PortSwole was released last year directly after The Open with the intent of giving our bodies a little time to rest and recover from the full-body, multi-jointed lifts found in our everyday programming. The goal was not to improve your overall fitness, but rather to take some time to build strength in a different way. The tank top and a jug of water way. The “I pick things up and put them down” way. The “I am not here to get huge, I am just here to get swole” way. It was easily our most popular specialty course and it’s back!
PortSwole is a 3 day a week program that can be used in addition to your fitness plan or independently. Each swole session is 60 to 90 minutes of pure work with the intent of building muscle and getting ripped. Each day will attack a different part of the body and include some movements that you are used to while introducing you to lots of new ones. All of which can be done by someone of any fitness and ability level.
The swole train will leave the station starting Monday, November 25th and can be purchased in 4 or 8-week segments.
Membership Options:
4 weeks – 3 days of programming each week – $100 per athlete
8 weeks – 3 days of programming each week – $160 per athlete
Fill out the form below to register. Email Sophie or Justin if you have any questions. Thank you!
https://forms.gle/3wkTw3NeQcnAAVvc9
Warm-up
Spend 2 minutes in Z1
Then, dynamic warm-up as a class
Burners, set-up for WOD and complete 2 rounds of
9 cals on any machine but AB
8t unweighted step-ups
7 DB deadlifts
6 DB squats
5 DB renegade rows
Burn WOD
30 min EMOM
1. 15/12 cals row, C2 bike, ski erg (alternate every round)
2. 20t unweighted step-ups
3. 18 DB deadlifts
4. 16 DB squats
5. 14t DB renegade rows
6. Rest
