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THE WORKOUTS
SIMPLE.
EFFECTIVE.
FOR ALL LEVELS.
FIVE 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 5 different workouts each requiring different amounts of time, energy, and equipment.
GS20
BODYWEIGHT
Bodyweight high-energy conditioning training.
GS20 Workouts typically last anywhere from 10-15 minutes and always incorporate simple yet potent movements.
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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.
GS30
DUMBBELLS & KETTLEBELLS
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.
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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.
GS60
A LITTLE BIT OF EVERYTHING
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 standard fitness gym
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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.
GS60+
ATHLETES & COMPETITORS
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.
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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.
GSOLY
OLYMPIC WEIGHTLIFTING
Develop more strength and better technique within the two Olympic weightlifting movements: Snatch and Clean & Jerk. GSOLY Workouts typically last anywhere from 30-45 minutes and are specifically designed for all skill levels
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GSOLY workouts are based on percentages so anyone from beginner to intermediate will benefit greatly from this program.
SAMPLE WORKOUT
This is a sample day of Grown Strong programming, actual workouts will vary on a daily basis.
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GS20
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GS30
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GS60
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GS60+
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GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
3 Rounds for time:
(10 min time cap)
200 meter Run
10 V-ups
10 Burpees
Part B)
5 Sets
Every 2 mins For 10 mins:
10 Good Mornings
20 sec Wall Walks
Modifications
Substitution for:
200 meter Row:
8 Calorie On Any Machine / 10 Down Ups / 10 Pull Ups / 20 Jumping Jacks / 20 Plank Jacks / 20 High Knees
MOVEMENT DEMOS
V Up:
Burpee:
Bodyweight Good Morning:
Wall Walk:
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds for time:
(20 min time cap):
500m Row
20 V-ups
10 Burpee Snatch
Part B)
5 Sets
Every 2 mins for 10 minutes:
10 Banded Good Mornings
20 sec Wall Walks
Modifications
Substitution For:
500m Row:
15-20 Calorie on any machine / 400 meter Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
MOVEMENT DEMOS
V Up:
Burpee Snatch:
Banded Good Morning:
Wall Walk:
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets
Rotate stations every minute for 12 mins:
Station 1: 12 Banded Strict Pull Ups
Station 2: 20-30 secs Chin Over Bar Hold
Station 3: 12 Hanging Knee Raises
Station 4: 20-30 secs Hanging Knee Raise Hold
Part B)
5 Sets
Every 2 mins for 10 mins:
10 Banded Good Mornings
20 secs Wall Walks
Part C)
4 Rounds for time
(20 min time cap):
500 meter Row
20 V-ups
10 Burpee Snatch
Modifications
Substitution For:
12 Banded Strict Pull Ups:
30 secs Hollow Hold / 30 secs Superman Hold / 12 Dumbbell Bent Over Seesaw Rows
20-30 secs Chin Over Bar Hold:
20 secs Dumbbell Upright Row Hold / 20 secs Half Push Up Hold / 10 DB Bicep Curls
12 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups
20-30 secs Hanging Knee Raise Hold:
20-30 secs Tuck Hollow Hold / 20-30 secs Hollow Hold / 20-30 secs Flutter Kicks
500m Row:
15-20 Calorie on any machine / 400 meter Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
MOVEMENT DEMOS
Strict Pull Up:
Chin Over Bar Hold:
Hanging Knee Raise:
Hanging Knee Raise Hold:
Banded Good Morning:
Wall Walk:
V Up:
Burpee Snatch:
WARM UP
WORKOUT
Workout Details
Part A)
6 Sets
Every 90 secs for 9 mins:
10 sec Jerk Dip Hold
+
1 Split Jerk
75+% of 1 rep max Split Jerk
3 Sets
Every minute for 3 mins:
5 Strict Press
+
10 sec hold at the top
40-50% of 1 rep max Strict Press
Part B)
3 Sets
Rotate stations every minute for 12 mins:
Station 1: 12 Banded Strict Pull Ups
Station 2: 20-30 sec Chin Over Bar Hold
Station 3: 12 Hanging Knee Raises
Station 4: 20-30 sec Hanging Knee Raise Hold
Part C)
5 Sets
Every 2 mins for 10 mins:
10 Banded Good Mornings
20 sec Wall Walks
Part D)
4 Rounds for time:
(20 min time cap)
500 meter Row
20 V-ups
10 Burpee Snatch
Modifications
Substitution for:
12 Banded Strict Pull Ups:
30 secs Hollow Hold / 30 secs Superman Hold / 12 dumbbell Bent Over Seesaw Rows
20-30 secs Chin Over Bar Hold:
20 secs dumbbell Upright Row Hold / 20 Seconds Half Push Up Hold / 10 dumbbell Bicep Curls
12 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups
20-30 secs Hanging Knee Raise Hold:
20-30 secs Tuck Hollow Hold / 20-30 secs Hollow Hold / 20-30 secs Flutter Kicks
500m Row:
15-20 Calorie on any machine / 400 meter Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees
MOVEMENT DEMOS
Jerk Dip Hold:
Split Jerk:
Strict Press:
Strict Pull Up:
Chin Over Bar Hold:
Hanging Knee Raise:
Hanging Knee Raise Hold:
Banded Good Morning:
Wall Walk:
V Up:
Burpee Snatch:
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets
Every 3 mins for 15 mins:
Pause At The Knee Power Clean
+
Pause Below The Knee Power Clean
Set 1 & 2: 70-75% of 1 rep max Squat Clean
Set 3 & 5: 75-80% of 1 rep max Squat Clean
Part B)
5 Sets
Every 2 mins for 10 mins:
5-10 sec. Jerk Dip Hold
+
Split Jerk
75-80% of 1 rep max Split Jerk
Part C)
3 Sets
10 Inverted Supine Rows
8 Clean Grip Romanian Deadlifts
*Rest as needed*
MOVEMENT DEMOS
Pause At The Knee Power Clean:
Pause Below The Knee Power Clean:
Jerk Dip Hold:
Split Jerk:
Inverted Supine Row:
Clean Grip Romanian Deadlift: