The Program is designed for athletes, bikers, skiers, paddlers, moms, dads and anyone needing to create more strength and endurance. This recording is for anyone that trains with us, has trained with us or wished they could be in the gym with us. This is not an elite gym. You do not need to “get fit” before you try these workouts. You might need to scale the effort, modify the movements and pay attention to the details. Sometimes you need to go hard and sometimes you need to back off. Effort Matters.
We are not trying to create a “new you”, but a better version of yourself.
This is not a quick fix. Our hope is to instill new principles that become a new pattern of life. We are about the long game. This should not take away from your sport or replace your outdoor passions, but rather add to them.
We will be posting our “Strength” workouts, “Get The GOAT” workouts, and the “Breathing” workouts. The “challenges” will pop up every month, cause sometimes it’s fun to throw out the rule book. This is not designed to attempt every one of these workouts. We will give some modifications if you don’t have certain pieces of equipment. We will trying journey together to explore the correct effort.
This program is designed to work within your other activities. It’s ok to miss some days…give yourself some grace. We typically work in a block of 4-6 weeks at a time. The Strength workouts will be similar for 2-4 weeks at a time. Track your weights, pay attention to the details, and progress in weight if appropriate. Progress and strength looks different for each person. There are multiple factors to strength and fitness, so don’t compare yourself to others. “You do you”.
The GOAT Feed will have multiple different avenues to explore.
Strength Workouts–these workouts are ideal with a barbell and rack, but can be modified if equipment is limited.
Breathing–it will be helpful to have a rower or ski erg, but if you are a runner or biker that is fine. These workouts are designed to create a more intentional effort for cardiovascular development.
GET The GOAT–these workouts will test you, your effort, your character, and your endurance. They are typically designed for teams or partners, but we will provide a solo version for each week.
Challenges— These are some of the special explorations we play around with at the gym. They are not for everyone, but you can’t run away from hard efforts forever. There is a big difference between not needing to do something and not wanting to do something.
Home Workouts–These are workouts for people at home with limited equipment. Some dumbbells and kettlebells are required. If you don’t have that go get some stuff now!
We care more about load and stress than “perfect” technique. Efficient movements are more important than “perfect” form. If you are not conditioned for the weight or the reps or the stress you need to scale back.
If you do not have the equipment, that’s fine. We will help you modify. Use the Forum to ask questions. We will have some videos under the “Exercise List”, but most movements are pretty easy to find on the “Googles”. We also have a warmup available in the “Exercise list”.
If you are new to lifting or it’s been a while you can use the “Starter Program” for 1-3 weeks before moving into the daily workouts.
Access to GOAT Feed is $35/month. It is a recurring payment each month, but can be cancelled at any time. No contracts. Once you have the account setup it will allow you to months of workouts. We will be posting the workouts every week after we experience them in the gym. We will share what worked, what didn’t, how we would change it, and of course the experience.
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