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.
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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%
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%
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