Sample Programs

To help you better understand what your training could look like, we’re sampling 1 day of each of our 6 programs. These are just one of many workouts, each day will bring a new type of workout in each program and a new challenge to face! 
Condition One - Functional Intensity Program 

Our functional intensity program is guaranteed to push you to your physical and mental limits, designed to maximize work capacity across all aspects of fitness. Ideal for anyone interested in increasing their endurance/conditioning, becoming a better athlete, fat loss, and overall health. Condition One's goal is to make athletes who are faster, leaner, and stronger. 


15 sec row/ 45 sec rest
30 sec row/ 30 sec rest
45 sec row/ 15 sec rest
30 sec row/ 30 sec rest
15 sec row/ 45 sec rest
60 sec sprint


EMOM (Every Minute On the Minute). Get your timers started! On the beginning of each minute, you'll complete one of the exercises below. If the exercise takes you 30 sec to complete, then you have 30 sec to rest before having to start your next exercise. Athletes can choose to push through each exercise as fast as possible in order to maximize rest times, or they can choose to go at a slower pace and sacrifice their rest times.

EMOM 14 minutes (7 of each exercise)
Even Minutes - Back Squat x7 reps (building)
Odd Minutes - 7 High Box Jumps (mid thigh to waist or higher)

*Athletes are reminded to always scale weight/height/distance before modifying movement, whenever possible. 


Did you think your workout was over...not quite yet! This metcon is to be completed starting at minute 15 - which gives you 1 minute rest after completing your weightlifting portion.

5RFT (5 rounds for time)
8 Stationary Back Rack Lunges (95lbs)
12 Power Cleans (95lbs)
16 box jumps (24in, 20in)
*Athletes are reminded to always scale weight/height/distance before modifying movement, whenever possible.

Condition Two - Functional Intensity Program Scaled

Not quite ready to complete Condition One yet? Condition Two is designed for intermediate athletes to help them work towards Condition One capabilities. Ideal for anyone interested in increasing their endurance/conditioning, becoming a better athlete, fat loss, and overall health. 


Alternating Tabata - alternate between the two exercises below. 20 sec of exercise, 10 sec of rest, then switch to the next exercise and repeat. 8 minutes total.
Jumping Squats


On the 30s x 12 min - a new movement begins every 30 seconds, if you complete the prescribed amount of reps before 30 seconds, you can use that as rest time before the next movement begins. As an example - your timer is going as you complete your 10 plank shoulder taps, you complete them in 20 seconds, rest for 10 seconds, then as the clock hits the 30 second mark, you begin your banded strict pull-ups. When the clock hits 1 minute, you'll begin your push-ups. You will keep the clock going for 12 minutes (each round of the 4 exercises will take 2 minutes, so you will complete 6 rounds in total).

1) 10 Plank Shoulder Taps (in push-up position)
2) 4-6 Banded Strict Pull-Ups
3) 6-8 Push-Ups
4) Rest 
*All movements are strict, do not kip. Use assistance where needed - push-ups can be completed on knees as a substitute if necessary.


AMRAP 8 - As Many Rounds As Possible in 8 minutes. Set your timers for 8 minutes and begin! Complete the prescribed reps of each of the exercises below, and keep going for 8 minutes with as minimal rest as possible. Once your 8 minute timer goes off, you're done! Log how many rounds you were able to complete.
1) 12 Single Arm DB Push Press (6 each side) (35lbs/25lbs) - if you ever see a (weight/weight), the first weight is for men and the second weight is for women
2) 8 Burpees over DBs
*Athletes are reminded to always scale weight/height/distance before modifying movement whenever possible

Condition Three - Bodyweight/Calisthenics Program

Don't have access to a gym, want to get a workout in from home, or traveling? Leave your excuses at the door because Condition Three is a bodyweight/minimal equipment only program that can be completed almost anywhere. So get up, get out, and move! #NeverQuit


1 min Jump Rope
30 sec High Knees
30 sec Forearm Plank
30 sec Superman


5RFT (5 Rounds For Time) - get your timers going! Complete the 4 exercises below with as little rest as possible. See how quickly you can get through 5 rounds of the circuit and log your time!

100m Sprint
10 Pull-ups
20 Flutter Kicks
8 Jump Squats
*This workout can be adjusted as you see fit. If you struggle with Pull-ups, we suggest using a band for assistance. Overtime, you can lighten the band tension and start crushing Pull-ups on your own!

Condition Four - Functional Mobility Program

Here at C1, we understand that how you move plays a huge role in how your perform, which is why we offer Condition Four - a foundational program for all levels of fitness, to help develop and improve functional mobility. 5 days/wk you will receive a 15-30 minute body part focused training video to guide you to improved functionality and performance. This program is led by Functional Range Conditioning Mobility Specialist, Scott Brewer.

 W1D1 Functional Mobility is focused on Hip Mobility. If you work a 9-5 job or are sitting most of the day, chances are you have tight hips. Having tight hips can severely impede an athlete's full range of motion, cause daily pain, or cause injury. Have you been experiencing low back pain? One of the common causes of low back pain is tight hips. Try out our guided hip mobility video if you want to improve as an overall athlete and stay injury free! 


Extreme Conditioning

This program is an advanced weekly workout/challenge designed to test your strength, endurance, and mental resiliency. Ideal for anyone interested in pushing themselves past any mental barriers they've built up or if you want an extra calorie burner. Are you interested in fat loss but the scale won't seem to move? Simply adding in our Extreme Conditioning could be just the push you need in order to get over your plateau. 

10-8-6-4-2-1 - Get ready to be pushed to your limits. The below three exercises are to be done in a circuit manner, one after the other with little to no rest time. You will complete 10 reps of each exercise your first round. On your second round, you will complete 8 reps of each exercise. On your third round, you will complete 6 reps of each exercise... and so on until you are on the last round, 1 of each exercise. Record your time.
1) Muscle Ups or Pull Ups (add assistance if necessary)
2) Burpees
3) Decline Push-ups


Powerlifting is our strength based program, focused on maximizing your capabilities in the Big Three (Squat, Bench, Deadlift). Ideal for anyone interested in gaining muscle, getting stronger, and pushing their limits on how much they can lift. This program is led by our world-record powerlifting coach, Gina Aversa.

*all programs are written SetsxReps (6x3 = 6 sets, 3 reps)

Primary Movements

Opposite Stance Deadlifts 8x3 @65%- beltless
If you usually pull conventional, do sumo instead, and vice versa. Working the stance that you don't favor is crucial in order to get stronger. Both sumo and conventional work different muscle groups. If you only ever perform one, you will likely develop muscular imbalances.
Each rep to be completed with a full stop on the ground - no touch and go, and no bouncing!

Secondary Movements

Snatch Grip Barbell RDLs 3x15 @ RPE 8
RPE = Rate of Perceived Exertion. 1 would be very light and 10 would be absolutely max effort.

Accessory Movements
If weight is necessary for accessory movements, pick a weight that is RPE 6-7
1) Side Planks 4x :30 sec
2) Weighted Back Extensions 4x12
3) Suitcase Deadlift 4x12 each side