As Many Rounds As Possible In 8 Minutes:
12 Floor Touch To Jumps
Ascending Reps Of V Ups
4 - 8 -12 - 16 ...
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
*Rest As Needed*
THE
WORKOUTS.
Simple & Effective Workouts
for All Levels.
FOUR PROGRAMS. ONE PRICE.
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.
READ MORE
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.
READ MORE
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.**
READ MORE
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.**
READ MORE
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.
THE WORKOUT
This is a sample day of Grown Strong programming, actual workouts will vary on a daily basis.
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WORKOUT
Workout
Modifications
Substitution For Ascending Reps Of Floor Touch To Jumps:
Air Squats / Pop Squats
VIDEO DEMOS
VIDEO DEMOS
Floor Touch To Jump:
V Up:
Shoulder Tap Push Up:
Plank To Knee Tap:
Feet Elevated Pike Hold:
WORKOUT
Workout
As Many Rounds As Possible In 8 Minutes:
12 DB Thrusters
Ascending Reps Of Hanging Knee Raises
4 - 8 -12 - 16 ...
*Rest 2 Minutes*
As Many Rounds As Possible In 8 Minutes:
12 DB Push Press
Ascending Reps Of V-Ups
4 -8 -12 -16 ...
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
*Rest As Needed*
Modifications
Substitution For 12 DB Thrusters:
12 Wallballs
Substitution For Ascending Reps Of Hanging Knee Raises:
Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks
Substitution For 30 Seconds Feet Elevated Pike Hold:
30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold
VIDEO DEMOS
VIDEO DEMOS
DB Thruster:
Hanging Knee Raise:
DB Push Press:
V Up:
Shoulder Tap Push Up:
Plank To Knee Tap:
Feet Elevated Pike Hold:
WORKOUT
Workout
2 Sets:
12 Banded Rows
10 Banded Wide Grip Pull Ups
*Rest As Needed*
2 Sets:
12 Banded Pall Off Press (Each Side)
10 Banded Strict Pull Ups
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
*Rest As Needed*
As Many Rounds As Possible In 8 Minutes:
12 DB Thrusters
Ascending Reps Of Hanging Knee Raises
4 - 8 -12 - 16 ...
*Rest 2 Minutes*
As Many Rounds As Possible In 8 Minutes:
12 DB Push Press
Ascending Reps Of V-Ups
4 -8 -12 -16 ...
Modifications
Substitution For 10 Banded Wide Grip Pull Ups:
10 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows
Substitution For 30 Seconds Feet Elevated Pike Hold:
30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold
Substitution For 12 DB Thrusters:
12 Wallballs
Substitution For Ascending Reps Of Hanging Knee Raises:
Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks
Text
VIDEO DEMOS
VIDEO DEMOS
Shoulder Tap Push Up:
Plank To Knee Tap:
Feet Elevated Pike Hold:
DB Thruster:
Hanging Knee Raise:
DB Push Press:
V Up:
WORKOUT
Workout
Every 90 Seconds For 9 Minutes (6 Sets):
3 Strict Press + 3 Push Press
40-50% Of 1rm Strict Press
Every Minute For 3 Minutes (3 Sets):
10-20 Second Jerk Overhead Hold
50-60% Of 1rm Jerk
2 Sets:
12 Banded Rows
10 Banded Wide Grip Pull Ups
*Rest As Needed*
2 Sets:
12 Banded Pall Off Press (Each Side)
10 Banded Strict Pull Ups
3 Sets:
10 Shoulder Tap Push Ups
20 Plank To Knee Taps
30 Second Feet Elevated Pike Hold
*Rest As Needed*
As Many Rounds As Possible In 8 Minutes:
12 Wallballs
Acsending Reps Of Hanging Knee Raises
4 - 8 -12 - 16 ...
*Rest 2 Minutes*
As Many Rounds As Possible In 8 Minutes:
12 Thrusters
Acsending Reps Of V-Ups
4 -8 -12 -16 ...
Modifications
Substitution For 10 Banded Wide Grip Pull Ups:
10 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows
Substitution For 30 Seconds Feet Elevated Pike Hold:
30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold
Substitution For 12 Wallballs:
12 DB Front Squats / 12 DB Front Rack Lunges / 24 Pop Squats / 24 Jumping Air Squats
Substitution For Ascending Reps Of Hanging Knee Raises:
Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks
VIDEO DEMOS
VIDEO DEMOS
Strict Press:
Push Press:
Jerk Overhead Hold:
Shoulder Tap Push Up:
Plank To Knee Tap:
Feet Elevated Pike Hold:
Wallball:
Hanging Knee Raise:
Thruster:
V Up:
Workout
Every 3 Minutes For 12 Minutes (4 Sets):
Power Clean +
Hang Squat Clean +
Squat Clean
Set 1 - 2: 60-65% Of 1rm Squat Clean
Set 3 - 5: 65-70% Of 1rm Squat Clean
Every 3 Minutes For 12 Minutes (4 Sets):
5 Push Press + 10 Second Jerk Grip Overhead Hold
70% Of 1rm Push Press
2 Sets:
10 Weighted Hip Thrusts
8 Lateral Step Up (Each Side)
*Rest As Needed*
VIDEO DEMOS
Power Clean:
Hang Squat Clean:
Squat Clean:
Push Press:
Jerk Grip Overhead Hold:
Weighted Hip Thrust:
Lateral Step Up:
Join the community. Together, we will grow stronger.
Choose a plan that's right for you.
WHAT OUR MEMBERS ARE SAYING
Invalid password
Enter
