We use a combination of bodybuilding, functional lifting mixed with High Intensity Interval Training (HITT). In other words, the ultimate functional fitness program designed to build muscle and burn fat.
On workout days you can choose to follow 1 of 4 different workouts each requiring different amounts of time, energy, and equipment.
Bodyweight high-energy conditioning training. GS20 Workouts typically last anywhere from 10-15 minutes and always incorporate simple yet potent movements.
Combines bodyweight, running-jumping-lunging, for each workout. These workouts will improve athlete’s conditioning regardless of skill level and can be performed in nearly anywhere with no equipment.
GS20 is the perfect option if you are focusing on your conditioning, need a quick workout, just getting started, or on the road.
Our exclusive Dumbbell & Kettlebell only program. GS30 Workouts typically last anywhere from 20–30 minutes and are specifically designed to be performed with limited equipment and limited space.
Mix full-body, push x pull, and sprint x sweat formats to deliver a the perfect burn. These workouts will always challenge you to push your selves through the burn!
Workouts for GS30 involve very little equipment and can be performed almost anywhere - at the gym, at home, or on the road.
An incredibly diverse program, you will literally train everything to be prepared for anything. GS60 Workouts are designed on a 60 minute timeline and requires access to a full functional fitness gym.**
Movements will include everything from cardio and gymnastics to powerlifting and Olympic lifting. This is functional training at it’s best -- the absolute best and most practical workout out there.
GS60 is all about being well-rounded and preparing for whatever life throws your way.
Become faster, stronger, better conditioned, better skilled, and better prepared. GS60+ workouts are designed to be completed in a 60-75 minute window and requires access to a full functional fitness gym.**
A carefully balanced combination of conditioning, gymnastic skill development, and strength training for the competitor. This competitive programming track is designed by Grown Strong’s founder and multi-year professional CrossFit Games Competitor, Lauren Fisher.
GS60+ produces a well-rounded and well-prepared athlete, ready to tackle an advanced lifestyle at any time during the year.
This is a sample day of Grown Strong programming, actual workouts will vary on a daily basis.
As Many Rounds As Possible In 8 Minutes:
12 Floor Touch To Jumps
Ascending Reps Of V Ups
4 - 8 -12 - 16 ...
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
*Rest As Needed*
Substitution For Ascending Reps Of Floor Touch To Jumps: