Brute Strength Online Training Programs

• 90-day cyclical program designed by world-class coaches and delivered via Teambuildr.
• Teambuildr ensures anytime access to pre-planned workouts, best experienced at your local box.
• 6 customizable nutrition programs to choose from based on your goals and lifestyle.*
• For the can't stop, won't stop athlete who want to continue after 90 days, Brute Body offers three additional cycles.
• Trainees join a Brute Body support team and facebook group to bond, motivate and stay connected.*

*These perks are for the Pro option only!

• The brute body program is structured mainly around bodybuilding/powerlifting movements, but there are olympic lifts, gymnastics, and metcons almost everyday. There is 6 days of working out and the setup will depend on the cycle we are in. The first 12 weeks will have you lifting heavy with higher volume on 4 of the days and 2 days will be more "active rest" days that focus on core, some accessory lifts, and conditioning work.
• It will take you around 90 minutes give or take 15 minutes a day to complete the programming. There is a 90 day minimum commitment with the Brute Body Program, however the program itself is a year long program, so if you love it you may continue on through 4 total cycles of 12 weeks each!

• One of the greatest benefits of going with the Pro option will be the ability to have your peers and coaches hold you accountable by posting your PR’s, celebrating with you throughout the process of this program. The Solo option is programming only. Because there are video explanations provided within the programming, that is all the support some people will need to be successful for this.
• The biggest difference in the Solo and Pro option is the access to the Brute Body community via the Facebook page. Because you have access to the Facebook pages that means that you have access to your Brute Body coaches so that you are able to post videos and have your technique evaluated as well as ask questions pertaining to the programming and nutrition plans we have.

If you have access to typical functional fitness equipment (like barbells, kettlebells, rings, rower, etc.) then you’ll be good to go for our standard versions of the program. If not, no sweat, we always now offer commercial gym options of the program so you can easily follow Brute Body anywhere.

Here is a typical upper body day minus the percentages:

1. 4x3 each - SA DB Hang Snatch Rest 1 min 2a. 4x6 Close Grip Bench Press 1

1/4 4 count lower ¼ up / all the way up

2b. 4x10 - Face Pulls - AHAP Rest 2-3 min

3a. 4x6 Chin-up: AHAP 4 count Lower

3b. 4x12 Behind the Neck Press – AHAP Rest 2 min

4a. 3x6 Each Neutral Grip Single Arm DB Bench Press

4b. 3x6 DB Row Rest 90 sec Metcon 5 rounds for time 10 box jumps 7 burpees 5 pullups

The Brute Body Lite program will take around 60 minutes a day to complete while the Brute Body program will take around 90 minutes a day give or take 15 minutes. The Brute Body Lite program will have optional work to complete on Saturday's or Wednesday’s depending on the cycle you are in, while in the Brute Body program you have 6 days a week of scheduled workouts.

YES! We now offer a version of the program specifically for standard (aka commercial) gym members. In order to sign up for this option you will complete registration for Brute Body Standard or Lite programming, then email us at info@brutestrengthtraining.com to switch that to the Commercial Gym option.

The program calls for 5-6 days of working out per week and will typically take you 60-90 minutes a day (depending on if you opt for the standard version or the lite version).

You can absolutely start at a later date and not miss anything, you will just need to click back within your Teambuildr Calendar to the original start date you signed up for in order to see Week 1 Day 1's workout and then you will continue on from there.

There is a 90 day minimum commitment with any subscription to a Brute program. Because the Brute Body program is a year-long program total, if you would like to cancel after the minimum 90 days you will need to email us at info@brutestrengthtraining.com in order to ensure that you are not charged for further months. There is a 10 day minimum cancellation policy that will apply to this as well, which means that you must let us know at least 10 days prior to your upcoming payment to cancel your subscription.

You will be able to view your programming for 2 weeks following the cancellation.

We open registration about every 3 months.

In order to cancel your subscription you will need to email info@brutestrengthtraining.com at least 10 days prior to your next payment date. We have a 10 day cancellation policy which means that if you wish to cancel you have to let us know at least 10 days prior to the payment.

No, your subscription will continue on until you either complete all 4 cycles of Brute Body or you cancel your subscription.

With our Brute Body Pro Program, members also get access to our nutrition plans. We offer four different programs for cycle one, which members get to choose from based on their goals and lifestyle. The four nutrition plan options are

• War on Carbs
• Get Lean
• Lean and Mean
• Get Yoked

In order to get you set up again, all you need to do is email info@brutestrengthtraining. Com and tell us which program you'd like to get into. Please do not complete registration on our website if you have an existing account.

Check your email inbox (and your spam! ) for information regarding what the next steps look like. To get logged into your teambuild account, you can go to teambuildr. Com. If you signed up mid-week you will not see programming in your calendar until the following monday.

If you have signed up any day of the week past sunday (monday through saturday) you will not see programming in your teambuildr account until the following monday. In the meantime be sure to check out your dashboard which has all of the videos and content available you need to review to make the most out of your program!

To update your payment method log in to teambuildr. Com on a desktop computer and then click on your settings page by following the icon in the top right-hand corner of the page. Once you are in the settings you will be able to update your payment method there!

All memberships are a 90 day minimum commitment. When you sign up, your credit card is put on auto-pay and will be billed for 3 monthly payments. If you wish to cancel after the 3 month minimum, all you need to do is email us at info@brutestrengthtraining. Com at least 10 days prior to your next auto-payment to let us know to cancel your subscription going forward.

In most cases, you will have your workout in time to get it done on monday morning.

• If you're a competitive athlete that wants to take your training to another level
• If you've tried tons of other programs and left injured or just didn't get that much better
• If you're looking for a comprehensive program that helps you improve every aspect of your game
• If you have 90 minutes+ per day to train

This program is for very serious athletes. It takes 90 minutes to 3 hours per day and includes highly technical movements like snatches, muscle ups, and handstand pushups. If you are dedicated to doing everything it takes to reach your goals, this is the program for you.

• If you're a competitive athlete that wants to do your best in the Open and local competitions
• If you've tried tons of other programs and left injured or just didn't get that much better
• If you're looking for a comprehensive program that helps you improve every aspect of your game
• If you have 60-90 minutes a day to train

• If you’re at least 35 years or older
• If you have 60-90 minutes a day to train
• If you've tried tons of other programs that have not catered to your age demographic
• If you have a hard time recovering between training sessions and see a decline in performance
• If you're a competitive athlete that wants to do your best in the Open and local competitions
• If you're looking for a comprehensive program that helps you improve every aspect of your game

• The first step in the process is a two-week testing period. For two weeks you will perform a number of benchmark workouts, maxes, max rep gymnastics movements, etc. Based on the results of your testing, we will determine your biggest weaknesses and put you on the appropriate training emphasis. That emphasis will be either Strength, Endurance, or gymnastics.
• No one will sit down and make a program just for you, but instead we have an entire team of experts that make a program for you and others with similar strengths and weaknesses.
• You will move through gymnastics level 1-20 at your own pace (most will never master all levels).
• All endurance workouts come with personalized paces so you can train at or around your lactate threshold (very important to improving endurance and something that no one else does).
• You will check-in with your coach weekly, and he/she will give you feedback, tips, corrective exercises, etc. based on how your week went.*
• From within the private Facebook group, you can have videos analyzed and get tips, tricks and advice from our other coaches and athletes.*

*These options are available only to Pro members, the Solo option for members is programming alone and does not include coaching or access to the Facebook groups.

Each workout includes a warm-up, a video itinerary for the day, technique videos for gymnastics workouts, and personalized endurance paces for all endurance sessions. Your workouts are usually emailed to you at 2AM (depending on the time zone you live in, this time will vary), and if they are not in your inbox you will always be able to log in to your TeamBuildr account to view the workout for the day.

You will begin your program the first Monday after you complete the registration process (so if you sign up on a Wednesday, your first day of testing/training will be on the following Monday), and you will receive programming the Sunday before in your TeamBuildr.com account.

Your coach will be Adrian Conway. Adrian won the CrossFit Games Affiliate Cup in 2017 with the Wasatch Brutes. Adrian placed 21st at the 2015 Games and was a member of the back-to-back affiliate cup champion team Hack's Pack Ute. Adrian played collegiate football and has since been a coach for the past 7 years. He has a degree in exercise science, has coached numerous collegiate athletes, regional athletes, etc. Each week you will check-in with Adrian explaining how each workout went, how you are feeling, what went well and what didn't. Then he will give you feedback on your week. He can also do things like help you customize the program around your schedule, give corrective exercises, and connect you to our other experts if needed.

*Pro Option Only

We do our best to make sure the programming is well balanced and no one gets hurt. However, people do get injured from time to time. If that happens to you we have a few options.

1. We can set you up with a free consultation with our Brute Mobility and Injury Prevention team Active Life RX.
2. Your coach can give you subs for the programming to work around the injury (Pro option).
3. We can put your account on hold.

The program is 6 days per week, and Sunday is always a complete rest day. Wednesday and Friday are usually lower volume, active recovery days.

• Games Prep: Training, even on recovery days will take at least 90 minutes. Many training days will take 2 and sometimes 3+ hours total. If you do make it to Regionals or the Games, you will probably see two, two-hour sessions some days leading up to competition.
• Compete: Training, even on recovery days will take 60-90 minutes. If you do make it to Regionals or the Games, you will probably see two, two-hour sessions some days leading up to competition.
• Masters: Training, even on recovery days will take 60-90 minutes. If you do make it to Regionals or the Games, you will probably see two, two-hour sessions some days leading up to competition.

We would not suggest supplementing anything else with these competitor programs other than recovery-type work. This programming is the collaboration of experts in their different fields. We are confident that this is the absolute fastest way for you to progress as an athlete.

These programs can absolutely get you to Regionals. They are similar to the same programming we use with our professional athletes Brooke Ence, Adrian Conway, etc. The Compete and Masters programming have less volume than that of the Games Prep program.

See above.

1. climbing rope
2. pull up bar
3. space for handstands and handstands against wall
4. Gymnastics rings with ability to hang (high) and also ability to jump into support (low)
5. parallettes or parallel supports

1. med ball (20/ 14#)
2. barbell
3. Bumper plates
4. Plyo box
5. weight vest / weight belt
6. GHD

1. Three Workouts
1. These workouts will be different styles, but they are usually a Chipper, EMOM or Circuit. Mastery of all components of these three workouts is required for level advancement.
2. Two Supplements
1. Two supplemental workouts are provided per level to augment the skills and strength required for that level, revisit skills previously mastered and, most importantly, provide work on mobility. These workouts do NOT require mastery to advance to the next level.

• Pulling
• Straight-arm pulling
• Bent-arm pulling
• Pushing
• Inverted pushing
• Non-inverted pushing
• Core
• Hanging core
• Support core

• Dynamic movement
• Dynamic bar
• Dynamic floor
• Dynamic rings
• Static positioning
• Hang
• Support
• Core
• Mobility

• One longer skill session per week (usually 30-50 minutes). These sessions have traditionally been one of our Brute Athletes’ favorite workouts!
• Other competitive fitness and gymnastics content:
• Metcons
• Skill challenges and complexes
• Supplemental strength training and skill training sessions
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