Introducing Your New 12-Week Strength and Conditioning Program

Hey Ownit Rx Family,

We’re excited to roll out a brand-new **12-Week Strength and Conditioning Program** tailored specifically for you! Designed with our community in mind, this program will help you build strength, improve endurance, and get race-ready for the **10K Spartan Race on April 6th** (if you’re joining us for it!). Whether you’re in it for the challenge, the camaraderie, or just to get stronger, this program has something for everyone.

What You Can Expect

This program is all about making progress together, whether you’re lifting heavier weights, crushing conditioning workouts, or improving your mobility. Here’s the plan:

Strength Training (4 Days a Week)

- **Main Lifts:** Squat, Deadlift, Bench Press, and Overhead Press—the foundations of building strength.
- **Accessory Work:** Exercises like **lateral lunges** and **reverse barbell lunges** to target weak points and improve balance.
- **Progressive Overload:** We’ll start with lighter weights and higher reps, building to heavier lifts as the weeks go on.
- **Dynamic Effort Fridays:** Fast-paced squats and deadlifts to boost explosive power.

Conditioning (3 Days a Week)

- Quick, intense workouts featuring sled pushes, farmer's carries, and Spartan-specific drills like carries and burpees.
- Perfect for building stamina and getting race-ready.

Mobility and Prehab

We’ve got mobility drills built into every session to keep you injury-free and feeling your best. Think hip and ankle work on lower-body days and shoulder mobility on upper-body days.

Program Phases

1. **Phase 1 (Weeks 1-4):** Focus on form and endurance with higher reps (12-15).
2. **Phase 2 (Weeks 5-8):** Build muscle and strength with moderate reps (8-12).
3. **Phase 3 (Weeks 9-12):** Push your limits with heavier weights and lower reps (6-8), leading up to a testing week.

Why You’ll Love This Program

At Ownit Rx, we know fitness is about more than just getting stronger. It’s about showing up for yourself, celebrating wins with your community, and pushing your limits. This program is designed to keep you motivated, accountable, and excited for every workout.

What You’ll Need

We’ve got everything you’ll need right here in the gym:

- Squat racks and benches
- Dumbbells and kettlebells
- Sleds, Assault Bikes, and Rowers
- Gymnastics rings

Tracking Your Progress

Logging your progress is key! Use **SugarWOD** to track your lifts, conditioning times, and milestones. Our coaches will be here every step of the way to support and guide you, ensuring you stay on track and celebrate each victory.

Let’s Crush This Together

Whether your goal is to crush the Spartan Race or just become the strongest version of yourself, this program is your chance to shine. Together, we’ll build strength, endurance, and confidence—and have a blast doing it.

Get ready to hit the ground running. We can’t wait to see what you achieve over these next 12 weeks!

New 12-Week Strength and Conditioning Program