Programs

Snake Athlete X

$40

An 8-week strength and conditioning phase by Snake Athletic. Train 6 days a week, or 3 days alongside the 6 day crew. THE WEEK Mon: Rest Tue: Lower + Speed. Plyos and sprints, Back Squat, split squats, RDLs, Nordics. Wed: Upper + Gymnastics. Bench, weighted pull-ups, GHD, strict toes-to-bar, metcon. Thu: Non-impact. Swim or Zone 2, McGill Big 3, Copenhagens and tibs. Fri: Power + Hinge. Jumps, Hang Power Clean, Deadlift, carries, hard intervals. Sat: Upper + Engine. Strict Press, rows, pulldowns, dips, longer engine piece. Sun: EMOM 40. 3 Day: Tue, Fri and Sun with the 6 day crew (plus an optional Thu). THE 8 WEEKS Week 1: heavy triples @ 9 RPE. Enter them on the Numbers tab for your guide weights. Weeks 2-3, Build. Week 4, Deload. Weeks 5-7, Intensify. Week 8, Finish. HOUSE RULES Every running and jumping piece has a knee-friendly swap. Flick the switch on the Train tab. If Back Squats aren't feeling great, Box Squats are always an option: same sets, reps and RPE. Optional 20-40 minute aerobic sessions only if you're sleeping and recovering well. RPE = how hard the set felt (9 = one rep left). RIR = reps left in the tank.

80 sessions, in your Snake app
You choose the start date. Tick sessions off as you go.
Miss a day? It moves to today and the rest follow, so you never fall behind.