4-WEEK OMNI STARTING STRENGTH

Omni Starting Strength is a four-week program designed to build strength while teaching you how to move and manage load. You will complete three strength sessions and one Omni Adventure Day each week.

Build foundational strength: Practice squatting, hinging, lunging, pushing, pulling, and carrying.
Develop power: Begin each strength session with throws, jumps, or lateral movements while you are fresh.
Learn movement mechanics: Practice balance, trunk control, and how to produce force through your feet and hips.
Train with A/B templates: Alternate exercise variations each week while keeping the main squat and hinge consistent, giving you variety and clear ways to track progress.
Progress with purpose: Establish your starting point in Weeks 1–2, then build sets, reps, and appropriate loads in Weeks 3–4 while maintaining control.
Use your fitness: Omni Adventure Day allows you to walk, hike, ride, or move outside the gym at an easy effort.

By the end of four weeks, you should have a stronger foundation and a better understanding of how to recognize a quality rep, choose an appropriate load, and decide when you are ready to progress.

$30.00

Beginner60 Min Per Session4 Sessions Per Week

Meet The Coach

George C. Briones III

George “GB3” Briones III holds a bachelor’s degree in sport psychology and a Master of Arts in English with an emphasis in higher education for adult learners. He served eight years as a U.S. Marine Reconnaissance Marine, including combat deployments to Iraq and Afghanistan and four years as an instructor at the Basic Reconnaissance Course. His athletic background includes CrossFit, weightlifting, rucking, endurance racing, and hybrid competition. With more than 17 years of experience, he has coached youth and recreational athletes, BJJ world champions, CrossFit Games athletes, tactical professionals, and endurance competitors while supporting their physical development, mental performance, and long-term lifestyle habits.

Demo Workouts

Skill Work

Power - Throw

Med-Ball Chest Pass: 2x4 reps @ 10-20 lbs, rest 60 seconds Hold the ball at chest height with a stable stance. Brace your trunk and drive the ball forward quickly, extending your arms through the throw. Reset before each rep. Use a weight within the 10–20 lb range that allows a fast, crisp throw. Go lighter if the ball moves slowly. Rest 60 seconds between sets.

Strength

Squat Strength

DB Goblet Squat: 2x8 reps @ 3 sec lower, 1 sec pause in squat, explode up @ 2-3 RIR, rest 60-75 seconds Lower for 3 seconds, pause for 1 second at the bottom, then stand with speed and control. Keep pressure through your whole foot and let your knees track with your toes. Use a depth you can hold without losing balance. Choose a weight that leaves 2–3 good reps in reserve after each set of 8. Rest 60–75 seconds between sets.

Strength

Pulling Strength

Seated Banded/Cable Lat Pulldowns: 2x8 reps, 3 sec up, 1 sec pause at top, controlled pull @ 2-3 RIR, rest 60-75 seconds Pull your elbows down toward your sides without swinging or leaning back excessively. Let your arms return overhead over 3 seconds, allowing your shoulder blades to move naturally. Pause for 1 second at the top before the next pull. Choose resistance that leaves 2–3 good reps in reserve after each set of 8. Rest 60–75 seconds between sets.

Strength

Hinge Strength

Crossbody RDLs: 2x8 reps/side @ 3 sec lower, 1 sec pause in squat, explode up @ 2-3 RIR, rest 60-75 seconds Hold the weight opposite the working leg. Keep a soft knee and push your hips back, lowering for 3 seconds. Pause for 1 second at the bottom of the hinge, then drive through your working foot to stand with speed and control. Keep your hips relatively square and use a range you can maintain without losing balance. Leave 2–3 good reps in reserve after 8 reps per side. Rest 60–75 seconds between sets.

Strength

Grip Strength

Farmers Carry: 2x30m @ moderate load to increase over the course of the program, rest 45-60 seconds Hold a weight in each hand and walk 30 meters with steady, controlled steps. Keep your trunk upright, arms long, and breathe throughout. Avoid leaning or rushing. Start with a moderate load. Increase weight across the program when you can complete both carries without losing posture or grip. Rest 45–60 seconds between sets.

Strength

Trunk Rotation

Tall Kneeling Plate Halos: 2x6/side, rest 60-75 seconds Kneel tall, lightly squeeze your glutes, and keep your ribs over your pelvis. Slowly circle the plate around your head without leaning, twisting, or arching your lower back. Use a light plate and a comfortable shoulder range. Complete 6 circles in each direction, then rest 60–75 seconds between sets.

Frequently asked questions

App features

Daily workout programming

Video demonstrations for all movements

Progress tracking and analytics

Access to private community

Mobile app access

Regular program updates