Grindstone
Power Athlete
Functional TrainingGET YOUR GRINDSTONE ON
Grindstone is our most flexible training program designed to balance training with life. Perfect for boardroom warriors, parents, students and athletes looking to train while life has your axe to the grindstone.
Skill Level: Intermediate / Advanced
Session Duration: 20–70mins
Training Per Week: 2 Mandatory, 3 Optional Days
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TAKE CONTROL OF YOUR TRAINING
We get it, you’ve got limited time. With Grindstone, you’ve also got unlimited potential. Designed with demanding schedules in mind, Grindstone lets you dominate at any time of day.
Rest Day
A
Today is a rest day.
Directions
A
Warm up as needed then hit the plyometric reactive work. Then hitting some conditioning with DB hang power cleans and push ups. John
B1
Lateral Med Ball Throw
3 x 10
B2
Medball Explosive Scoop Throw
3 x 10
B3
RDL to Shrug
3 x 10
C1
Dumbbell Hang Power Clean
10, 9, 8, 7, 6
C2
Deficit Push Ups
5 x 20
Directions
A
I want 10 minutes of easy pace on the Assault Bike and banded squats to warm up. Then we are going to get rolling today by hitting some singles on the back squat w/ elevated heels. These don't have to be limit singles - I want them to be smooth and fast but they do need to be heavy enough to drive adaptation. Then hit the conditioning for accessory work. John
B1
Echo/Assault/Implement of Choice
2 x 5:00
B2
Banded Support Full Squat
2 x 1:00
C
Bilateral Squat w/ Elevated Heel
5 x 1
D1
Pull Up - Strict
4 x 10
D2
Dumbbell Bulgarian Split Squat
4 x 10
D3
Parallel Bar Dips
4 x 10
E
Jump Rope
3 x 100
Directions
A
I want to hit some prep work before jumping in on the close grips and upper back work. After each set of 5 reps, I want some incline rear delt flies to hit the upper back. Then we have some nasty Tabata work with the DB floor press and supine ring pull ups. Get to work. John
B1
Empty Bar Strict Press
3 x 10
B2
Straight Arm Push Down
3 x 10
C1
Close Grip Bench Press
4 x 5
C2
Incline Bench Rear Delt Fly
4 x 12
D1
Dumbbell Floor Press
8 x 20
D2
Supine Ring Pull Up
8 x 20
Rest Day
A
Today is a rest day.
A1
Echo/Assault/Implement of Choice
100, 75, 50
A2
Russian KB Swings
3 x 30
B
Ruck
1 x 30:00
Directions
A
For prep today, hit three times through with 20 calories and 8 Dumbbell RDLs. I want slow and controlled on the RDLs with a good stretch. We are going to hit a heavy 5 reps on the deadlift for some strength work. Then hit some speed work in the conditioning with deadlifts and throws. And some arm work with reverse and hammer curls. John
B1
Echo/Assault/Implement of Choice
3 x 20
B2
Dumbbell RDL
3 x 8
C
Deadlift
1 x 5
D1
Deadlift
5 x 3
D2
Med Ball Seated Throws
5 x 10
E1
Barbell Reverse Curl
3 x 10
E2
Cross Body Hammer Curls
3 x 10
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Power Athlete
Our coaches - strength & conditioning blacksmiths – preach performance-based programming that transforms your athletic potential into real world results.
Rob
Father
Verified Athlete"I started following Grindstone 3 years ago after my first child was born. The flexibility of the programming allows me to easily schedule my week so I can get after my training."
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