MAKE MORE PROGRESS IN THE GYM
Delivered via the TRAINHEROIC APP with structured training plans, detailed video instruction, and easy progress tracking our ON DEMAND PROGRAMMING is ideal if you are looking for training programs to support an existing sport, train a weakness of as stand-alone programming to work into your existing schedule. Once purchased you own these plans forever and can add them to your arsenal of training knowledge to repeat as many times as you need.
OTLW // FORGE 90
A 90-day strength & hypertrophy program designed to grow muscle, build raw strength, and support performance in any sport.
OTLW Forge 90 is a 90-day strength & hypertrophy program built to add muscle, increase strength, and support performance in any sport. Running on a 3-day split that alternates between lower–push–upper–pull and hinge–upper–pull, the program delivers progressive lifts, varied accessories, and built-in deload weeks to drive results without burnout.
Split into 3 phases, each cycle builds intensity while keeping recovery balanced. With structured warm-ups and mobility included, Forge 90 is accessible for athletes of all levels — whether you’re chasing size, strength, or a stronger foundation for your sport.
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90-Day Progressive Program split into 3 phases
3-Day Split you can run as a full program or stack alongside your main sport
Barbell strength + hypertrophy work for balanced growth
Structured deload weeks every 4th week to keep you fresh and progressing
Video movement demos for lifts and accessories
Built-in warm-ups + mobility to prepare and protect your body
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✓ Beginners. ✓ Intermediate. ✓ Advanced
Athletes who want a clear, progressive plan for size and strength
CrossFitters or sport athletes looking to complement their training with hypertrophy
Men and women 35+ aiming to reshape their physique while staying strong
Anyone tired of random lifting and ready for a proven system
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Noticeable gains in strength on core lifts
Lean muscle growth and improved body composition
A stronger base to carry over into other sports or training
Better recovery and reduced risk of overtraining
Confidence in both performance and physique
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90 Days
OTLW // PACE+ 5K
OTLW Pace+ 5K is a 6-week hybrid training program built for athletes who refuse to choose between strength and endurance. Designed for runners who want to smash their 5K while keeping power in the gym, this program blends structured run sessions with barbell lifts, accessory work, and conditioning.
Across six weeks, you’ll develop the speed, stamina, and aerobic capacity to run faster — while maintaining the strength and lean muscle that keep you explosive and resilient.
Whether you’re chasing a new PR or looking to level up your overall fitness, Pace+ 5K delivers the balance between grit and performance.
OTLW // PACE 5K
OTLW Pace 5K is a 6-week running program built to sharpen your endurance, boost your speed, and get you across the line of a 5K stronger than ever. Using our proven 5K progression, this plan delivers structured runs that build week by week — from intervals to tempos to a final test day. It’s designed for athletes who want a clear roadmap to run faster, improve aerobic capacity, and feel fitter without the distraction of extra lifting.
Whether you’re new to 5K training or looking to hit a new PR, Pace 5K keeps it simple: three runs per week, a steady progression, and a finish-line test that proves your work paid off.
A 6-week hybrid program that combines structured 5K run training with strength work, so you can build endurance without sacrificing power.
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6-Week Structured Plan blending running + strength
Runna 5K progression with intervals, tempo runs, and a final test
Strength sessions with barbell lifts, hypertrophy work, and accessories
Conditioning pieces to sharpen speed and stamina
Warm-ups + cool-downs for performance and recovery
Final 5K Test Day to measure your progress
Warm-ups & cool-downs included
Video instructions for movements & exercises
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✓ Beginners ✓ Intermediat. ✓ Advanced
Athletes who want to crush a 5K while keeping their strength.
CrossFitters and functional athletes adding endurance without losing muscle.
Men and women 35+ looking to lean out while staying explosive.
Anyone tired of “just running” or “just lifting” — and ready to do both.
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Faster, more efficient running
Maintained (or improved) strength in the gym
Increased aerobic capacity and endurance
Leaner, more athletic physique
Confidence to smash your 5K and keep training strong
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6 weeks
A 6-week running program designed to build endurance, sharpen speed, and prepare you for your best 5K yet.
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6-Week Progressive 5K Plan designed by Runna
3 structured runs per week (intervals, tempo, long runs)
Gradual build-up in distance and intensity to keep you progressing safely
Final 5K test day to measure your speed and endurance gains
Clear guidance — no guesswork, just follow the plan and execute
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✓ Beginners ✓ Intermediat. ✓ Advanced
Runners preparing for their first 5K
Athletes returning to running with a structured plan
CrossFitters or lifters who want a dedicated running cycle
Anyone chasing a faster 5K PR without overcomplicating training
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Stronger aerobic base
Improved running form, pacing, and stamina
Faster 5K performance
Confidence in your running ability
A clear framework you can repeat or level up into longer distances
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6 weeks
OTLW90 // STROKE 5k
A 90-day rowing program designed to increase endurance, sharpen efficiency, and improve your 5K row time.
OTLW Stroke 90 is a 90-day rowing program built to improve your conditioning and take your 5K row to the next level. This program blends steady-state endurance with interval power work to sharpen both aerobic capacity and speed. Across 12 weeks, you’ll move through 4 progressive phases designed to build efficiency, endurance, and rowing power. With a 6-day split, the plan alternates between long, steady rows and shorter, higher-intensity intervals that push your engine and refine your technique.The goal? A faster, stronger, more confident 5K row.
If 6 days per week is too much, you’ll find a streamlined Lite Version with reduced volume but the same progression focus.
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90-Day Rowing Plan split into 4 progressive phases
6 training days per week alternating between long steady rows & interval work
Progressive build to improve aerobic capacity, efficiency, and power output
Clear session structure so all you do is get on the rower and execute
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✓ Beginners. ✓ Intermediate. ✓ Advanced
Athletes training for a faster 5K row
CrossFitters who want to sharpen their rowing performance
Anyone looking to build serious conditioning with a structured plan
Those who want a low-impact endurance program that delivers results
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Improved 5K row time
Stronger aerobic base and engine for all sports
Better rowing efficiency and pacing strategy
More confidence on the rower — whether in training or competition
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90 Days
OTLW90 // STROKE 5k (LITE)
A 90-day, 3-day-per-week rowing program designed to improve conditioning and crush your 5K row — without overwhelming your schedule.
OTLW Stroke Lite is the streamlined version of our 90-day rowing program — designed for athletes who want the benefits of structured rowing without the heavy volume. Running on a 3-day split, it’s the perfect way to build conditioning while still supporting your main sport or training. Across 12 weeks, you’ll move through 4 progressive phases of steady-state rows and interval sessions that sharpen endurance, efficiency, and rowing power. With just three focused workouts per week, you’ll see measurable improvements in your engine and pacing — without sacrificing recovery or your other training priorities.
The goal? A stronger aerobic base and a faster, more confident 5K row.
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90-Day Rowing Plan broken into 4 progressive phases
3-Day Split for easy integration alongside other training or sport
Structured long rows + interval sessions to build efficiency and power
Progressive intensity designed to improve 5K performance
A clear, simple structure — just sit down at the rower and go
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✓ Beginners ✓ Intermediate ✓ Advanced
Athletes wanting to add rowing conditioning without 6 training days
CrossFitters, runners, or lifters looking to boost endurance
Busy professionals or athletes managing recovery carefully
Anyone aiming to improve their 5K row with efficient, targeted work
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Noticeable gains in endurance and conditioning
Faster 5K row time with smarter pacing and technique
Stronger aerobic base to carry into other training
Confidence on the rower without the burnout of high volume
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90 Days