Strength & Conditioning - Zach Even-Esh: Week 1, Day 3

Zach Even-Esh

Featured Coach

Strength Training, Strength and Conditioning


Welcome to our first week of workouts designed by Zach Even-Esh, leader of the Underground Strength Nation. Zach's workouts are all about hard core, old school strength and conditioning. Over the course of four weeks you will do everything from kettlebells, to Olympic lifting, to rope climbs, to ring work, and more.


Three new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!



To learn more about Zach, read our feature interview:

Featured Coach: Zach Even-Esh, Part 1 - Journey to the Underground

Featured Coach: Zach Even-Esh, Part 2 - Training the Athlete


This workout program is a 4 week cycle. Week 1 is repeated on Week 2, Week 3 is repeated on Week 4. The goal of the "repeat week" is with breaking records (add weight, add a rep, rest less, improve exercise technique, etc).


Week 1 - Day 3: Lower Body

1A) Zercher squats (bar or sandbag), 5 x 5 - 10 reps

1B) Sprint 5 x 200 meters

2A) Dumbell Bulgarian split squats, 4 x 6 (6 each leg)

2B) Kettlebell swings, 4 x 10 reps

3) Prowler/sled sprints, 10 trips x 150'

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