Krypton Athletics
Framework
This is a tailored version of the Ben’s Blueprint program. The workouts will be the same for the most part, but the volume will be designed for those only with around 60-90 minutes per day to train.
About This Program
This is a tailored version of the Ben’s Blueprint program. The workouts will be the same for the most part, but the volume will be designed for those only with around 60-90 minutes per day to train. If Ben only had 90 minutes each day to train, these are the things he’d choose to do. Use the Essential Framework program to help maintain a balanced life by prioritizing your time inside the gym, so that you can maximize your time away from it.
The Programming
Ben’s Blueprint is a lot of volume; the Essential Framework program will take the most important pieces from each day of Ben’s Blueprint so that you can get the absolute most from your time at the gym. You’ll get a combination of strength, gymnastics, skill work, metcons, conditioning, and partner workouts.
Sample Day
Monday
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 (Scale this to ring dips if need be or further to push 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. If you don’t have a bike, just substitute box jump overs!
Tuesday
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!
Wednesday
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
1 Minute Max Toes to Bar
1 Minute Max Ring Dip
1 Minute Max Power Clean 135/95#
1 Minute Rest
*Try to work on being consistent and hitting as close to the same number of reps on your last set as your first!
Cash out
100 GHD’s (Either in sets of 50, 25’s, or 10’s)
Additional Programs
Ben's Blueprint
$50.00 / month
This is EVERYTHING that Ben does, literally. 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.
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Smith Bros Garage
$20.00 / month
Daily workouts, gymnastics skills, strength cycles, endurance workouts, and much more. The perfect program for those who want to maximize their limited time to workout.
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Masters
$35.00 / month
Build capacity. Manage Volume. Improve movement and range of motion. Designed by masters athletes for masters athletes.
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