The COVID-19 crisis gutted the fitness industry and in an effort to bring performance training in a new context, we rolled out two new training initiatives that would make the need for a brick and mortar gym obsolete. This included the Digital GPP at Home Training that comes daily, including what you see programmed below, for free with daily coaching videos. It’s also progressive, so students who followed this program closely from all around the world didn’t just “stay moving” during quarantine, they got better!
NOTE: Next Tuesday June 30th will be the last day of the FREE Digital GPP at Home Training, which marks 107 days of consecutive training options for the public training in stay at home orders.
The second training option, DELTA BRAVO: the DEUCE Home Training Experience, will live on indefinitely. COVID-19 nudged this training experience into existence, but it was coming anyway. It, along with two perfectly dosed heavy dumbbells, brings legitimate DEUCE-quality strength and conditioning to you anywhere in the world.
We currently have hundreds (soon to be thousands) of students following along with a digital app on four continents. From the app you can see our coaches instruct each exercise, log your training results, and take advantage of a chat feature with all of the coaches and your fellow students.
Best of all, all three DEUCE locations are open and providing safe, thoughtful training instruction! We owe our ability to be in business to those of you who chose to support DEUCE amidst unprecedented uncertainty and financial distress. We hope to see you at one of our facilities very soon!
DIGITAL GPP AT HOME TRAINING
Progressive Volume Work:
Complete 5 rounds for quality:
:30 Hollow Hold + 10 Hollow Tucks + 15 Hollow Rocks
8 Plyo Push Ups + :30 Plank + 5 Tempo Push Ups
5 Tuck Jumps + 10 Jump Squats + 20 Air Squats
Then, complete the following for distance:
55 Min Ruck (50/35)
DEUCE BACKLOT GPP
Tempo Deficit Snatch Grip Deadlift
Then, complete 2 rounds for time of:
18 Shoulder Presses (95/65)
30 KB Swings (70/53)
15 Shoulder Presses
30 Russian KB Swings
12 Shoulder Presses
DEUCE ATHLETICS GPP
Complete 3 rounds for quality of:
40yd KB Suitcase Carry
Then, complete the following for time:
3 Block Runs
DEUCE GARAGE GPP
Complete 4 rounds for quality of:
15 Single DB Front Squats
12 Single DB RDLs (ea)
“Really Different Diane”
Complete 6 rounds for time of:
8 DB Deadlifts (50/35)
8 Neutral Grip Push Ups