Welcome to Thundrbro!
Thank you for joining one of Thundrbro's training programs! We're excited to have you be a part of Thundrbro Nation and can't wait for you to experience the program for yourself. Here's a quick guide with everything you'll need to get started and some answers to FAQ's:
• Join the private Facebook group here. This group will be a great place to ask questions, get motivation, and connect with Dave, Jason and like-minded people to help guide you through your journey.
• Most programs can be easily completed with a barbell and dumbbells, but it's also a good idea to purchase some bands to help increase resistance. You can get those here: ThundrBands
• Nutrition coaching can be hugely beneficial as you increase training volume to maximize results. You can sign up for nutrition coaching from Dave, Jason or any of our coaches here: Thundrbro Nutrition Coaching
• Best of all, get 15% off the Thundrbro store with code BROSQUAD
For more FAQ's about movement scaling, substitutions, demos and more, check out our Thundrbro FAQ. Feel free to reach out to us on the Facebook group or at firstname.lastname@example.org if you ever have any questions.
Have fun, and most of all GET HUGE!
Muscle Anarchy is our primary premium program designed to bridge the gap between aesthetics and performance.
Each day you'll find a video rundown on how to execute the days training in SugarWOD. If anything is unclear to you, post your question to the Facebook group and we'll make sure to answer.
If you're strapped for time any given day, follow the main portion of training, which should take about an hour. If you're looking stay fit and lean or lose weight, stay consistent with the conditioning. Depletion workouts are meant to be done first thing in the morning before eating, but are not 100% necessary.
Affiliate Anarchy is strategically designed to be taught and completed in your own affiliate gym.
With the same philosophy as Muscle Anarchy, Affiliate Anarchy follows the same repetition and patterns but the movements are done in certain time blocks to ensure the class will be able to get HUGE and have an anabolic conditioning session before the class session is up.
Dumbbell Anarchy is our add-on to our premium Muscle Anarchy programming.
With the same tempos and movements used that make MA so great, this programming can be done with just dumbbells.
Most days end with an anabolic conditioning session to accommodate all of our athletes that love to get HUGE and still obtain the stimulus of a CrossFit class.
Get Huge on SugarWOD is the online version of our original program 90 Day Get Huge.
3 times a week (Monday, Wednesday, Friday) you will receive 8 movements that will crush due to our perfect rep scheme and tempo timing.
The SugarWOD application makes logging weights and loads easy. With a built in comment section it will be simple to go back and see how you did the previous time it was completed.
If you’re strapped for time any given day, break the workouts in half to where you can do them the next day (i.e, 5 movements on Monday and the last 3 done on Tuesday).
If a movement is alternating (i.e., Bulgarian Split Squats) and it asks to complete 8 reps, it will be 8 reps for each leg.
Pro Tip: DON’T SKIP THE TEMPOS! If you find yourself struggling to complete the tempos with the prescribed rest period, go lighter and feel the muscle contract.
Hypertrophy Finishers is the online version of the ebook and paperback book that everyone knows and loves, 100 Finishers that Crush.
Each day you will receive one of our crushing finishers that can be done at the end of a grueling day of our other programs or a CrossFit WOD.
The week of finishers consists of a push day, a pull day, and a leg or abdomen day. These splits are encouraged to ensure every body part is utilized weekly.
Thundrcutz on SugarWOD is our 90 day shred program which follows the same regimen Dave uses before competitions.
Each day consists of a depletion workout that should be done before any food consumption first thing in the morning. In the app, there are different depletion workouts depending on where you are completing them (Home, CrossFit gym, ‘Globo’ gym)
Afterward, a hypertrophy training session is to be completed with full description of sets, repetitions, and movement demos that are provided.
If your schedule requires you to have your hypertrophy training in the morning, make sure you are consuming food (your high carbohydrate meal) before and after the lifting session. From there you can complete the depletion workout in the afternoon with little food consumed prior.