About This Program

This is EVERYTHING that Ben does, literally. This is the way Ben’s been training for the last 10+ years, and it’s seemed to work out pretty well so far. Now he’d love to share it with you!

About This Program
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
0.00 / month

The Programming

This includes multiple sessions per day (typically 2, AM and PM) that contain everything from weightlifting programs, gymnastics and skill work, to metcons, conditioning, and partner workouts. You will be following Ben’s program exactly 1 week behind him. He will provide explanations for each workout, as well as what the goal/stimulus for each should be. When available, he will also post his, and his teammates’, times as a reference point. The Ben’s Blueprint programming is not periodized in any specific way. You can jump in at any time.

The Programming

3 Day Sample

Monday
AM Session
Back Squat
6 x 3 Reps
*I used 365 here, which is 78% for me. Nice and smooth reps here.

With a partner for time
100 Calorie Row
100 Calorie Bike
100 Deadlifts 185/125#
100 Wall Ball
100 Muscle Ups
100 Wall Ball
100 Deadlift 185/125#
100 Calorie Bike
100 Calorie Row

*I did this one with Scott Panchik and we finished in 37:53. Broke everything but the muscle ups and row into sets of 10. Muscle ups we did 5’s and the row we did 20/20/15 each.
PM Session
10 Rounds for time of:
15 GHD sit ups
1 Pegboard Climb
*I didn’t have a clock on this one, just worked fast.

6 Rounds of:
40 YD Sled Push Walk
10 Strict HSPU (Should be unbroken)
Rest 1:1 with a partner (“You go, I go” style)
Right into…
6 Rounds of:
25 Calorie Assault Bike (500watts +)
Rest 1:1 with a partner (“You go, I go” style)
*Sled push = 20 down/20 back. Weight depends on sled and pavement. Should be able to do without stopping.

Tuesday
AM Session
Running Conditioning
Warm up… then,
5 Rounds
3 Minutes TEMPO
2 Minutes EASY
*Finish with 6 x 100m Strides, do these EMOM. Just a good strong pace to try and loosen up the legs a bit!

Squat Cleans
3 Rounds at each weight (1:1 Alternating with a partner)
10 @ 135/95
8 @ 155/105#
6 @ 185/125#
4 @ 205/135#
2 @ 225/155#
*Example, you do 10, I do 10 x 3 sets. Change weights then you do 8, I do 8, x 3 rounds each. Keep adding weight and decreasing the weight. 3 sets at each weight for each person!

PM Session
Conditioning
Alternating Minutes x 10 minutes
15 Calorie Row
15 Wall Ball 30#/20#
Alternating Minutes x 10 minutes
15 Calorie Bike
15 Burpees (6″ touch)
*This should pick up as you move through it, if the clock catches you just make each one of them a 10 minute AMRAP each! No rest between the two EMOM’s.

Wednesday
AM Session
Power snatches
6 x 2 Reps (You can do these working up)
*Try and stay between 65 and 75% of your 1RM Snatch!

5 Rounds
30 GHD Sit Ups
10 Power Snatches 155/105#
*Try to make the snatches fast singles, keeping the pace between rounds one and rounds 5 consistent! That is the goal, don’t worry about the time here just focus on your pacing between reps on the snatches!

3 x 10 Muscle Ups
*New set every 90 seconds, or 2:00, or 2:30 based off your ability. Scale the rest accordingly! Think of this as 30 reps for time. We aren’t trying to set any pr’s, just trying to do these at a strong pace in 3 sets if possible!

PM Session
5 Rounds
1 Minute Max Toes to Bar
1 Minute Max Ring Dip
1 Minute Max Power Clean 135/95#
1 Minute Rest
*Try and keep your numbers for each round as consistent as you possibly can!

0.00 / month
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics
Krypton Athletics

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