The Digital Future for DEUCE

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!



Daily at Home GPP Coaching Video

6/22/20 WOD


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)



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

800m Run





Complete 3 rounds for quality of:

 40yd KB Suitcase Carry

 12 V-Ups


Then, complete the following for time:

 3 Block Runs


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