QUARANTINE
TRAINING PROGRAM
8 Week Training Program
PROGRAM PURPOSE
Training different physical abilities will be key during these crazy times and we have tried to incorporate all of these within this program. We basically
got tired of seeing all the horseshit workouts being distributed out there and wanted to offer you something that has a little backbone to it.
Residual training effects are real and we truly try to incorporate what you need instead of what looks cool. You'll notice strength endurance, anaerobic
power & capacity, aerobic power & capacity all get covered in this program.
PROGRAM OUTLINE
Each of these workouts is based upon the premise that there are a few movements that are foundational to normal human existence. These workouts
are designed for people looking for “minimalist style” full body workouts that train large movements. The goal during this quaratine is to MOVE and
this is the goal of this program. Minimalist training utilizes one exercise from each of the foundational movements per workout. Naturally, if you want
to be a strong, athletic, healthy human, you train all of these foundational patterns. Here they are:
Jump, Squat, Hinge, Push, Pull, Lunge, Brace/Core
These training sessions are broken down by cards which represent weeks, but we wanted to make sure that you dont feel pressured to get all 5
sessions in per week. Just use these cards as a checklist and complete each session when you can. Just make sure you do not skip ahead. There is a
reason why we placed the conditioning where we placed it.
RECOMMENDED EQUIPMENT
Basically anything you can lift, swing, carry or pick-up. Get creative with what you use and how you use it. HAVE FUN!
[Link]
13BarStrong
CARD 1
13 BAR PERFORMANCE
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP
Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8
ACTIVATION ACTIVATION ACTIVATION ACTIVATION
ACTIVATION
Pogo Jumps 2 x 15 Pogo Jumps 2 x 15 Pogo Jumps 2 x 5 Pogo Jumps 2 x 5
Pogo Jumps 2 x 15
High Knees 2 x :30s
Non-Countermovement Jumping Jacks 2 x :30s Non-Countermovement Non-Countermovement
Non-Countermovement
Broad Jumps 2 x 5 Squat Jumps 2 x 5 Broad Jumps 2 x 5
Squat Jumps 2 x 5
THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT
THE WORKOUT
20s ON / 40s OFF 20s ON / 40s OFF 20s ON / 40s OFF 20s ON / 40s OFF
20s ON / 40s OFF
4 Rounds 4 Rounds 4 Rounds 4 Rounds
4 Rounds
Step-up (L) Lateral Lunge (L) Split Squat (L) Reverse Lunge (L)
Squat
Step-Up (R) Lateral Lunge (R) Split Squat (R) Reverse Lunge (R)
Glute Bridge Holds
RDL Burpee + Push-Up SL RDL (L) Swings (aka kb swings)
Push-Up
Overhead Press Alternating Bent Row SL RDL (R) 1-Arm Press (L)
1-Arm Row (L)
2-Arm Bent Over Row Forward Crawl Push-Up w/ Rotation 1-Arm Press (R)
1-Arm (R)
Side Plank (L) Carry Something Heavy 1-Arm Ground To OVH (L) Upright Row
Plank
Side Plank (R) 1-Arm Ground to OVH (R) Forward Crawl
CONDITIONING - CONDITIONING CONDITIONING CONDITIONING CONDITIONING
Alactic Power Cardiac Power Flush Alactic Capacity Threshold
Run or Implement Run or Implement Run, Ruck, Walk or Implement Run or Implement Run or Implement
Work: 10s Work: 1:00m Work: 30:00m Work: 10s Work: 3:00m
Rest: 2:00m Rest: 2:00m Rest: Rest: 20s Rest: 1:00m
Reps: 5 Reps: 5 Reps: Reps: 10 Reps: 4
Sets: 1 Sets: 1 Sets: 1 Sets: 2 Sets: 1
Effort: MAX EFFORT SPRINT Effort: Max Effort: 75-80% Effort: Max Effort: 90%-95%
CARD 2
13 BAR PERFORMANCE
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP
Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8
ACTIVATION ACTIVATION ACTIVATION ACTIVATION
ACTIVATION
Pogo Jumps 2 x 15 Pogo Jumps 2 x 15 Pogo Jumps 2 x 15 Pogo Jumps 2 x 15
Pogo Jumps 2 x 15
High Knees 2 x :30s
Non-Countermovement Jumping Jacks 2 x :30s Non-Countermovement Non-Countermovement
Non-Countermovement
Broad Jumps 2 x 5 Squat Jumps 2 x 5 Broad Jumps 2 x 5
Squat Jumps 2 x 5
THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT
THE WORKOUT
30s ON / 40s OFF 30s ON / 30s OFF 30s ON / 30s OFF 30s ON / 30s OFF
30s ON / 30s OFF
4 Rounds 4 Rounds 4 Rounds 4 Rounds
4 Rounds
Step-up (L) Lateral Lunge (L) Split Squat (L) Reverse Lunge (L)
Squat
Step-Up (R) Lateral Lunge (R) Split Squat (R) Reverse Lunge (R)
Glute Bridge Holds
RDL Burpee + Push-Up SL RDL (L) Swings (aka kb swings)
Push-Up
Overhead Press Alternating Bent Row SL RDL (R) 1-Arm Press (L)
1-Arm Row (L)
2-Arm Bent Over Row Forward Crawl Push-Up w/ Rotation 1-Arm Press (R)
1-Arm (R)
Side Plank (L) Carry Something Heavy 1-Arm Ground To OVH (L) Upright Row
Plank
Side Plank (R) 1-Arm Ground to OVH (R) Forward Crawl
CONDITIONING - CONDITIONING CONDITIONING CONDITIONING CONDITIONING
Alactic Power Cardiac Power Flush Alactic Capacity Threshold
Run or Implement Run or Implement Run, Ruck, Walk or Implement Run or Implement Run or Implement
Work: 10s Work: 1:00m Work: 30:00m Work: 10s Work: 3:00m
Rest: 2:00m Rest: 2:00m Rest: Rest: 20s Rest: 1:00m
Reps: 6 Reps: 6 Reps: Reps: 11 Reps: 5
Sets: 1 Sets: 1 Sets: 1 Sets: 2 Sets: 1
Effort: MAX EFFORT SPRINT Effort: Max Effort: 75-80% Effort: Max Effort: 90%-95%
CARD 3
13 BAR PERFORMANCE
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP
Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8
ACTIVATION ACTIVATION ACTIVATION ACTIVATION
ACTIVATION
Pogo Jumps 2 x 15 Pogo Jumps 2 x 15 Pogo Jumps 2 x 15 Pogo Jumps 2 x 15
Pogo Jumps 2 x 15
High Knees 2 x :30s
Non-Countermovement Jumping Jacks 2 x :30s Non-Countermovement Non-Countermovement
Non-Countermovement
Broad Jumps 2 x 5 Squat Jumps 2 x 5 Broad Jumps 2 x 5
Squat Jumps 2 x 5
THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT
THE WORKOUT
30s ON / 40s OFF 30s ON / 30s OFF 30s ON / 30s OFF 30s ON / 30s OFF
30s ON / 30s OFF
5 Rounds 5 Rounds 5 Rounds 5 Rounds
5 Rounds
Step-up (L) Lateral Lunge (L) Split Squat (L) Reverse Lunge (L)
Squat
Step-Up (R) Lateral Lunge (R) Split Squat (R) Reverse Lunge (R)
Glute Bridge Holds
RDL Burpee + Push-Up SL RDL (L) Swings (aka kb swings)
Push-Up
Overhead Press Alternating Bent Row SL RDL (R) 1-Arm Press (L)
1-Arm Row (L)
2-Arm Bent Over Row Forward Crawl Push-Up w/ Rotation 1-Arm Press (R)
1-Arm (R)
Side Plank (L) Carry Something Heavy 1-Arm Ground To OVH (L) Upright Row
Plank
Side Plank (R) 1-Arm Ground to OVH (R) Forward Crawl
CONDITIONING - CONDITIONING CONDITIONING CONDITIONING CONDITIONING
Alactic Power Cardiac Power Flush Alactic Capacity Threshold
Run or Implement Run or Implement Run, Ruck, Walk or Implement Run or Implement Run or Implement
Work: 10s Work: 1:00m Work: 30:00m Work: 10s Work: 3:00m
Rest: 2:00m Rest: 2:00m Rest: Rest: 20s Rest: 1:00m
Reps: 8 Reps: 8 Reps: Reps: 12 Reps: 6
Sets: 1 Sets: 1 Sets: 1 Sets: 2 Sets: 1
Effort: MAX EFFORT SPRINT Effort: Max Effort: 75-80% Effort: Max Effort: 90%-95%
CARD 4
13 BAR PERFORMANCE
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP
Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8
ACTIVATION ACTIVATION ACTIVATION ACTIVATION
ACTIVATION
Pogo Jumps 3 x 15 Pogo Jumps 2 x 15 Pogo Jumps 3 x 15 Pogo Jumps 2 x 15
Pogo Jumps 3 x 15
High Knees 2 x :30s
Countermovement Broad Jumping Jacks 2 x :30s Countermovement Squat Countermovement Broad
Countermovement Squat
Jumps 3 x 5 Jumps 3 x 5 Jumps 3 x 5
Jumps 3 x 5
THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT
5 Rounds of 10 Reps 5 Round of 10 Reps 5 Rounds of 10 Reps 5 Rounds of 10 Reps 5 Rounds of 10 Reps
RFE Split Squat (each) Alt Lateral Lunge (each) Walking Lunge (each) Speed Squat Curtsy Squat
RDL SL RDL (each) Swings 1-Arm Muscle Snatch (each) Glute Bridge Marches (each)
Push-up Overhead Press Push-Up w/Rotation Half Kneeling Press Yoga Push-Up
1-Arm Row (each) 2-Arm Bent Row Burpee Inch Worms w/ Push-Up Bent Over Speed Row
Plank SL Glute Bridge (each) Backward Crawl (yds) Side Plank Leg Lifts (each) Forward Crawl (yds)
CONDITIONING - CONDITIONING CONDITIONING CONDITIONING CONDITIONING
Alactic Power Cardiac Power Flush Alactic Capacity Threshold
Run or Implement Run or Implement Run, Ruck, Walk or Implement Run or Implement Run or Implement
Work: 7s Work: 1:00m Work: 45:00m Work: 15s Work: 5:00m
Rest: 1:30m Rest: 2:00m Rest: Rest: 30s Rest: 2:00m
Reps: 5 Reps: 6 Reps: Reps: 10 Reps: 4
Sets: 2 Sets: 1 Sets: 1 Sets: 2 Sets: 1
Effort: MAX EFFORT SPRINT Effort: Max Effort: 75-80% Effort: Max Effort: 90%-95%
CARD 5
13 BAR PERFORMANCE
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP
Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8
ACTIVATION ACTIVATION ACTIVATION ACTIVATION
ACTIVATION
Pogo Jumps 3 x 15 Pogo Jumps 2 x 15 Pogo Jumps 3 x 15 Pogo Jumps 2 x 15
Pogo Jumps 3 x 15
High Knees 2 x :30s
Countermovement Broad Jumping Jacks 2 x :30s Countermovement Squat Countermovement Broad
Countermovement Squat
Jumps 3 x 5 Jumps 3 x 5 Jumps 3 x 5
Jumps 3 x 5
THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT
5 Rounds of 12 Reps 5 Round of 12 Reps 5 Rounds of 12 Reps 5 Rounds of 12 Reps 5 Rounds of 12 Reps
RFE Split Squat (each) Alt Lateral Lunge (each) Walking Lunge (each) Speed Squat Curtsy Squat
RDL SL RDL (each) Swings 1-Arm Muscle Snatch (each) Glute Bridge Marches (each)
Push-up Overhead Press Push-Up w/Rotation Half Kneeling Press Yoga Push-Up
1-Arm Row (each) 2-Arm Bent Row Burpee Inch Worms w/ Push-Up Bent Over Speed Row
Plank SL Glute Bridge (each) Backward Crawl (yds) Side Plank Leg Lifts (each) Forward Crawl (yds)
CONDITIONING - CONDITIONING CONDITIONING CONDITIONING CONDITIONING
Alactic Power Cardiac Power Flush Alactic Capacity Threshold
Run or Implement Run or Implement Run, Ruck, Walk or Implement Run or Implement Run or Implement
Work: 7s Work: 1:00m Work: 45:00m Work: 15s Work: 5:00m
Rest: 1:30m Rest: 2:00m Rest: Rest: 30s Rest: 2:00m
Reps: 6 Reps: 8 Reps: Reps: 11 Reps: 5
Sets: 2 Sets: 1 Sets: 1 Sets: 2 Sets: 1
Effort: MAX EFFORT SPRINT Effort: Max Effort: 75-80% Effort: Max Effort: 90%-95%
CARD 6
13 BAR PERFORMANCE
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP
Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8
ACTIVATION ACTIVATION ACTIVATION ACTIVATION
ACTIVATION
Pogo Jumps 3 x 15 Pogo Jumps 2 x 15 Pogo Jumps 3 x 15 Pogo Jumps 2 x 15
Pogo Jumps 3 x 15
High Knees 2 x :30s
Countermovement Broad Jumping Jacks 2 x :30s Countermovement Squat Countermovement Broad
Countermovement Squat
Jumps 3 x 5 Jumps 3 x 5 Jumps 3 x 5
Jumps 3 x 5
THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT
5 Rounds of 15 Reps 5 Round of 15 Reps 5 Rounds of 15 Reps 5 Rounds of 15 Reps 5 Rounds of 15 Reps
RFE Split Squat (each) Alt Lateral Lunge (each) Walking Lunge (each) Speed Squat Curtsy Squat
RDL SL RDL (each) Swings 1-Arm Muscle Snatch (each) Glute Bridge Marches (each)
Push-up Overhead Press Push-Up w/Rotation Half Kneeling Press Yoga Push-Up
1-Arm Row (each) 2-Arm Bent Row Burpee Inch Worms w/ Push-Up Bent Over Speed Row
Plank SL Glute Bridge (each) Backward Crawl (yds) Side Plank Leg Lifts (each) Forward Crawl (yds)
CONDITIONING - CONDITIONING CONDITIONING CONDITIONING CONDITIONING
Alactic Power Cardiac Power Flush Alactic Capacity Threshold
Run or Implement Run or Implement Run, Ruck, Walk or Implement Run or Implement Run or Implement
Work: 7s Work: 1:00m Work: 45:00m Work: 15s Work: 5:00m
Rest: 1:30m Rest: 2:00m Rest: Rest: 30s Rest: 2:00m
Reps: 8 Reps: 10 Reps: Reps: 12 Reps: 6
Sets: 2 Sets: 1 Sets: 1 Sets: 2 Sets: 1
Effort: MAX EFFORT SPRINT Effort: Max Effort: 75-80% Effort: Max Effort: 90%-95%
CARD 7
13 BAR PERFORMANCE
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP
Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8
ACTIVATION ACTIVATION ACTIVATION ACTIVATION
ACTIVATION
Pogo Jumps 3 x 15 Pogo Jumps 2 x 15 Pogo Jumps 3 x 15 Pogo Jumps 2 x 15
Pogo Jumps 3 x 15
High Knees 2 x :30s
Countermovement Broad Jumping Jacks 2 x :30s Countermovement Squat Countermovement Broad
Countermovement Squat
Jumps 3 x 5(continuous) Jumps 3 x 5 (continuous) Jumps 3 x 5 (continuous)
Jumps 3 x 5 (continuous)
THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT
6 Rounds of 8 Reps 6 Rounds of 8 Reps 6 Rounds of 8 Reps 6 Rounds of 8 Reps 6 Rounds of 8 Reps
OVH RFE Split Squat (each) Lateral Step-Up (each) Knee Hug + Lunge (each) Speed Squat Curtsy Squat
RDL SL RDL w/ Reach (each) Swings 1-Arm Muscle Snatch (each) Glute Bridge Marches (each)
Speed Push-up Push Press Spiderman Push-Up Half Kneeling 1-Arm Press Yoga Push-Up
1-Arm Row (each) 2-Arm Alternating Bent Row Burpee + Push-Up Inch Worms w/ Push-Up Bent Over Speed Row
Plank w/ leg lift (each) Glute Bridge w/Leg Swing Backward Crawl (yds) Side Plank Leg Lifts (each) Forward Crawl (yds)
(each)
CONDITIONING - CONDITIONING CONDITIONING CONDITIONING CONDITIONING
Alactic Power Cardiac Power Flush Alactic Capacity Threshold
Run or Implement Run or Implement Run, Ruck, Walk or Implement Run or Implement Run or Implement
Work: 5s Work: 1:30m Work: 45:00m Work: 20s Work: 6:00m
Rest: 1:30m Rest: 2:00m Rest: Rest: 20s Rest: 2:00m
Reps: 10 Reps: 10 Reps: Reps: 10 Reps: 4
Sets: 2 Sets: 1 Sets: 1 Sets: 2 Sets: 1
Effort: MAX EFFORT SPRINT Effort: Max Effort: 75-80% Effort: Max Effort: 90%-95%
CARD 8
13 BAR PERFORMANCE
SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP
Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8 Defranco Agile 8
ACTIVATION ACTIVATION ACTIVATION ACTIVATION
ACTIVATION
Pogo Jumps 3 x 15 Pogo Jumps 2 x 15 Pogo Jumps 3 x 15 Pogo Jumps 2 x 15
Pogo Jumps 3 x 15
High Knees 2 x :30s
Countermovement Broad Jumping Jacks 2 x :30s Countermovement Squat Countermovement Broad
Countermovement Squat
Jumps 3 x 5(continuous) Jumps 3 x 5 (continuous) Jumps 3 x 5 (continuous)
Jumps 3 x 5 (continuous)
THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT THE WORKOUT
6 Rounds of 10 Reps 6 Rounds of 10 Reps 6 Rounds of 10 Reps 6 Rounds of 10 Reps 6 Rounds of 10 Reps
OVH RFE Split Squat (each) Lateral Step-Up (each) Knee Hug + Lunge (each) Speed Squat Curtsy Squat
RDL SL RDL w/ Reach (each) Swings 1-Arm Muscle Snatch (each) Glute Bridge Marches (each)
Speed Push-up Push Press Spiderman Push-Up Half Kneeling 1-Arm Press Yoga Push-Up
1-Arm Row (each) 2-Arm Alternating Bent Row Burpee + Push-Up Inch Worms w/ Push-Up Bent Over Speed Row
Plank w/ leg lift (each) Glute Bridge w/Leg Swing Backward Crawl (yds) Side Plank Leg Lifts (each) Forward Crawl (yds)
(each)
CONDITIONING - CONDITIONING CONDITIONING CONDITIONING CONDITIONING
Alactic Power Cardiac Power Flush Alactic Capacity Threshold
Run or Implement Run or Implement Run, Ruck, Walk or Implement Run or Implement Run or Implement
Work: 5s Work: 1:30m Work: 45:00m Work: 20s Work: 6:00m
Rest: 1:30m Rest: 2:00m Rest: Rest: 20s Rest: 2:00m
Reps: 12 Reps: 12 Reps: Reps: 12 Reps: 5
Sets: 2 Sets: 1 Sets: 1 Sets: 2 Sets: 1
Effort: MAX EFFORT SPRINT Effort: Max Effort: 75-80% Effort: Max Effort: 90%-95%
