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Look Good & Move well
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Easy Tracking Via App
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Scalable to your level
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1-1 Support from a coach
Athletics Meets Aesthetics
Our training system blends the best functional fitness and bodybuilding techniques to help you move like an athlete and look like a titan in less than 1 hour per day.
PHILLIP STUCKI
FOUNDER PROVING GROUNDS & CROSSFIT LEVEL 2 COACH
DIRECT CONTACT TO COACHES
Not sure how to scale tomorrow’s workout? Want feedback on your technique? Send our team of experienced coaches a message anytime and get 1-1 support!
WORKOUTS AT YOUR FINGERTIPS
Review coaches notes, watch exercise demos, and track your workouts directly on your phone.
WHAT our athletes SAY
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Alex Kamps
USA
Member Since December 2019
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I love the community! I train alone in the gym, but it's great to have a group of people around the world who are working right along side me!
Haley Jones
USA
Member Since December 2021
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Since working with Proving Grounds and their awesome coaches my progress has been comepletely fast tracked. They are super knowledgeable, thorough, and take the time to work with you 1-1 to help you build your strength and skills from the ground up.
Chanel Sandoval
USA
Member Since February 2022
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When I started with Proving Grounds I couldn't do more than one bar muscle up. After two months I was able to rep them in workouts!
David Greenaway
Switzerland
Member Since September 2021
As Seen On
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CONSTANT CONNECTION
MESSAGE COACHES AND CONNECT WITH FELLOW ATHLETES FROM AROUND THE WORLD VIA OUR MEMBERS-ONLY CHAT GROUP.
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EXCLUSIVE CONTENT
Get access to members-only content, including exclusive downloads, additional coaching, and special discounts.
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BONUS PROGRAMMING
DOWNLOAD OUR BONUS PROGRAMS FOR FREE IF YOU WANT TO SPECIALIZE IN WEIGHTLIFTING, CONDITIONING, OR BODYBUILDING.
SAMPLE PROGRAMMING
Here's a glimpse at what a day of training looks like. Want to see more? Click the button to get started!
Monday
Tuesday
Wednesday
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WARM UP
3 Rounds of:
5 PVC Pass Through
5 Around the World
5 Snatch High Pull
5 Muscle Snatch -
WARM UP
3 Rounds of:
3 Negative Pull Ups
6 Scap HSPU
9 Down Ups
12 Hollow Rocks -
WARM UP
5' Flow:
5/Side Lizard Reach
10 Plate Front Squat
15 Plate Strict Press
20 Single Unders -
Strength
6 x E2MOM
1 Snatch Pull
1 Power Snatch
1 Overhead Squat
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Strength
4x E2MOM
5-10 Strict Pull Ups
5-10 Kipping Pull Ups
4x E2MOM
5-10 Strict HSPU
5-10 Kipping HSPU
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Strength
5 x E3MOM
5 Front Squat
5 Back Squat
Add weight every round
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METCON
RAMBO
5 x (2' On | 1' Off)
10 Hang Power Snatch
10 Overhead Squat
Max Box Jump Over -
METCON
BLASTOFF
12' AMRAP
9 D-DB Cleans
6 Box Jump Over
3 Burpee CTB Pull Ups -
METCON
DAYWALKER
5-4-3-2-1 Wall Walks
50-40-30-20-10 DUBS
20M DB Walking Lunge after every round -
MOBILITY
2 Rounds of:
30"/S Banded Stretch
30"/S Lizard REACH -
MOBILITY
2 Rounds of:
5 Overhead Rollouts
30"/Side Lat Stretch -
MOBILITY
2 Rounds of:
1' Happy Baby
1' Seated Straddle -
EXTRA CREDIT
MIDLINE MADNESS
12' Rotating EMOM
A) Max Turkish Get Up
B) Max Russian Twist
C) Max American KBS
D) Rest -
EXTRA CREDIT
FLEX
10' AMRAP
10-15/Side Incline Curl
10-15/Side Hammer Curl
10-15 Strict Ring Dips
10-15 Skull Crusher -
EXTRA CREDIT
X-PLODE
4 Rounds of:
6-8 DB Tempo RDL (32X1)
6-8 High Box Jump
1' Rest
EVERYTHING YOU NEED TO KNOW
Is Proven Training the right fit for me?
Proven Training is for anyone ready to get in the best shape of their life. All the workouts come with guidance on how to scale the movements to any level. Not sure how to scale tomorrow's workout? Drop our coaches a message and we will tailor the training to your needs.
What will I get when I sign up for Proven Training?
After signing up you will be invited to Proven Training via Fitr - a brand new online training app. Each week includes 5 training sessions designed to help you look and feel strong AF. You'll be able to review your workouts, watch exercise demos, and log your progress directly on your phone.
You'll also get access to loads of members-only exclusives, including our private community chat, exclusive content, discounts, and bonus programs specialized in weightlifting, conditioning, and bodybuilding.
How can I get feedback on whether I’m doing something right?
When you sign up for Proven Training you will have access to our team of experienced, CrossFit certified coaches ready to help you in any way they can. Whether you need advice on how to scale tomorrow's workout, or want detailed feedback on how you can squat heavier, we are here to help!
Can I follow Proven Training if I don't have access to a gym?
Yes! We provide an At-Home version of every workout to make it easy for everyone to participate. We recommend that you have a jump rope, two dumbbells, and a pull up bar to get the most out of Proven Training. If you bump into a workout that you can't do with the equipment you have, then reach out to us and we will help you tailor the workout to your needs.
Do you offer a military or first responder discount?
Yes! We are proud to support those that serve their communities around the world! If you're a military service member, police, or firefighter then send us an email at info@provinggroundstraining.com and we'll hook you up with a discount as our way of saying thanks!
What if it doesn't work?
We are so confident that this program will make you a better athlete that you can ask us for your money back within 30 days of purchase - no questions asked! We aren't in this for the money, we do this to help you live a better life!
The workouts are incredibly effective and just 1 hour long! I'm able to be in the top 5% in the crossfit open without having to sacfifice time with my kids.