL Pogos
2
30 reps
-
1C
SL Snap Down
2
5 reps
-
1D
Bounds For Height
2
10 reps
-
2
Power Clean
4
3 reps
-
3
HVY Barbell RDL
3
8 reps
-
4
Copenhagen Plank
3
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
15 reps
-
1B
FFE SL Pogos
2
30 reps
-
1C
SL Snap Down
2
5 reps
-
1D
Bounds For Height
2
10 reps
-
2
Power Clean
4
3 reps
-
3
HVY Barbell RDL
3
8 reps
-
4
Copenhagen Plank
3
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
15 reps
-
1B
FFE SL Pogos
2
30 reps
-
1C
SL Snap Down
2
5 reps
-
1D
Bounds For Height
2
10 reps
-
2
Power Clean
4
3 reps
-
3
HVY Barbell RDL
3
8 reps
-
4
Copenhagen Plank
3
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
15 reps
-
1B
FFE SL Pogos
2
30 reps
-
1C
Broad Jump
2
2 reps
-
1D
Bounds For Distance
2
10 reps
-
2
Power Clean
4
2 reps
-
3
HVY Barbell RDL
4
6 reps
-
4
Copenhagen Plank
3
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
15 reps
-
1B
FFE SL Pogos
2
30 reps
-
1C
Broad Jump
2
2 reps
-
1D
Bounds For Distance
2
10 reps
-
2
Power Clean
4
2 reps
-
3
HVY Barbell RDL
4
6 reps
-
4
Copenhagen Plank
3
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
15 reps
-
1B
FFE SL Pogos
2
30 reps
-
1C
Broad Jump
2
2 reps
-
1D
Bounds For Distance
2
10 reps
-
2
Power Clean
3
2 reps
-
3
HVY Barbell RDL
3
6 reps
-
4
Copenhagen Plank
2
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Quadruped Hip CARs
2
10 reps
-
1B
Quadruped Rock Back
2
10 reps
-
1C
Quadruped Thread The Needle
2
10 reps
-
1D
Ulnar Nerve Glides
1
10 reps
-
1E
Median Nerve Glides
1
10 reps
-
2
Rock Climbing
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Quadruped Hip CARs
2
10 reps
-
1B
Quadruped Rock Back
2
10 reps
-
1C
Quadruped Thread The Needle
2
10 reps
-
1D
Ulnar Nerve Glides
1
10 reps
-
1E
Median Nerve Glides
1
10 reps
-
2
Rock Climbing
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Quadruped Hip CARs
2
10 reps
-
1B
Quadruped Rock Back
2
10 reps
-
1C
Quadruped Thread The Needle
2
10 reps
-
1D
Ulnar Nerve Glides
1
10 reps
-
1E
Median Nerve Glides
1
10 reps
-
2
Rock Climbing
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Quadruped Hip CARs
2
10 reps
-
1B
Quadruped Rock Back
2
10 reps
-
1C
Quadruped Thread The Needle
2
10 reps
-
1D
Ulnar Nerve Glides
1
10 reps
-
1E
Median Nerve Glides
1
10 reps
-
2
Rock Climbing
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Quadruped Hip CARs
2
10 reps
-
1B
Quadruped Rock Back
2
10 reps
-
1C
Quadruped Thread The Needle
2
10 reps
-
1D
Ulnar Nerve Glides
1
10 reps
-
1E
Median Nerve Glides
1
10 reps
-
2
Rock Climbing
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Quadruped Hip CARs
2
10 reps
-
1B
Quadruped Rock Back
2
10 reps
-
1C
Quadruped Thread The Needle
2
10 reps
-
1D
Ulnar Nerve Glides
1
10 reps
-
1E
Median Nerve Glides
1
10 reps
-
2
Rock Climbing
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8 reps
-
1B
Pull-Up (Bodyweight)
3
6 reps
-
2A
SS SA Eccentric Cable Row
3
6 reps
RPE 5
2B
BB Z-Press
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3C
Russian Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8 reps
-
1B
Pull-Up (Bodyweight)
3
6 reps
-
2A
SS SA Eccentric Cable Row
3
6 reps
RPE 5
2B
BB Z-Press
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3C
Russian Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6 reps
-
1B
Pull-Up (Bodyweight)
3
6 reps
-
2A
SS SA Eccentric Cable Row
3
6 reps
RPE 5
2B
BB Z-Press
3
8 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
3C
Russian Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6 reps
-
1B
Pull-Up (Weighted)
3
6 reps
-
2A
SS SA Eccentric Cable Row
3
6 reps
RPE 5
2B
BB Z-Press
3
8 reps
-
3A
Bicep Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
3C
Russian Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
-
1B
Pull-Up (Weighted)
3
6 reps
-
2A
SS SA Eccentric Cable Row
3
6 reps
RPE 5
2B
BB Z-Press
3
8 reps
-
3A
Bicep Curl (Dumbbell)
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
3C
Russian Twist
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
4 reps
-
1B
Pull-Up (Weighted)
2
6 reps
-
2A
SS SA Eccentric Cable Row
2
6 reps
RPE 5
2B
BB Z-Press
2
8 reps
-
3A
Bicep Curl (Dumbbell)
2
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
2
10 reps
-
3C
Russian Twist
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
10 reps
-
1B
SL Bound W/ Cycle
2
6 reps
-
1C
Skip - Max Height
2
4 reps
-
2A
Walking High Knees
2
10 reps
-
2B
A-Skip - FWD
2
10 reps
-
2C
A-March
2
10 reps
-
2D
High Knees
1
10 reps
-
3
Wall Acceleration - Single Switch
3
6 reps
-
4
Sprint Accelerations - 20m
4
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
10 reps
-
1B
SL Bound W/ Cycle
2
6 reps
-
1C
Skip - Max Height
2
4 reps
-
2A
Walking High Knees
2
10 reps
-
2B
A-Skip - FWD
2
10 reps
-
2C
A-March
2
10 reps
-
2D
High Knees
1
10 reps
-
3
Wall Acceleration - Single Switch
3
6 reps
-
4
Sprint Accelerations - 20m
4
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
10 reps
-
1B
SL Bound W/ Cycle
2
6 reps
-
1C
Skip - Max Height
2
4 reps
-
2A
Walking High Knees
2
10 reps
-
2B
A-Skip - FWD
2
10 reps
-
2C
A-March
2
10 reps
-
2D
High Knees
1
10 reps
-
3
Wall Acceleration - Double Switch
3
6 reps
-
4
Sprint Accelerations - 20m
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
10 reps
-
1B
SL Bound W/ Cycle
2
6 reps
-
1C
Skip - Max Height
2
4 reps
-
2A
Walking High Knees
2
10 reps
-
2B
A-Skip - FWD
2
10 reps
-
2C
A-March
2
10 reps
-
2D
High Knees
1
10 reps
-
3
Wall Acceleration - Double Switch
3
6 reps
-
4
Sprint Accelerations - 20m
5
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
10 reps
-
1B
SL Bound W/ Cycle
2
6 reps
-
1C
Skip - Max Height
2
4 reps
-
2A
Walking High Knees
2
10 reps
-
2B
A-Skip - FWD
2
10 reps
-
2C
A-March
2
10 reps
-
2D
High Knees
1
10 reps
-
3
Wall Acceleration - Double Switch
3
6 reps
-
4
Sprint Accelerations - 20m
6
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
DL Pogo - FWD
2
10 reps
-
1B
SL Bound W/ Cycle
2
6 reps
-
1C
Skip - Max Height
2
4 reps
-
2A
Walking High Knees
2
10 reps
-
2B
A-Skip - FWD
2
10 reps
-
2C
A-March
2
10 reps
-
2D
High Knees
1
10 reps
-
3
Wall Acceleration - Double Switch
2
6 reps
-
4
Sprint Accelerations - 20m
6
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
30 mins
-
2
Mobility
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
30 mins
-
2
Mobility
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
30 mins
-
2
Mobility
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
30 mins
-
2
Mobility
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
30 mins
-
2
Mobility
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
30 mins
-
2
Mobility
1
10 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Split Jerk1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3A
UE Depth Drop1 Set
1 Set
5 Reps
5 Reps
-
-
3B
Split Stance BB Hold Isometric1 Set
1 Set
45 mins
45 mins
-
-
3C
V-Up1 Set
1 Set
20 Reps
20 Reps
-
-
Day 2
1A
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
1B
SL DB Glute Bridge1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2A
1/2 Kneeling Cable Chop - Up1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2B
DB Curtsy Squat - Goblet1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3A
EHB Isometric1 Set
1 Set
1 Set
5-10 mins
5-10 mins
5-10 mins
-
-
-
3B
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
100 Reps
100 Reps
100 Reps
-
-
-
3C
Overhead Squat1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1A
DL Pogo - FWD1 Set
1 Set
15 Reps
15 Reps
-
-
1B
FFE SL Pogos1 Set
1 Set
30 Reps
30 Reps
-
-
1C
SL Snap Down1 Set
1 Set
5 Reps
5 Reps
-
-
1D
Bounds For Height1 Set
1 Set
10 Reps
10 Reps
-
-
2
Power Clean1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
3
HVY Barbell RDL1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Copenhagen Plank1 Set
1 Set
1 Set
20 mins
20 mins
20 mins
-
-
-
Day 4
1A
Quadruped Hip CARs1 Set
1 Set
10 Reps
10 Reps
-
-
1B
Quadruped Rock Back1 Set
1 Set
10 Reps
10 Reps
-
-
1C
Quadruped Thread The Needle1 Set
1 Set
10 Reps
10 Reps
-
-
1D
Ulnar Nerve Glides1 Set
10 Reps
-
1E
Median Nerve Glides1 Set
10 Reps
-
2
Rock Climbing1 Set
45 mins
-
Day 5
1A
Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
1B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2A
SS SA Eccentric Cable Row1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@5
@5
@5
2B
BB Z-Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3C
Russian Twist1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 6
1A
DL Pogo - FWD1 Set
1 Set
10 Reps
10 Reps
-
-
1B
SL Bound W/ Cycle1 Set
1 Set
6 Reps
6 Reps
-
-
1C
Skip - Max Height1 Set
1 Set
4 Reps
4 Reps
-
-
2A
Walking High Knees1 Set
1 Set
10 Reps
10 Reps
-
-
2B
A-Skip - FWD1 Set
1 Set
10 Reps
10 Reps
-
-
2C
A-March1 Set
1 Set
10 Reps
10 Reps
-
-
2D
High Knees1 Set
10 Reps
-
3
Wall Acceleration - Single Switch1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Sprint Accelerations - 20m1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
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-
-
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Day 7
1
Bike1 Set
30 mins
-
2
Mobility1 Set
10 mins
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