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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 super hero 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
  • 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.

    Alex Kamps
    USA
    Member Since December 2019
  • 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
  • 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
  • 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
  • CONSTANT CONNECTION

    MESSAGE COACHES AND CONNECT WITH FELLOW ATHLETES FROM AROUND THE WORLD VIA OUR MEMBERS-ONLY CHAT GROUP.

  • EXCLUSIVE CONTENT

    Get access to members-only content, including exclusive downloads, additional coaching, and special discounts.

  • BONUS PROGRAMMING

    GET FREE ACCESS TO OUR BONUS PROGRAMS IF YOU WANT TO SPECIALIZE IN WEIGHTLIFTING, CONDITIONING, BODYBUILDING, OR ONRAMP TO CROSS TRAINING.

SAMPLE PROGRAMMING

Here's a glimpse at what a day of training looks like. Want to see more? Click the button to get started!

Get 2 weeks free
Monday
Tuesday
Wednesday
  • 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

  • Strength

    4x E2MOM

    5-10 Strict Pull Ups

    5-10 Kipping Pull Ups

    4x E2MOM

    5-10 Strict HSPU

    5-10 Kipping HSPU

  • Strength

    5 x E3MOM

    5 Front Squat

    5 Back Squat

    Add weight every round

  • 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 Proving Grounds the right fit for me?

Proving Grounds Training is for anyone ready to get in the best shape of their life. All the workouts come with scaling guidance, so they're easy to adjust to your fitness level. If you're still not sure how to scale tomorrow's workout then simply drop our coaches a message and we'll help you tailor the training to your needs. 

What will I get when I sign up?

After signing up you'll immediately have access to our workouts via an easy-to-use mobile 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. 

On top of that, you'll also get access to the members-only section of our website, which includes a private community chat, exclusive content, discounts, and several bonus programs.

How can I get feedback on whether I’m doing something right?

When you sign up you'll 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 along 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 Proving Grounds 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 look, move, and feel better 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!

TRAINING COLLECTIONS

Proving Grounds CrossFit Athlete Working Out

Proving Grounds Training

Training for Individual Athletes

Proven Affiliate

Group Training for Gyms