5 Workouts a Week
There are five new workouts every week posted daily. The programming follows a logical framework for variety and intensity.
Max 45-minute Workouts
Optimal dose of weightlifting and relative high intensity workouts to improve your fitness without leaving your body destroyed.
Functional Movements
Train the classic heavy lifts and perform varied functional movements to become a well-rounded, physically formidable human.
Workout of the Day
- Thursday 241121
For load:
Back squat 1-1-1-1-1-1-1Instructions:
Score: load used for the heaviest successful single reps while maintaining sound technique.
Load: Warm-up with 3-4 sets of 2-3 reps, then add weight after every working set. Rest 3-5 minutes between sets. Breath in and engage your core before every rep. Make sure you achieve a squat depth of hips below knee level. Maintain quality movement and when you hit technical failure, reduce load. If you feel like it attempt a new personal best during the last two sets.
Complete the accessory work (below) after weightlifting.Options:
Use the same challenging load across for 7 sets of 2-3 reps and train proper form.
Back squat: 3-3-3-3-3-3 heavy double dumbbell squats.Accessory
3 rounds with 1 minute rest between them:
45 seconds plank hold
15 calf raises on a weight plate
15 hanging leg raise or 30 seconds of front lever variant
What is included in GARAGEGRIT?
- Daily workouts with instructions.
- Simple warm-up routine.
- Unlimited access to previous workouts.
- Movement options for different skills and equipment.
- Post your score and track your results in your profile.
Frequently Asked Questions
How much does GARAGEGRIT cost?
GARAGEGRIT is a fitness platform under development and the access to the program is unrestricted and free at this time. All you need to do is to create an account to track your scores.
Who is GARAGEGRIT for?
For everyone who wants to train to live a good life and not the other way around. GARAGEGRIT is for you if you want to follow a simple, time efficient workout program which makes you strong and fit to live an active lifestyle. The program is specifically designed for athletes who built a small home gym and want to maximize their time and equipment so functional fitness can be a daily habit in their life.
What equipment do I need?
– Barbell + bumper plates
– Squat rack + bench
– Pull-up bar + rings
– Dumbbells and a Kettlebell
– Medicine-ball
– Jump rope
– Pylo box
– Cardio machine
– Exit to running
With modification options provided to every daily workout you can follow the program even with limited equipment.
Are GARAGEGRIT workouts randomly varied?
Not at all. The GARAGEGRIT strength and conditioning program is built on a 4-week macro- and a 5-day micro cycle providing framework to the variance. The template structure ensures that in every week there is one heavy weightlifting day, one barbell cycling or heavy conditioning session, one bodyweight conditiong and two-three classic, so called multi-modal conditiong workouts. Movements are tactfully selected to ensure that workouts provide the best stimulus to improve all aspects of physical abilities over time.
Do I have to work at maximum intensity during every workout?
Absolutely not! Our goal is to build you up not to beat you up. GARAGEGRIT workouts are carefully structured so you can work in the threshold where the magic happens, without burning out. That high intensity is relative to how you actually feel that day. Read the workout instructions, listen to your body during warm-up and choose the right load and movement options of that day. The aim is to work smart so you can come back and train again tomorrow.
Do GARAGEGRIT workouts include high skill movements?
No. You will not be required to walk on your hands, do pistol squats, fly through a dozen unbroken ring muscle-ups or squat snatch your body weight multiple times. We leave that to the professional athletes. GARAGEGRIT programming does include however all the basics you need for becoming a powerful human being with well rounded physical abilities.
I skipped a workout. What to do?
Just show up in your home gym tomorrow and do the workout of the day. Life happens and skipping a workout now and than is inevitable. But make sure it does not become a regular habit.