top of page

Mere Mortal Training

Mere Mortal Training (MMT) is for you. Designed for Mere Mortalites, those who want to follow a training plan that champions improvements across a broad aspect of fitness. Daily style trainings. For you.

Interested in future training?

Join our email list and get access to any future updates on training and offers.

Thanks for submitting you superstar!

Important Information:

the following information serves as reference and detail to what will be shown in the workouts below.

Training Level: Mere Mortal is the base training level, suitable for a wide array of the community, Mere Mortal + is a step above the mere Mortal training level, encouraged to be followed if you feel like stepping things up. > Mere Mortal  will likely kick your ass, only be prepared to try this out if you want to go beyond a Mere Mortal.

Zone 2 Work: Zone 2 workouts are moderate-intensity exercises performed around 60-70% of your maximum heart rate, aimed at improving aerobic capacity and endurance. They promote fat burning, enhance cardiovascular fitness, and serve as a foundation for higher-intensity training, aiding in recovery and injury prevention.

Week 1 Day 21 

Day Off

Week 1 Day 20

Week 1 Day 19

Week 1 Day 18

Week 1 Day 17

Warm Up

3x

15/12 Cal Row

10 Cossack Squats

10/10 Upright rows Dumbbell

5/10 Push Ups

Strength

Overhead Squat   Focus on resting approximately 2 minutes between lifts

3x8 @20%

1x5 @55%

1x5 @64%

2x4 @67%

1x5 @55%

Snatch          rest at least 1:30 b/w sets

3x3 @67%

3x2 @70%

3x1 @74%

Snatch Pulls

3x5 @90% of 1RM snatch       1" deficit

 

Metcon

AMRAP 20      As many rounds as possible in the time available

15/12 Cal Row

20 Dumbbell Snatch 25/20/15    MM/MM+/>MM

50' single arm overhead walking lunge

Accessories

Back Rack Lunge

4x20

Pendley Row

3x12

Abs (3 rounds)

1:00 front plank

10/10 landmine windmill    use a barbell or ball if needed

Total Workout Predicted Time: 85 minutes

andmine windmilluse a barbell or ball if needed

Week 1 Day 16

Warm Up   Don't rush the warm up, intent is on quality and progressing in intensity on machine

3x

15/12 Cal Row

10 single arm kneeling Db press

15 back extensions

10 Push ups

Strength

Push Press    Focus on resting approximately 2 minutes between lifts

1x15 @20%

1x10 @60%

2x8 @63%

1x8 @66%

Strict Overhead Press

1x 8 (find 8RM)

3x8 (90% of 8RM)

Metcon

Buy in 40/30/20 Cal Assault Bike    Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

2 Rounds

5 Devil Press 50/40/20                         Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

8 Bag Cleans 40/30/20                         Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Buy out 12 Cal Assault Bike

Accessories

Pull Ups

4x8 strict pull ups     MM use assisted machine or bands to complete, MM+ as noted, >MM elevate to strict chest to bar

Cable Tricep Push Down

4x15

Reverse Hyper Extension

4x15     On machine or off the ground, bodyweight is fine. >MM hold on to a 10kg plate on machine

Bonus

20:00 minute Zone 2 workPick a machine or a run where you can go for the noted length of time keeping your heart rate as much as possible in the zone 2 effo

Total Workout Predicted Time: 90 minutes

Week 1 Day 15

Warm Up

3x

15/12 Cal Row

12 curls with empty barbell

10/10 single leg glute bridge

Strength

Back Squat    Focus on resting approximately 2 minutes between lifts

1x15 @10%

1x10 @40%

1x8 @65%

1x8 @70%

1x6 @80%

1x6 @85%

Front Squat

1x10 @10%

1x5 @60%

1x5 @70%

1x5 @75%

1x5 @80%

Cardio

600/800/1000m Row @5km pace    Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Rest 1:00

200/250/300m Row @1km Page       Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Rest 1:00

600/800/1000m Row @5km pace     Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Rest 1:00

200/250/300m Row @1km Page        Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Rest 1:00

200/250/300m Row @1km Page        Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Strength

Bench Press    Keep your rest times at 2 minutes

1x10 @barbell

1x10 @50%

1x10 @58%

3x10 @65%

Accessories

Dumbbell Bicep curl    Pick a weight that is a good resistance but these should not be to failure

4x15

Abs

3x

20 V-ups

20 knee tucks

Total Workout Predicted Time: 70-80 minutes

Week 1 Day 14 

Day Off

Week 1 Day 13

Warm Up

Bike 3:00

Row 3:00

Kettle bell one arm deadlift 10/10    10 reps on each individual arm

Strength

Deadlift   Focus on resting approximately 2 minutes between lifts

1x15 @10%

1x15 @40%

1x12 @45%

1x8 @ 52%

4x5 @64%

EMOM 32   We will work these up to the Mere Mortal Hour, but for now we will work up with progressive loading

12/10/8 Cal Row   MM/MM+/>MM

10 sit ups

14/12/10 Cal Bike

10 Push ups/HSPU/SHSPU    MM/MM+/>MM

Accessories

Toe up stiff legged deadlift

3x15    Pick a good working weight

Single Arm Dumbbell Press

3x15/15     Using a band or machine

Abs (3 rounds)    Do as a complex, but rest as much as needed between rounds

30/20/10 Weighted Russian Twists

20 Slow sitting knee tucks

Total Workout Predicted Time: 80-90 minutes

Week 1 Day 12

Warm Up

3x

1:00 Row

10 Sots PressGo as light as you need but keep the form strong

15 Med Ball Jumping Air Squats

Strength

Back Squat

1x15 @10%

1x10 @40%

1x10 @60%

1x8 @70%

1x8 @75%

1x8 @80%

Front Squat

1x10 @10%

1x5 @60%

1x5 @65%

2x5 @70%

Skill

Power Snatch   All singles, no Touch and Go

1x5 @10%

5x3 @70%

Metcon

3 Rounds

1000/800/600m row   MM/MM+/>MM

25 box jump step downs 24/20

Accessories

Pull Ups

4x5 strict chest pull ups   MM use assisted machine or bands to complete, MM+ as noted, >MM elevate to strict chest to bar

Dumbbell lying Tricep Extension

4x15

Bar Hang

Accumulate 3 minutes

Total Workout Predicted Time: 80-90 minutes

mulmmate 3 minutes of bar hanging

Week 1 Day 11

Bike Work   

5:00 easy spin

3x  no rest between rounds

0:15 hard, 0:45 easy spin

then

6x

4:00 @70% of 20min pace

Total Workout Predicted Time: 45 minutes

1:00 of hard spin

Week 1 Day 10

Warm Up    Focus on the cossack squats and getting lower in each round

3x

15/12 Cal Row

10 Cossack Squats

10 PVC pipe Overhead Squats

5/10 Push Ups

Strength   

Overhead Squat   Focus on resting approximately 2 minutes between lifts

3x8 @20%

1x5 @55%

3x5 @64%

1x5 @55%

Snatch

3x2 @67%

3x2 @70%

3x1 @74%

Metcon

3 Rounds for time (15min cap)

30 Barbell Lunges w/ 40/30/20kgMM/MM+/>MM

25-20-15 Overhead Squat w/ 40/30/20kgMM/MM+/>MM

Accessories

Sinle Arm Bent Over Row

3x12Maintain a fairly decent weight with this

Abs (3 rounds)

1:00 front plank

50m suitcase carryUse a kettlebell/dumbbell/weight bag in each hand, walking 25m on either hand

Total Workout Predicted Time: 60-70 minutes

Week 1 Day 9

Warm Up   Don't rush the warm up, intent is on quality and progressing in intensity on machine

3x

15/12 Cal Row

10 single arm kneeling Db press

10 toe UP RDL

10 Push ups

Strength

Push Press   Focus on resting approximately 2 minutes between lifts

1x15 @20%

1x10 @57%

1x10 @60%

2x8@ 63%

Strict Overhead Press

4x10 (90% of 10RM)

Metcon

Tababta Fan Bike

8 rounds

20 seconds on, 10 seconds off

then..

5x

8 sandbag cleans

10 burpees over bag

finish with…

20 cal fan bike

Accessories

Pull Ups

4x10 strict pull ups    MM use assisted machine or bands to complete, MM+ as noted, >MM elevate to strict chest to bar

Dumbbell Tricep Extension

3x15

Reverse Hyper Extension

3x15   On machine or off the ground, bodyweight is fine. >MM hold on to a 10kg plate on machine

Bonus

40:00 minute Zone 2 workPick a machine or a run where you can go for the noted length of time keeping your heart rate as much as possible in the zone 2 effort.

Total Workout Predicted Time: 90-100 minutes

Week 1 Day 8

Warm Up

3x

15/12 Cal Row

5 strict chin ups

30 flutter kicks

20 Bodyweight Lunges

Strength

Back Squat      Focus on resting approximately 2 minutes between lifts

1x15 @10%

1x10 @40%

1x10 @60%

1x8 @65%

1x6 @70%

1x6 @75%

1x6 @80%

Front Squat

1x10 @10%

1x5 @60%

1x5 @70%

2x5 @75%

Cardio

1000/1500/2000m Row @5km pace     Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Rest 1:30

3 Rounds       Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

500m @5km pace

Rest 0:45 between rounds  

Strength

Bench Press      Keep your rest times at 2 minutes

1x10 @barbell

1x10 @50%

1x10 @58%

3x10 @63%

Accessories

Dumbbell Chest Press    Pick a weight that is a good resistance but these should not be to failure

4x15

Dumbbell Bicep curl        Pick a weight that is a good resistance but these should not be to failure

4x15

Abs

3x

20 V-ups

30 flutter kicks

Total Workout Predicted Time: 80-90 minutes

Week 1 Day 7 

Day Off

Week 1 Day 6

Warm Up

Bike 3:00

Row 3:00

Kettle bell one arm deadlift 10/10    10 reps on each individual arm

Strength

Deadlift Focus on resting approximately 2 minutes between lifts

1x15 @10%

1x15 @40%

1x12 @50%

1x8 @55%

3x6 @60%

EMOM 28 - We will work these up to the Mere Mortal Hour, but for now we will work up with progressive loading, MM/MM+/>MM

12/10/8 Cal Fan bike         

10/8/5 burpees

14/12/10 Cal Row

60 Double Unders/Single Skips/ Toe Jumps

Accessories

Single Arm Dumbbell Press

3x15/15    Pick a good working weight

Hamstring Curl

3x20    Using a band or machine

Abs (3 rounds)   Do as a complex, but rest as much as needed between rounds

30/20/10 Weighted Russian Twists

20 Slow sitting knee tucks

 

Total Workout Predicted Time: 60-70 minutes

Week 1 Day 5

Warm Up

3x

1:00 Row

10 Sots PressGo as light as you need but keep the form strong

15 Med Ball Jumping Air Squats

Strength

Back Squat  Focus on resting approximately 2 minutes between lifts

1x15 @10%

1x10 @40%

1x10 @60%

1x8 @65%

1x8 @70%

1x8 @75%

Front Squat

1x10 @10%

1x5 @60%

1x5 @65%

2x5 @70%

Skill

Power Snatch   All singles, no Touch and Go

1x5 @10%

5x3 @60%

Metcon

3 Sets (rest 2:30 between rounds)

100/800/500m RowMM/MM+/>MM

30 Wall Balls 12/8kg

Accessories

Pull Ups

4x6 strict pull ups  MM use assisted machine or bands to complete, MM+ as noted, >MM elevate to strict chest to bar6

EZ Bar lying Tricep Extension

4x15

Bar Hang

Accumulate 3 minutes of bar hanging

Total Workout Predicted Time: 60-70 minutes

Week 1 Day 4

Bike Work - First 12 week cycle we will leverage the bike to build up our lactate thresholds and have a break on joints

4:00 easy spin

3x  no rest between rounds

0:30 hard spin

1:00 easy spin

20:00 Max Watts testHold 85+ RPM and try to keep your wattage as consistent as possible through the full 20 minutes.

We will use this FTP score for the next 12 weeks

Total Workout Predicted Time: 30 minutes

Week 1 Day 3

Warm Up  Focus on the cossack squats and getting lower in each round

3x

15/12 Cal Row

10 Cossack Squats

10 PVC pipe Overhead Squats

5/10 Push Ups

Strength   The overhead movement supports a strong base + balance, while the snatch is a key olympic lifting movement

Overhead Squat - Focus on resting approximately 2 minutes between lifts

3x8 @20%

1x5 @50%

3x5 @60%

1x5 @50%

Snatch

4x3 @70%

3x1 @75%

Metcon

5 Rounds for time (Cap:15 minutes)

10/20/30 Barbell Lunges w/ 40kgMM/MM+/>MM

20/15 Calorie Row

Accessories

Bent Over Row

3x12    Maintain a fairly decent weight with this6

Abs (3 rounds)

1:00 front plank

50m suitcase carryUse a kettlebell/dumbbell/weight bag in each hand, walking 25m on either hand

Total Workout Predicted Time: 40-60 minutes

Week 1 Day 2

Warm Up  Don't rush the warm up, intent is on quality and progressing in intensity on machine10

3x

15/12 Cal Row

10 single arm kneeling Db press

20 Band Pull Apart

10 Toe Up RDL

Strength   Vertical strength is critically important for Mere Mortals

Push Press  Focus on resting approximately 2 minutes between lifts

1x15 @20%

1x10 @57%

1x10 @60%

2x10 @63%

Strict Overhead Press

1x10 @50%

3x10 @60%

Metcon

4 Rounds for time

25/18 Calorie Fan Bike

10 Sandbag/Dball Cleans (12/25/45)

Accessories

Pull Ups

4x8 strict pull ups    MM use assisted machine or bands to complete, MM+ as noted, >MM elevate to strict chest to bar

Tricep Extension

3x15   Use a rope/banded/bar and moderate (RPE 6) weight

Reverse Hyper Extension

3x15    On machine or off the ground, bodyweight is fine. >MM hold on to a 10kg plate on machine

 

Bonus

20:00 minute Zone 2 work 

Pick a machine or a run where you can go for the noted length of time keeping your heart rate as much as possible in the zone 2 effort

Total Workout Predicted Time: 70 minutes

Week 1 Day 1

Warm Up - Don't rush the warm up, intent is on quality and progressing in intensity on machine

3x

15/12 Cal Row

10 glute Bridge

20 Band Pull Apart

10 single RDL

Strength - First 12 week loading phase starting off with Hatch Squat Program, % are based off actual/predicted 1RM

Back Squat - Focus on resting approximately 2 minutes between lifts

1x15 @10%

1x10 @40%

1x10 @60%

1x8 @70%

1x6 @75%

1x4 @80%

Front Squat

1x10 @10%

1x5 @60%

3x5 @70%

Cardio

500/800/1500m Row @5km pace Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Rest 1:00

100/200/250m Row @1km pace Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Rest 0:30

100/200/250m Row @1km pace Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Rest 2:00

400/800/1000m Row @5km pace Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Rest 0:30

100/200/250m Row @1km pace Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Rest 0:30

100/200/250m Row @1km pace Mere Mortal/Mere Mortal +/ Beyond Mere Mortal

Strength - All about gradual increase of bench strength over the next 12 weeks

Bench Press - Keep your rest times at 2 minutes

1x10 @barbell

1x10 @50%

1x10 @55%

3x10 @60%

Accessories

Dumbbell Chest Fly Pick a weight that is a good resistance but these should not be to failure

4x12 

Dumbbell Bicep curl Pick a weight that is a good resistance but these should not be to failure

4x15

Abs

3x

20 V-ups

30 flutter kicks

Bonus

20:00 minute      Zone 2 work Pick a machine or a run where you can go for the noted length of time keeping your heart rate as much as possible in the zone 2 effort.

Total Workout Predicted Time: 90-100 minutes

bottom of page