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
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
SHORT & SIMPLE
A program where all you need is a pair of Dumbbells and your own bodyweight. None of the exercises are difficult to perform, however, simple does not mean easy! In GS20 you'll find plenty of intensity.
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Combines bodyweight, running, jumping and strength. Get your workout done in less than 20 minutes and stop feeling guilty. These workouts will improve athlete’s conditioning regardless of skill level and can be performed in nearly anywhere with just a pair of dumbbells.
GS20 is the perfect option if you are focusing on your conditioning, need a quick workout, just getting started, or on the road.
GS40
ENDURANCE & STRENGTH
A shorter program for the person who's looking for a good balance between time and fitness. GS40 is specifically designed to be performed with limited space and a higher amount of endurance.
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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! You'll find a longer workouts and some accessory work to complete your session each day.
Workouts for GS40 involve barbells, kettlebells and dumbbells. However, we always have options for you in case you don't have all the necessary equipment. Great for the gym, at home, in the garage, or on the road.
GS60
A LITTLE BIT OF EVERYTHING
If you are interested in a little bit of everything then GS60 is the right program for you. Workouts are great for a good sweat without taking up the whole day. Requires access to a standard fitness gym or equivalent.
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Movements will include everything from cardio to gymnastics to powerlifting. 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.
Movements are both fun and challenging with a mix of barbell, kettlebell, dumbbell work as well as cardio machines such as rowers and bikes. Designed to take 60 minutes.
GS80
FITNESS ENTHUSIAST
An incredibly diverse program, you will literally train everything to be prepared for anything with GS80. Requires access to a full functional fitness gym as you'll utilize a variety of different tools within this program
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A carefully balanced combination of conditioning, gymnastic skill development, and strength training for the serious fitness enthusiast.
GS80 produces a well-rounded and very fit athlete, ready to tackle all of life's fun adventures.
We recommend access to a fully equipped gym and you should expect the session to last around 80 minutes. This is not a beginners program and if you have no prior experience we recommend GS20 or GS40 instead.
GSOLY
OLYMPIC WEIGHTLIFTING
Develop more strength and better technique within the two Olympic weightlifting movements: Snatch and Clean & Jerk. GSOLY Workouts typically last about 60 minutes and does include a small amount of conditioning.
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GSOLY workouts are based on percentages so anyone from beginner to intermediate will benefit greatly from this program. Emphasis within this program is to develop better technique within the Snatch and Clean & Jerk while improving your strength numbers. While the priority is lifting you'll still find a small amount of conditioning to ensure balance.
For this program you'll need a good barbell that spins as well as kettlebells and dumbbells for accessory work.
COMING SOON
ATHLETES & COMPETITORS
Become faster, stronger, better conditioned, better skilled, and more prepared! Within long we'll introduce a program that follows excatly what our founder Lauren Fisher is doing as she's preparing for her competitive season.
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Become faster, stronger, better conditioned, better skilled, and more prepared with our new workouts track coming out early 2022.
This competitive programming track is designed by our founder's coach Max El-Hag and his prestigious gym "Training Think Tank" aka. TTT.
Lauren is a multi-year professional CrossFit Games Competitor and has her eyes set on the 2022 season. Follow her journey... Literally.
SAMPLE WORKOUT
This is a sample day of Grown Strong programming, actual workouts will vary on a daily basis.
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GS20
-
GS40
-
GS60
-
GS80
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GSOLY
WARM UP
WORKOUT
Workout Details
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: