Alpha Members:
Bravo Members:
Charlie Members:
Most of our programming requires a full commercial or garage gym: squat rack, barbell, plates, pull-up bar, dumbbells, kettlebells, bench, etc. – the whole nine yards.
If you don’t have access to a gym or don’t have your garage fully built out, we have great Minimal Equipment programs. We have something for everyone, even if you don’t have any equipment.
For those athletes looking to invest in a garage gym, Fringe Sport has a bunch of great packages at good prices that will allow you to do 90% of our sessions (full disclosure: we don’t get paid anything to make this recommendation, but Peter Keller, Fringe Sports CEO is a buddy of ours and trains at our gym here in Austin. We use his gear and stand by it.) A good place to start is the Basic Garage Gym Package.
AMRAP– As Many Rounds As Possible. Complete the prescribe exercises in the AMRAP for time.
DB– Dumbbell
DBD– Difficult but Doable – challenging, but not to failure.
EMOM– Every Minute On the Minute. Start a new round every minute.
e/s – each side.
F/B– Forward/Backward.
KB– Kettlebell.
KG – Kilograms
Rounds– number of time you complete each group of exercises.
SB– Sandbag.
20/10 lbs.– Males loading/female loading.
30/20/10lbs. – Strong male loading/male and strong female loading/female loading.
4x/2x –Male reps/female reps
SMOC –Single mode of choice (run, step-ups, row, stationary bike, jump rope)
AROC –Active rest of choice (mobility, soft tissue, corrective)
MPOC– Movement prep of choice
We are different in every way except how both use similar exercises. We do big picture programming based on goals and data.
Our philosophy, programming, approach, purpose, and motivations are worlds apart.
To get a comprehensive picture of what we do, read our article “The Atomic Approach.”
Oftentimes, you can simply do the same movement with a different piece of equipment (e.g., Front Squats become KB Front Squats if you don’t have a barbell but do have KBs). If not, check out our Equipment Subs here.
Yes. Timing and recovery are as important as progression and periodization for improving fitness. If you try to accelerate your results by training more or resting less, you’ll only end up cutting your gains off at the knees.
Of course, there are legitimate activities and volumes you can do on top of our training schedule, especially low intensity efforts (esp. if they are also low impact) and sport-specific work.
Our goal is to maximize your results, so it’s crucial you trust the process and know the results will come if you do. The schedule we design for each program aligns to this goal.
Our sessions are designed to be done sequentially, so as long as you are doing them in order you will maintain the majority of benefits of our programming.
Our programming is designed for anyone, male or female, with a desire to achieve unprecedented gains in their physical and mental fitness. Women make up 40 percent of the athletes who train at our gym in Austin, Texas. Training protocols are the same for men and women, they only difference is the loading (20 lbs. dumbbells instead of 30 lbs. for example) and some movement variations (e.g.: pull-ups may be changed to horizontal pull-ups).
Men: Unless you’re on steroids, no.
Women: Hell no.
Contact us here.