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Annual
For less than the cost of one month of a gym membership you can get a year's access to over 40+movement specific plans and our weekly programming aimed at improving performance and preventing injury.
Monthly
Get access to all of our programs and cancel at any time, Designed by Dr. Zach Long & Pamela Gagnon (Former collegiate gymnast and Games athlete) Performance Plus has a solution for any problem you face in the gym.
6 Month
For less than the cost of a pair of No Bull Shorts you can get 6 months of access to over 40+movement specific plans and our weekly programming aimed at improving performance and preventing injury.
Endurance
Build Your Engine - Air Bike Edition
This 6 week program builds your conditioning on an Air Bike (Echo, Assault, etc) across all 3 major metabolic energy systems. Whether that high intensity sprint style workouts or slow burners are your weakness, this plan will improve your metabolic capacity so you can crush your goals in WODs.
Build Your Engine - Running Edition
This program builds your running conditioning & capacity. Whether that high intensity sprint style workouts or long runs are your jam, this program will unleash your performance!
Double Unders For Beginners
Are you frustrated every time you see Double Unders programmed in a workout and you are stuck doing 2x Single Unders?
We have just the plan for you! Our 3-day per-week, 5 five-week program is designed to develop techniques for learning to perform “Dubs”. Two days per week will focus on form and the third day will work on calf strength and recovery.
5k Training Plan for Fitness Athletes
If you want to PR your 5k and dominate the running WODs at your box this program is for you.
Half Marathon Training Plan for Fitness Athletes
Crush a half marathon without losing your CrossTraining for Fitness gains.
Build Your Engine - Rower Edition
Are you sick of being slow on rowing WODs? Do you wish you didn't dread the 10k, 5k, 2k, or 500m time trial? Good news! You no longer have to. Our Build Your Engine Rowing Program is a six-week complete training program that will make you a monster on the erg!
Build Your Engine Bundle
Unleash Relentless Conditioning, Power, and Endurance for Next Level MetCon Performance!
Get the ultimate conditioning advantage with 50% off our legendary Build Your Engine Bundle—three game-changing programs designed to help you dominate endurance and power-based challenges, no matter your fitness goals.
Gymnastics
First Bar Muscle-Up
Do you have the pulling strength but can’t put the pieces together to obtain the kipping bar muscle up? This skill has 3 portions, the arch, the hollow pull down and the turnover into support. Our program breaks down technique while continuing to build strength and mobility.
Strict Pull-Up
Build strict pulling strength for control and safety before you learn to add kipping momentum.
Lats to Fly
The Lats are the main muscle-mover in all things rig, and even the barbell. Building stronger lats and learning to engage them will help you build overall strength and control.
Pull-Up Endurance
If you have strict pull ups, and want to gain more strict or kipping pulling strength, then you will be challenged in this program.
Chest to Bar Superstar
Do you want more strict pulling strength to eventually learn bar muscle-ups? This program focuses on strict chest to bar pulling strength so pullups will be a breeze and you will be ready for the next step in training.
Butterfly Pull-Up Training
Do you want to increase your speed in your wods and have excellent command of both strict pull-ups & kipping? Then, this program is for you! We will run you through 4 weeks of strength drills, shaping and timing for the BPU and healthy shoulder prehab to keep your body in the best shape possible for this advanced skill.
Gymnasty Abs
Get a 6 pack like a gymnast!
Toes to Bar Overhaul
Struggling to string together toes to bar or just want to string more together but don’t have the right strength, technique or mobility? Then our overhaul program is just what you need!
Ring Stability & Strength
The rings are the ultimate king for training strength & control. This program will bring you more strength for all ring based movements.
Strict Ring Muscle-Up
Building strict muscle-up strength sets the foundation for rapid progress when athletes begin kipping muscle-ups. Those that skill this step find themselves not progressing as they’d like. Build slow strength first, then speed & endurance gains come more easily.
Ring Muscle-Up Endurance
There is a big difference between one muscle-up and cranking out reps during a metabolic conditioning workout. This program builds your muscle-up volume and improves efficiency under fatigue.
Pressing Mechanics Gymnastics Based
Still struggling with hspu or pushup volume? Want to master that strict ring dip but need more pressing & tricep strength? This program will focus on just that…building strength to help you with mechanics and more volume.
Handstand Strength & Stability
This Program builds balance, stability and strength by focusing on holds & shifting weight drills. Drills can be done scaled from a box or full handstand.
Strict Handstand Push-Ups
Tired of failing on just a few reps and losing tension? This program combines strict, kipping, eccentric, scaled deficit, and deficit work to help build maximum capacity.
Handstand Walking
This program requires a freestanding handstand. It will help you gain better technique for walking and build shoulder strength and endurance!
Handstand Balance Breakthrough
The goal of this program is to help you master holds without using a wall. It can be good for those who can only hold free-standing for only a few seconds to those who are very component on the wall but still haven’t built the confidence to move away from the wall.
HSPU Endurance
Tired of failing on just a few reps and losing tension? This program combines strict, kipping, eccentric, scaled deficit, and deficit work to help build maximum capacity.
Gymnasty Weekly Programming
Are you looking to take your gymnastics to the next level? Want to get stronger without having to use a ton of equipment? Then you need to be a member of Performance Plus to get access to our #GYMNASTY weekly programming.
Building A Strict Bar Muscle-Up
The Strict Bar Muscle-Up requires mastery of pulling strength and body awareness. This 5 week program will help you gain strength and technique using weighted pulling work, negatives and drills to help with speed through the transition and much more!
Building a Press Handstand
Our program takes a very advanced skill and breaks it down to build each portion of the press handstand. You will spend time focusing on flexibility, strength, balance and technique.
Kipping Pull-Up Mechanics
If you are struggling with Kipping Pull-Ups, this program will guide you through the right amount of muscle memory, strength and technique so you can achieve your first few or improve the ones you already have.
Double Unders For Beginners
Are you frustrated every time you see Double Unders programmed in a workout and you are stuck doing 2x Single Unders?
We have just the plan for you! Our 3-day per-week, 5 five-week program is designed to develop techniques for learning to perform “Dubs”. Two days per week will focus on form and the third day will work on calf strength and recovery.
Bar Muscle-Up Endurance
Tired of doing singles or small sets of Bar Muscle-Ups in workouts and not sure how to build more endurance and technique? With this program you will be introduced to endurance, strength building and Bar MuscleUp workouts to build capacity.
Pull-Up Strength
If you have a strict pull-up and want to gain more strength, this is the program for you!
If you have a bunch of strict pull-ups, do this program with a weighted vest or light-weighted belt and CRUSH your pull-up strength goals.
Competitive Gymnastics For Fitness Athletes
Gymnastics Box Programming
This twice-per-week program is designed for functional fitness gyms that want to run group strength & conditioning classes focused on developing gymnastics skills with a sprinkle of MetCon-style workouts.
Wall Walk
The Wall Walk is a common skill but also difficult without a proper background in handstand training. Learn to climb a wall like Spiderman with our 5-week program!
Mobility - SAVE 20% W/CODE TURKEY
Ankle Mobility Overhaul
For those needing improved ankle mobility translating into better squats, pistol squats, and Olympic weightlifting.
Hip Mobility Overhaul
Improved hip mobility helps with squats, hip hinge movements, Olympic weightlifting, and many gymnastics skills. This four week program focuses on opening up your hip joint’s freedom of movement and strength.
Squat Mobility Overhaul
A four week program focused on improving both mobility of the necessary joints as well as increasing strength & control for the squat.
Thoracic Mobility Overhaul
The upper back is a crucial component to solid overhead positioning for weightlifting and gymnastics skills. This four week program will improve your mobility and strength.
Overhead Mobility Overhaul
Struggling with overhead lifts and gymnastics skills? This four week program improves your shoulder mobility for better positioning and strength.
Olympic Weightlifting Mobility Plan
Our Olympic weightlifting mobility plan works the areas most needed to improve your Oly technique: shoulders, spine, hips, and ankles.
Hip Flexor Overhaul
This four week program focuses on opening up your hip flexor mobilty and strength.
Full Body Mobility Plan
This five week program has five weekly full body mobility routines lasting 10-12 minutes each.
Strength & PreHab
Gymnasty Abs
Get a 6 pack like a gymnast!
Bulletproof Shoulders
By taking the time to build strength in the rotator cuff and smaller muscles supporting the shoulder, you will build a strong foundation for progress and shoulder health.
Bulletproof Back Builder
For those having previously dealt with low back pain, our Bulletproof Back Builder focuses on building up strength and control of the lower back musculature.
Bulletproof Glutes
You got it, we are dedicating an entire program to a better backside and it’s going to be fantastic! Let’s face it…everyone wants amazing glutes! By combining body weight exercises and loaded movements, you will be able to increase not only your backside, but your performance as well.
Pistol Squat
The pistol squat requires strength, control, and mobility. This program delivers four weeks of workouts to improve all of these areas.
Grip Strength Overhaul
This free program is a 3 week overhaul that will help strengthen your grip for all things rig and barbell.
Hypertrophy Program
This six-week program adds isolated training volume to the muscles of your arms, shoulders, and upper back. Our goal is simple, to build them up for a more muscular-looking physique.
Murph 8 Week Program
1 mile run, 100 pull-ups, 200 pushups, 300 air squats, and another 1 mile run. The Murph workout performed on Memorial Day by many fitness athletes is a beast but this program will have you prepared for a new PR!
Olympic Weightlifting Strength Program
This 5 day per week program is intended for those looking for substantial gains in their pulling and squat strength.
Functional Fitness Weightlifting Supplement
This 3 day a week, 6 week program has been designed to cater to primarily the following groups; Functional athletes looking to add supplementary work; Weightlifters that respond well to moderate volume.
Snatch Program for Fitness Athletes
This 8 week program is designed to be performed one day per week to help functional fitness athletes improve their snatch technique and strength. The loading will be based on your experience and goals.
Powerlifting Program
This 4 day a week 4 week program will cover bench press, squats, overhead pressing, deadlifts and more. We focus on powerlifting barbell work to build on reps and sets to make you a stronger and more proficient mover.
Bulletproof Quads
Bulletproof Quads is designed as an accessory strength & hypertrophy program focused on the quads. Workouts last 10-15 minutes, 3 days per week. This plan is perfect for the functional fitness athlete with quad weakness or atrophy leading to performance issues or post-operative accessory strength after discharge from formal rehab.
Deadlift Cycle
This two-day-per-week, six-week plan is designed for fitness athletes wanting to spend a period of time focusing on improving deadlift strength.
Bench Cycle
This two-day-per-week, six-week plan is designed for fitness athletes wanting to spend a period of time focusing on improving barbell bench press strength.
Squat Cycle
This two day per week plan is designed for fitness athletes wanting to spend a period of time focusing on improving squat strength.
Weightlifting Accessory Plan for Fitness Athletes
This 8-week program is designed to be performed two days per week to help functional fitness athletes improve their Olympic weightlifting strength. Workouts are designed to be performed in less than 30 minutes to allow athletes to work on their lifts without them having to skip out on their daily WOD.