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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.
Performance Daily
Complete daily functional fitness programming built for athletes with a job, a family, and a life. Without sacrificing progress.
Your base fitness program designed to be run alongside Performance Plus accessory plans to destroy your weaknesses!
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!
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.
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.
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!
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.
Slide Into A Six Pack
If you've been searching for the ideal Core workout, that isn’t just about boring sit ups, AND fits into your busy schedule THAT gets results - you are not alone. Our Slide Into Six Pack program is a fast, fun program to build functional strength in your abs!
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.
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.
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!
Year of Domination Engine Builder
The Year of Domination Engine Builder is a 12-month conditioning plan with 3 targeted sessions per week designed to drastically improve your metcon performance. Each workout includes specific time and intensity prescriptions to help you train smarter, build capacity, and dominate high-intensity workouts.
Mobility
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.
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.
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.
Hypertrophy Finishers
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.
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.
