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.

","60",[225,226,227,228,229,230,231,232,233,234,235,236,237,238,239,240],[202,203,204,205,206,207],{"_208":222,"_210":223,"_212":224},{"_208":209,"_210":220,"_212":221},{"_208":209,"_210":218,"_212":219},{"_208":209,"_210":216,"_212":217},{"_208":209,"_210":214,"_212":215},{"_208":209,"_210":211,"_212":213},"category","Strength","title","Trunk Rotation","body","Tall Kneeling Plate Halos: 2x6/side, rest 60-75 seconds\n\nKneel 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.\n\nUse a light plate and a comfortable shoulder range. Complete 6 circles in each direction, then rest 60–75 seconds between sets.","Grip Strength","Farmers Carry: 2x30m @ moderate load to increase over the course of the program, rest 45-60 seconds\n\nHold 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.\n\nStart 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.","Hinge Strength","Crossbody RDLs: 2x8 reps/side @ 3 sec lower, 1 sec pause in squat, explode up @ 2-3 RIR, rest 60-75 seconds\n\nHold 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.\n\nKeep 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.","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 \n\nPull 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.\n\nChoose resistance that leaves 2–3 good reps in reserve after each set of 8. Rest 60–75 seconds between sets.","Squat Strength","DB Goblet Squat: 2x8 reps @ 3 sec lower, 1 sec pause in squat, explode up @ 2-3 RIR, rest 60-75 seconds\n\nLower 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.\n\nChoose a weight that leaves 2–3 good reps in reserve after each set of 8. Rest 60–75 seconds between sets.","Skill Work","Power - Throw","Med-Ball Chest Pass: 2x4 reps @ 10-20 lbs, rest 60 seconds\n\nHold 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.\n\nUse 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.",{"_241":273,"_243":274},{"_241":271,"_243":272},{"_241":269,"_243":270},{"_241":267,"_243":268},{"_241":265,"_243":266},{"_241":263,"_243":264},{"_241":261,"_243":262},{"_241":259,"_243":260},{"_241":257,"_243":258},{"_241":255,"_243":256},{"_241":253,"_243":254},{"_241":251,"_243":252},{"_241":249,"_243":250},{"_241":247,"_243":248},{"_241":245,"_243":246},{"_241":242,"_243":244},"question","What happens after Week 4?","answer","Review your results and choose your next training step based on your goals, consistency, and movements that still need practice. Reach out to discuss which Omni program fits next.","How will I know I improved?","Compare the same exercises across weeks. Look for changes in load, reps, balance, control, and confidence. Post your weekly reflection to the community so you can share progress and ask questions.","What if an exercise causes pain or I cannot perform it?","Stop that movement and contact your coach for an adjustment. Share what you felt and, when possible, a video of the movement.","What is Omni Adventure Day?","An easy opportunity to walk, hike, ride, or move outside. Follow the weekly duration and keep the effort conversational.","What if I need more rest between sets?","Take it. The listed rest periods are starting points. Extend them when needed to maintain technique, tempo, and the prescribed effort.","What if I miss a workout?","Complete the next strength session in order and leave a recovery day between strength sessions when possible. Extend the schedule rather than cramming missed workouts together.","Do I need to jump the full distance or use a 10–20-pound medicine ball?","Use a distance or ball weight that allows fast movement and a controlled finish. Shorter jumps and lighter balls are appropriate starting options.","Why are there slow lowers and pauses?","They give you time to practice positions and control the load. Maintain the prescribed tempo before increasing weight.","When should I increase weight?","Build toward the top of the rep range first. Once you can complete every set with consistent technique and the prescribed RIR, increase by the smallest available amount. Added sets already count as progression.","What does RIR mean?","RIR means “reps in reserve.” A set at 2 RIR ends when you believe you could complete two more reps with the same technique and tempo.","How do I choose my starting weight?","Choose a weight you can control for every prescribed rep and tempo while leaving the stated number of reps in reserve. Start conservatively and record your load.","What are the A/B templates?","Weeks 1 and 3 use Template A. Weeks 2 and 4 use Template B. Supporting exercises alternate while the goblet squat and DB RDL stay consistent, giving you repeated practice and clear ways to track progress.","What equipment do I need?","Dumbbells, kettlebells, a medicine ball, a bench, a 12–16-inch step or box, a plate, and either bands or a cable machine. TRX straps or rings are used for bodyweight rows. You will also need space for carries and throws.","How long does each workout take?","Plan for approximately 45–60 minutes, depending on your warm-up, equipment setup, and rest needs.","How long is the program?","Four weeks, with three strength sessions, two rest days, one Omni Adventure Day, and one weekly reflection.","Who is Omni Starting Strength for?","People new to strength training or returning after time away who want a structured foundation and a better understanding of how to lift.","qHlYX3rADLBGEdUTgqrw",["SingleFetchClassInstance",283],9,"Patrick","Whitty","whitty.patrick@gmail.com",[],[],{"_136":284,"_138":104},1793779200,"oX5chvVgNYXgvxJ3XhrM",["SingleFetchClassInstance",292],"Millicent","Skinta","millie.skinta@gmail.com",[],[],{"_136":293,"_138":104},1793257200,"l9WN9jkAGKtmsiQyUl5J",["SingleFetchClassInstance",302],2,"Carlie","Stone","cstone231@hotmail.com",[],[],{"_136":158,"_138":104},"kJLbXJQdgRxdLVTxFXKt",["SingleFetchClassInstance",310],"Rachel","Izzo","rachelrose1220@mac.com",[],[],{"_136":168,"_138":104},"jlXN9iu36e1dv9Z9GMQ0",["SingleFetchClassInstance",318],8,"Grover","dtgrover81@gmail.com",[],[],{"_136":319,"_138":104},1793692800,"iVhEEkCB3LR0ZzJ6U83L","OMNI TRAIN: Free 7-Day Introduction to Omni","https://firebasestorage.googleapis.com/v0/b/wodbumpapp.appspot.com/o/Coaching%20Companies%2FeaHPbEbmm8XlQsbCUxFV%2F_pending%2F1790273792515-5liu7y2x%2Fprogram_iVhEEkCB3LR0ZzJ6U83L_coverImage.png?alt=media&token=44af0230-f913-4502-9e98-5006f5ce4088","omni-train","Omni Train","Join Omni Train by Omni Athlete Training Systems. Master concurrent training for power, speed, strength, and endurance in 60-minute, 5-day weekly workout tem...","

Jump in and experience what has helped those who have bought into the Omni way of training.

Inside, you'll experience how we blend power, speed, strength, and endurance concurrently.

You will also get access to our community, the app's functionality, and the culture we have built inside Omni.

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An endurance training program that helps increase strength and durability to be successful in OCALA Endurance Race

",[],[],"UUeda1F6E7cMFW6ZDfS0",["SingleFetchClassInstance",391],"Jennifer","Tillard","jennifertillard@gmail.com",[],[],{"_136":158,"_138":104},"Rtx39m1eaAADqYE18aWE",["SingleFetchClassInstance",399],"Moogie","Mack","moogieleigh@gmail.com",[],[],{"_136":400,"_138":104},1794211200,"RE7xhMpydPtf8JNTnTeV",["SingleFetchClassInstance",408],"Megan","Taylor","mettay@gmail.com",[],[],{"_136":409,"_138":104},1793606400,"QVQ4sTNickH8PA2A51JV",["SingleFetchClassInstance",417],"Branden","Hansen","die_trying801@yahoo.com",[],[],{"_136":348,"_138":104},"PWR6Jp3yQyt1kN6V3qOh","OMNI LIFE: Never Ending Training Program","Monthly",["SingleFetchClassInstance",448],"https://firebasestorage.googleapis.com/v0/b/wodbumpapp.appspot.com/o/Coaching%20Companies%2FeaHPbEbmm8XlQsbCUxFV%2F_pending%2F1791920045348-741owkq2%2Fprogram_PWR6Jp3yQyt1kN6V3qOh_coverImage.png?alt=media&token=87032e96-37a9-4d97-b4bb-9043f69f2d48","omni-life","Omni Life","Build strength and durability with Omni Life by Omni Athlete Training Systems. Enjoy 75-minute sessions of mixed-modal conditioning, mobility, and movement.","

Omni Life is a continuous strength and conditioning program built for people who want to become stronger, fitter, and more capable without having to organize their entire life around training.

The program blends strength, power, speed, endurance, conditioning, athletic movement, and mobility into one well-rounded approach. Rather than running through short training cycles that constantly test, retest, and restart, Omni Life is designed to keep moving with you.

Miss a day because of work, travel, family, or life? You are not behind. You simply pick back up and keep training.

Each session is also written with the next one in mind. The goal is not to leave you wrecked every day. The goal is to build your capacity to train consistently, recover well, and stay ready for the things you actually want to do outside the gym.

Omni Life is for people who want to look good, feel good, perform well, and build a broad foundation of strength, fitness, and durability for the long term.

Omni Life helps you live more to experience life the way you love.

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If you are new to rucking or want to build a stronger foundation for moving under load, this program is for you.

Training will focus on developing your aerobic system so you can sustain a steady pace, control your breathing, and recover more efficiently while carrying a ruck.
Rucking sessions will build from 30–60 minutes and teach you how to manage load, posture, heart rate, and perceived effort.
You can complete the rucking sessions on roads, trails, hills, or a treadmill.
Strength and conditioning sessions will develop full-body durability through the feet, ankles, calves, knees, hips, trunk, shoulders, and upper back.
Step-ups, carries, unilateral strength work, and trunk exercises will improve your ability to maintain efficient positions under load.

The program will also introduce warm-ups, cooldowns, mobility, and recovery practices that support consistent training.
The program includes five training days per week, two rest or recovery days, and sessions lasting 30–75 minutes.
Equipment includes a ruck, dumbbells, resistance bands, a pull-up bar, and a box or bench. A sandbag and aerobic equipment such as rower, bike, ski erg, or pool are optional

The objective is to improve aerobic efficiency, tissue tolerance, movement quality, and full-body durability under load. By the end of four weeks, you should be able to carry an appropriate load with better posture, pacing, and effort control while establishing a foundation for more advanced ruck training.

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This program focuses on building your aerobic base with the MAF (Maximum Aerobic Function) Method, making running feel more manageable, and taking the guesswork out of getting started. The plan is simple: it gives you some structure, helps you stay on track, and builds the discipline to run more consistently.

Before you start, use our MAF Method Calculator if you train with a heart rate monitor. If you don't, we'll use effort levels instead. We also encourage you to complete the MAF Baseline Test (also included in the Calculator), so you have something to compare against at the end.

Across the first three weeks, your first run will include some effort variation while staying within your MAF range. For your second session, choose biking, hiking, incline walking, rucking, swimming, rowing, or another modality. The third session is your longer run day, with walking mixed in as needed. You’ll also have a running-focused mobility session programmed on Day 5.

Week 4 backs off the volume before you repeat your baseline test. You’ll compare pace, distance, heart rate, and how it feels after four weeks of showing up.

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Privacy Policy

Last Updated: September 10th 2026

Omni Athlete Training Systems (“we,” “us,” or “our”) operates this website and provides the coaching, training, fitness, nutrition, and related services offered through it.

This Privacy Policy explains how we collect and use information when you visit our website, create an account, purchase or enroll in our services, participate in our programs, communicate with us, or otherwise interact with our business.

1. Information We Collect

Depending on how you use our services, we may collect information such as:

Name and contact information;
Account and profile information;
Coaching and training program information;
Workout, performance, and progress information;
Nutrition, wellness, and body-composition information you choose to provide;
Purchases, subscriptions, and transaction information;
Waivers, releases, signatures, and related records;
Communications and customer-support information; and
Website, device, and usage information, including information collected through cookies and similar technologies.

We only request information that is reasonably related to providing, managing, securing, or improving our services or operating our business.

2. How We Use Information

We may use information to:

Create and manage accounts;
Provide coaching, training, fitness, nutrition, and other services;
Deliver and manage programs and workouts;
Track participation and progress;
Process purchases and subscriptions;
Maintain waivers and business records;
Communicate with clients and customers;
Provide customer support;
Improve our services and website;
Protect against fraud, abuse, and security issues; and
Comply with applicable legal obligations.

3. Service Providers

We use third-party service providers, including WODBumP, to provide the technology and services used to operate this website and our online services.

WODBumP is a technology platform operated by NOREP LLC. WODBumP may process information on our behalf to provide website, account, workout, program, checkout, transaction, communication, security, and other platform services.

Other third-party providers may also process information as necessary to provide payment, communication, analytics, security, or other business services.

We remain responsible for our relationship with you and for the information we collect and use in connection with our services.

4. Payments

Payments may be processed by third-party payment providers. We do not intentionally store complete payment card numbers or card security codes on our own systems.

Payment providers may process payment information according to their own privacy policies and terms.

5. Cookies and Similar Technologies

Our website may use cookies and similar technologies for essential functionality, account management, security, analytics, preferences, and other website operations.

Some technologies may be provided by third parties.

6. Your Information and Privacy Requests

You may contact Omni Athlete Training Systems regarding your personal information, privacy questions, or requests concerning your information using the contact methods available on this website.

Because we provide the coaching and other services described on this website, privacy requests concerning your relationship with us should generally be directed to us.

7. Children’s Privacy

Our online services are not directed to children under 13. Where minors participate in our services, we may require appropriate parent or guardian involvement or authorization.

8. Changes to This Policy

We may update this Privacy Policy from time to time as our services or business practices change. The updated version will be posted on this website with a revised “Last Updated” date.

9. Our Responsibility

Omni Athlete Training Systems is responsible for the coaching, training, fitness, nutrition, and other services we provide, including the information and representations we make about those services.

WODBumP provides technology and infrastructure that we use to operate our online services. WODBumP does not provide our coaching, training, fitness, nutrition, or other services to you.

Omni Athlete Training Systems

SMS Communications

If you opt in to receive text messages from us, we collect and use your mobile phone number to send the communications you requested, including marketing messages where permitted. Message frequency varies. Message and data rates may apply.

You can opt out at any time by replying STOP. Reply HELP for help. Consent is not a condition of purchase. We use service providers to deliver messages.

","termsHtml","

Terms of Use

Last Updated: September 10th 2026

These Terms of Use (“Terms”) govern your access to and use of the website, online services, and services provided by Omni Athlete Training Systems (“we,” “us,” or “our”).

By accessing or using our website or Services, creating an account, purchasing or enrolling in a service, or otherwise interacting with us, you agree to these Terms. If you do not agree to these Terms, you should not use our Services.

1. Our Services

Omni Athlete Training Systems provides coaching, training, fitness, nutrition, and related services through our website and other channels.

Our website may be powered by technology provided by WODBumP, a software platform operated by NOREP LLC.

WODBumP provides technology and infrastructure that allows us to operate our website and online services. WODBumP does not provide our coaching, training, fitness, nutrition, or other services.

Your agreement for those services is with Omni Athlete Training Systems.

2. Eligibility and Accounts

You must provide accurate information when creating an account or registering for our Services.

You are responsible for maintaining the security of your account credentials and for activity that occurs through your account.

If you are using our Services on behalf of a minor, you represent that you are the parent or legal guardian or otherwise have appropriate authority to do so.

We may suspend or terminate an account if we reasonably believe it is being used improperly, unlawfully, or in violation of these Terms.

3. Programs, Services, and Purchases

Coaching programs, training programs, nutrition services, subscriptions, products, and other Services may be subject to additional terms, pricing, eligibility requirements, cancellation policies, or restrictions presented at the time of purchase or enrollment.

You are responsible for reviewing the applicable information before purchasing or enrolling.

Omni Athlete Training Systems is responsible for the Services we provide, including pricing, cancellations, refunds, program terms, and customer support.

4. Payments

Payments may be processed through third-party payment providers.

By making a purchase, you authorize the applicable payment provider to process the transaction according to the payment terms presented at checkout.

We may use third-party technology to facilitate checkout, subscriptions, and transaction management.

5. Cancellations and Refunds

Cancellations, refunds, subscription changes, and similar matters are governed by the terms presented by Omni Athlete Training Systems at the time of purchase or enrollment and any applicable law.

Questions or requests concerning a purchase, subscription, refund, or cancellation should be directed to Omni Athlete Training Systems.

6. Coaching, Fitness, and Nutrition Disclaimer

Our Services may involve physical activity, exercise, fitness training, nutrition, or other activities that involve inherent risks.

You are responsible for determining whether you are physically able to participate in our Services and should consult an appropriate healthcare professional regarding any medical concerns before participating.

Information provided through our Services is intended for general fitness, training, nutrition, coaching, or educational purposes and is not medical advice, diagnosis, or treatment.

Omni Athlete Training Systems is responsible for the coaching, training, fitness, nutrition, and other services and information it provides.

7. User Conduct

You agree not to:

Use our Services for unlawful purposes;
Attempt to gain unauthorized access to accounts or systems;
Interfere with the operation or security of our Services;
Use our Services to distribute harmful or malicious material;
Misrepresent your identity or relationship with another person;
Copy, reproduce, or misuse our content without permission; or
Otherwise use our Services in a manner that violates these Terms or applicable law.

8. Our Content

Our website and Services may contain text, graphics, photographs, videos, workouts, training programs, nutrition information, logos, trademarks, and other content.

Unless otherwise stated, this content is owned by or licensed to Omni Athlete Training Systems or the applicable rights holder.

You may use our content only for your personal, non-commercial use in connection with our Services unless we give you permission to do otherwise.

9. Third-Party Services

Our Services may rely on or link to third-party services, including payment providers and other technology or service providers.

Third-party services may have their own terms and privacy policies. We are not responsible for services that we do not control.

10. Availability and Changes

We may modify, suspend, or discontinue portions of our Services from time to time.

We do not guarantee that our website or Services will always be available, uninterrupted, secure, or error-free.

We may update our programs, content, pricing, features, or other Services from time to time.

11. Disclaimer of Warranties

To the maximum extent permitted by applicable law, our website and Services are provided on an “as is” and “as available” basis.

We do not guarantee that our Services will meet every individual’s needs or that the website or Services will always operate without interruption or errors.

Nothing in these Terms excludes or limits any warranty, right, or protection that cannot lawfully be excluded or limited.

12. Limitation of Liability

To the maximum extent permitted by applicable law, Omni Athlete Training Systems will not be responsible for indirect, incidental, special, consequential, or punitive damages arising from or related to your use of our website or Services.

Nothing in these Terms limits liability that cannot legally be limited or excluded.

13. Indemnification

To the maximum extent permitted by applicable law, you agree to be responsible for claims, losses, damages, liabilities, and expenses arising from your unlawful use of our Services, your violation of these Terms, or your violation of another person’s rights.

14. Termination

We may suspend or terminate your access to our Services if you violate these Terms, fail to satisfy applicable payment obligations, engage in unlawful or abusive conduct, or where otherwise reasonably necessary to protect our business or other users.

Provisions that by their nature should survive termination will continue to apply.

15. Privacy

Our collection and use of personal information is described in our Privacy Policy.

By using our Services, you acknowledge that you have had an opportunity to review our Privacy Policy.

16. Changes to These Terms

We may update these Terms from time to time.

When we make changes, we will update the “Last Updated” date. Your continued use of our Services after updated Terms become effective constitutes acceptance of the updated Terms to the extent permitted by applicable law.

17. Our Responsibility

Omni Athlete Training Systems is responsible for the coaching, training, fitness, nutrition, programs, products, and other Services we provide, including our pricing, policies, representations, and communications.

WODBumP is a technology provider used by us to operate portions of our online Services. WODBumP does not provide our coaching, training, fitness, nutrition, or other Services to you.

18. Contact

Questions regarding these Terms, our Services, purchases, cancellations, or other matters should be directed to Omni Athlete Training Systems using the contact methods available on this website.

Omni Athlete Training Systems

Last Updated: September 10th 2026

SMS Communications

We may send marketing SMS messages to contacts who have opted in. Message frequency varies. Reply STOP to unsubscribe or HELP for help. Message and data rates may apply. Consent is not a condition of purchase.

Consent

You may opt in through website forms, checkout flows, or other methods we offer.

Opt Out

Reply STOP to unsubscribe. Reply HELP for help.

Carrier Compliance

We comply with applicable carrier and messaging regulations. Messages may be delivered by our messaging service providers.

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Cookie Policy

Last updated: October 23rd 2026

Introduction

This Cookie Policy explains how Omni Athlete Training Systems uses cookies and similar technologies when you visit and interact with this website.

Cookies and related technologies help us operate the website, maintain security, remember preferences, improve functionality, understand how visitors use the site, and support communications and marketing activities where permitted.

This Cookie Policy should be read together with our Privacy Policy.

What Are Cookies?

Cookies are small text files stored on your device when you visit a website. Similar technologies may include local storage, session identifiers, pixels, software development kits (SDKs), and other technologies that help websites and services function properly.

These technologies allow websites to recognize devices, remember preferences, maintain sessions, improve security, and better understand how services are used.

How We Use Cookies and Similar Technologies

We use cookies and similar technologies for several purposes, including:

Operating and maintaining website functionality
Keeping accounts and sessions secure
Preventing spam, abuse, and fraudulent activity
Remembering preferences and settings
Understanding website usage and performance
Measuring the effectiveness of communications and marketing activities
Improving the user experience

The specific technologies used may vary depending on the features enabled on this website.

Cookie Categories

Necessary Technologies

These technologies are required for the website to function properly and cannot be disabled through our consent tools.

Examples may include:

Security and fraud-prevention technologies
Session management
Authentication and login functionality
Load balancing and infrastructure services
Consent preference storage

Functional Technologies

Functional technologies help improve website usability and personalize your experience.

Examples may include:

Remembering user preferences
Maintaining site settings
Supporting embedded features and forms
Attribution and referral tracking
Performance-related functionality

Analytics Technologies

Where enabled, analytics technologies help us understand how visitors interact with the website.

Examples may include:

Page visit information
Navigation patterns
Feature usage
Website performance metrics
Aggregated reporting

Analytics information is generally used to improve services and user experience.

Security Technologies

Certain cookies and similar technologies may be set by security providers to help protect website forms, prevent spam, detect fraudulent activity, and maintain the integrity of interactive features.

These technologies may operate independently from optional analytics or marketing technologies and may be active when you interact with protected forms on this website.

Consent and Preference Management

Where required by law, non-essential technologies are only activated after you provide consent through our cookie banner or preference center.

You may update or withdraw your preferences at any time using the cookie preferences controls available on this website.

Please note that disabling certain technologies may affect the availability or functionality of some website features.

Third-Party Services

This website may rely on third-party service providers that use cookies or similar technologies to support hosting, security, communications, payment processing, analytics, and other operational functions.

These providers may collect and process information in accordance with their own privacy notices and applicable laws.

Changes to This Cookie Policy

We may update this Cookie Policy from time to time. Any changes become effective when the revised policy is posted on this website.

The “Last updated” date above indicates when this Cookie Policy was most recently revised.

Contact Information

Questions regarding this Cookie Policy may be directed to Omni Athlete Training Systems using the contact information provided on this website.

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MAF Baseline Test

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10 min warm-up
+
40 min @ MAF HR
+
10 min cool-down

*Keep this flat and somewhere you can retest again.

*To stay near your MAF, you may need to walk at times. This is okay!

*Note down the distance covered for both the full 60 minutes and the 40-minute block.

","sectionTitle","custom-html-1943ffef-7df4-4f0b-a81a-49beecce178e","custom-html",{"_771":772},"customHtml","","rich-text-58ccd673-090b-41c4-921c-2e435d8b15c7",{"_767":23,"_762":775,"_764":765,"_212":776},"

Understanding the MAF Method

","

The MAF (Maximum Aerobic Function) Method is a straightforward approach to determining your aerobic training zones based on your age and fitness level.

Fitness Levels

Beginner: New to consistent endurance training, returning after a substantial break, or still establishing a regular routine and aerobic foundation.
Intermediate: Trains consistently and has an established endurance foundation. Can handle regular easy sessions and longer outings, while continuing to build volume and recovery capacity.
Advanced: Has sustained structured endurance training over multiple years, a well-developed aerobic base, and demonstrated ability to recover from higher training volumes and event-specific workouts.

The MAF method helps you focus on low-intensity training to improve your aerobic fitness, support fat metabolism, and manage training intensity to reduce the risk of overtraining. It's a simple way to set heart rate zones for effective endurance training.

Your Training Zones

Zone 1 (Aerobic Base Building): 10 bpm below MAF to MAF.
Zone 2 (Long Slow Distance): MAF to 10 bpm above MAF.

Using these training zones, aim to do most of your aerobic workouts within appropriate easy heart rate ranges to improve aerobic capacity and support fat metabolism while avoiding unnecessary high-intensity efforts.

","custom-podcast","Podcast","/podcast",[781,782,783,784,785],{"_90":851,"_758":759,"_760":852},{"_90":845,"_758":817,"_760":846},{"_90":837,"_758":817,"_760":838},{"_90":816,"_758":817,"_760":818},{"_90":786,"_758":787,"_760":788},"contact-form-5d7fb46e-13a5-4c11-a04b-b1269b0a9567","contact-form",{"_789":790,"_791":792,"_793":15,"_794":795,"_796":797,"_798":799,"_767":800,"_801":802,"_803":804,"_805":806,"_807":808},"contactFormButtonAlignment","center","contactFormFields",[809,810,811,812],"contactFormShowNewsletterOptIn","buttonLabel","Send Message","contactFormButtonSize","small","contactFormNewsletterOptInLabel","Join our newsletter.","Want to be featured on Omni's Podcast?","blockHeadingColor","@background","blockTextColor","#0c0c0c","blockBackgroundColor","@headings","contactFormSuccessMessage","Thanks for your interest to be on our podcast. We'll be in touch soon.",{"_813":193,"_90":815},{"_813":193,"_90":118},{"_90":814,"_813":15},{"_90":720,"_813":193},"visible","phone","name","text-with-image-cdfad528-5f99-4b7e-aadc-a0e41a6de2be","text-with-image",{"_819":820,"_767":821,"_822":790,"_823":27,"_824":825,"_212":826,"_827":828,"_829":830,"_831":832,"_833":834,"_835":836},"heroImageUrl","https://firebasestorage.googleapis.com/v0/b/wodbumpapp.appspot.com/o/Coaching%20Companies%2FeaHPbEbmm8XlQsbCUxFV%2F_pending%2F1792101743305-3zttd5av%2Fhero-image-1792101743305-3zttd5av.png.png?alt=media&token=a7eb7304-c014-4919-b775-4233620c9393","The Differential Is in the Details ","heroImageFocusPoint","heroCtaLinkPageId","textWithImageLayout","image-first","

Master the fundamentals: why small details drive the biggest long-term gains across CrossFit, HYROX, Endurance, and tactical performance.

","heroCtaLinkType","external","heroMediaType","image","textWithImageDisplay","frame","primaryButtonLabel","Listen Now","heroCtaLink","https://open.spotify.com/episode/7md1GEj0xnvrpdQGcmrJXT?si=_hA5f9ApTq6bmbVG1qqDUg","text-with-image-30f665cf-cd6d-4df4-be7c-57d12af4f7e3",{"_827":828,"_823":27,"_819":839,"_829":830,"_833":834,"_767":840,"_841":23,"_822":790,"_835":842,"_212":843,"_831":832,"_824":844},"https://firebasestorage.googleapis.com/v0/b/wodbumpapp.appspot.com/o/Coaching%20Companies%2FeaHPbEbmm8XlQsbCUxFV%2F_pending%2F1792101577320-2uggurd5%2Fhero-image-1792101577320-2uggurd5.png.png?alt=media&token=4479c100-2bf7-422a-a1f7-15ba6a30ccc4","Blood Work, Underfueling & Long-Term Health ","heroMediaUrl","https://open.spotify.com/episode/6GseSJcTX9zWEMo5raKghq?si=2TO6NIKFSL-vVKH0ienVcw","

What your blood work reveals about nutrition, hydration, and recovery — and why the basics beat supplements every time.

","text-first","text-with-image-b52af69a-1311-42b3-9575-7a907be57a0f",{"_833":834,"_835":847,"_829":830,"_822":790,"_212":848,"_824":825,"_823":27,"_819":849,"_831":832,"_827":828,"_767":850},"https://open.spotify.com/episode/07gd3jdoxilsUKS2f2qYgE?si=R5J26B-MRJyBMBmz1hAcQw","

From adaptive CrossFit to a 24-hour wheelchair world-record effort. A conversation about trust — in the training, the coach, and the process.

","https://firebasestorage.googleapis.com/v0/b/wodbumpapp.appspot.com/o/Coaching%20Companies%2FeaHPbEbmm8XlQsbCUxFV%2F_pending%2F1792101911934-5px7cqkq%2Fhero-image-1792101911934-5px7cqkq.png.png?alt=media&token=6624d284-15b2-419a-999e-59e585274f07","Mike Egan: 150 Miles in 24 Hours","rich-text-83ebf8d8-47ec-4485-a4e7-e8f6bfa23b72",{"_853":854,"_762":855,"_856":161,"_767":23,"_764":790,"_212":857},"blockPaddingTop",36,"

Featured Podcast Episodes

","blockPaddingBottom","

","custom-ocala69","OCALA69","/ocala69",[862,863,864,865,866],{"_90":895,"_758":817,"_760":896},{"_90":888,"_758":817,"_760":889},{"_90":884,"_758":759,"_760":885},{"_90":874,"_758":787,"_760":875},{"_90":867,"_758":868,"_760":869},"faq-f7719dd7-d3a9-4182-9f4a-bb4406b79353","faq",{"_870":15,"_803":871,"_767":872,"_212":873},"faqOpenFirstItem","#1e1e1e","Frequently asked questions","[{\"id\":\"faq-default-1\",\"question\":\"When does the program run?\",\"answer\":\"

October 19, 2026 – January 17, 2027, plus a post-recovery week. 14 weeks total.

\"},{\"id\":\"faq-default-2\",\"question\":\"What's included?\",\"answer\":\"

Structured ruck, strength, and conditioning programming, monthly group coaching calls, and direct guidance on pacing, fueling, equipment, and managing fatigue across the full 14-week build.

\"},{\"id\":\"faq-2f75a7cb-99aa-458b-820f-174a84277d05\",\"question\":\"Who is this for?\",\"answer\":\"

Athletes training for GBF OCALA or similar ruck/endurance events. After you submit your name and email, we'll send a few questions about your goals and training to make sure the group is the right fit.

\"},{\"id\":\"faq-546e2eb0-00ea-4747-972a-04d316e7a379\",\"question\":\"Do I need to already be registered for OCALA?\",\"answer\":\"

No. Event registration is separate — you can join the prep first and register for the event on your own timeline.

\"},{\"id\":\"faq-c35ed190-0eb0-4d6c-91a4-db78530529c5\",\"question\":\"How much does it cost?\",\"answer\":\"

$450 paid in full, or 3 monthly payments of $169 ($507 total). You save $57 paying in full.

\"},{\"id\":\"faq-ca5f50bc-3d41-42d3-944d-54de7ed16310\",\"question\":\"What happens after I sign up?\",\"answer\":\"

You submit your name and email, we send you a short set of questions about your goals and training, and once confirmed, you're in for Week 1 baseline work and our first group call.

\"}]","contact-form-e1c57c79-d94b-4550-bd98-44f00154532e",{"_791":876,"_794":877,"_798":878,"_807":879,"_789":790,"_767":23,"_793":193},[880,881,882,883],"Apply for OCALA Prep","Click to opt into our email subscriber list. ","Thanks for your interest in OCALA Prep. Check your inbox for an email from us and reply to the questions so we can learn more about your goals and training. If you don’t see it, check your spam folder.",{"_813":193,"_90":815},{"_813":193,"_90":118},{"_90":814,"_813":15},{"_813":15,"_90":720},"rich-text-2edea4db-8b18-41e3-84e1-8d631723d56e",{"_212":886,"_762":887,"_764":790,"_767":23,"_856":296,"_853":296},"

Join now through December 1st to be ready for January 17 | $450 paid in full or monthly payments of $169

Event registration is separate.

Submit your name and email. We’ll send a few questions about your goals and training to determine whether the group is a good fit.

","

GBF OCALA Training Prep

","text-with-image-c9fb362c-d768-4ea0-8e2a-2db9f5ddf5cf",{"_212":890,"_824":825,"_833":891,"_823":27,"_831":832,"_822":790,"_829":830,"_827":892,"_819":893,"_767":894},"

George Briones is a former Reconnaissance Marine with combat deployments to Iraq and Afghanistan, and he spent four years as an instructor at the Marine Corps Basic Reconnaissance Course. After the military, he became Director of Training and Programming at SOFLETE, building tactical athletes who could excel at strength and endurance at the same time.

In 2023, he founded Omni Athlete Training Systems on a simple belief: develop the human, not just the athlete — human first, everything else second. His athletes have completed GBF OCALA and other Green Beret Fitness events, including two who finished the 100-mile ruck in 2026.

Train for life, sport, and adventure.

","View Programs","none","https://firebasestorage.googleapis.com/v0/b/wodbumpapp.appspot.com/o/Coaching%20Companies%2FeaHPbEbmm8XlQsbCUxFV%2F_pending%2F1791954859168-ctjxho69%2Fhero-image-1791954859168-ctjxho69.jpg.jpg?alt=media&token=240f1ba9-7f3d-4b2b-a85f-675333412826","Meet Your Coach","text-with-image-1ce4698e-2827-466e-a923-afb55ec46562",{"_819":897,"_853":898,"_827":892,"_856":331,"_767":899,"_822":790,"_824":844,"_823":27,"_831":832,"_212":900,"_833":891,"_829":830},"https://firebasestorage.googleapis.com/v0/b/wodbumpapp.appspot.com/o/Coaching%20Companies%2FeaHPbEbmm8XlQsbCUxFV%2F_pending%2F1791254680099-wuot21s5%2Fhero-image-1791254680099-wuot21s5.jpg.jpg?alt=media&token=90ebbde3-d2c8-4167-be24-a095381f5bea",24,"Prepare for GBF OCALA with a plan and a purpose.","

What is GBF OCALA 69?

Takes place on January 16–17, 2027

Ocala National Forest, Florida.

69 miles (+/-) | 1,709 ft elevation gain.

Categories: Runner | Light (10 lbs) | Heavy (25 lbs)

Build the endurance, strength, and practical skills to take on OCALA.

Our small group program combines structured training, monthly coaching calls, and guidance on pacing, fueling, equipment, and managing fatigue.

We’ve helped athletes complete OCALA and other Green Beret Fitness events, including two athletes who completed GBF 100-mile ruck in 2026.

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We map your goals, your schedule, and your constraints. If it's a fit, we'll tell you the options. If not, we'll tell you what to do instead.

","

Book a 30 Minute Fit Call

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Investment

","

Starting at $279/month

Fully individualized 1-on-1 coaching — programming, adjustments, direct access, and check-ins.

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Programming built for you — Strength, endurance, and conditioning programmed concurrently around your schedule, equipment, injury history, and goal. Not a template with your name pasted on it.

Weekly adjustments — The plan changes based on how you're actually responding: fatigue, travel, life stress, soreness. That's coaching, not just programming.

Direct access to your coach — Message your coach with questions and get answers from your coach, not a bot or an assistant.

Regular check-ins — Scheduled reviews that keep the plan honest and keep you showing up.

The why behind the work — You'll understand what you're doing and why, so it holds up when life gets chaotic.

Built around real life — Work, family, travel. The plan flexes instead of breaking.

","rich-text-6a0b055c-9e7e-47a7-89bc-bb4659181189",{"_805":806,"_803":1027,"_212":1028,"_762":857,"_764":790,"_767":23},"#ececec","

Who it's not for: shortcut seekers, program collectors who won't check in, or anyone who wants a PDF instead of a coach. If you won't show up to the process, this isn't for you — and I'll tell you that upfront.

","text-with-image-ac9cd14d-a694-4e0b-ac98-d2faa7975983",{"_829":830,"_833":891,"_827":892,"_767":1031,"_824":844,"_819":1032,"_831":832,"_212":1033,"_823":27,"_822":790},"Who Is This For?","https://firebasestorage.googleapis.com/v0/b/wodbumpapp.appspot.com/o/Coaching%20Companies%2FeaHPbEbmm8XlQsbCUxFV%2F_pending%2F1792096828316-s40y89vt%2Fhero-image-1792096828316-s40y89vt.png.png?alt=media&token=bb8bcb7b-5809-4a5f-9d7c-3389cc91d21f","

Omni is built for anyone who wants a plan instead of guesswork:

Tactical professionals & selection candidates — Performance on demand, composure under pressure, durability for the job.

Endurance athletes — Ruckers, ultra runners, hybrid athletes — an engine built over months, not weeks.

Combat & functional athletes — BJJ, CrossFit, HYROX — structure across strength and conditioning without breaking down.

Busy professionals & executives — Training built around travel, long hours, and real life.

Everyday people getting capable again — Back, hips, weight, energy — rebuilt patiently, at a pace that respects your limits.

","rich-text-f0eb8a6f-1d25-473a-bbc0-439da13014ff",{"_762":1036,"_212":1037,"_767":23,"_764":790},"

Train with Omni. Exceed Personal Limitations.

","

Interested in 1-on-1 online coaching? Book a call below.

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Mental Performance Coach / MSW-C / Therapist Trainee

Hi! I am Savanna. My path into coaching has been shaped by a genuine curiosity about people. Why we respond the way we do, what helps us perform at our best, what gets in the way, and what actually creates meaningful change.

I have a master’s degree in Performance Psychology and am currently completing my Master of Social Work while training in clinical practice. I’m a mom & everyday athlete who’s had to learn the hard way that life is a team sport - we can’t always white-knuckle it alone. Those experiences have taught me a lot, but one thing continues to stand out: people usually make a lot more sense when we take the time to understand the whole picture.

That idea is at the center of how I coach.

","https://firebasestorage.googleapis.com/v0/b/wodbumpapp.appspot.com/o/Coaching%20Companies%2FeaHPbEbmm8XlQsbCUxFV%2F_pending%2F1789014443577-tv13ub4z%2Fhero-image-1789014443577-tv13ub4z.png.png?alt=media&token=d5918a23-8b4a-4f73-ac70-e45ffaf07dfc","internal","Savanna Briones ","Work with Savanna","text-with-image-f27aec02-7478-4da2-bee5-8a547024cf3d",{"_833":1063,"_831":832,"_212":1064,"_823":965,"_827":1058,"_767":1065,"_819":1066,"_829":830,"_824":825,"_822":790},"Work with Sam","

Performance Coach

Hey, Sam I am, here, and for the past 15 years, I’ve been helping youth and adults break through boundaries and achieve their goals. As a former data professional holding a Master of Science in Analytics (and a minor in Coaching), I eventually traded desk life for the outdoors, dedicating myself to coaching athletes, endurance training, and mountain challenges.

Today, I coach endurance athletes, mountain adventurers, youth, corporate professionals, and anyone who is ready to say “yes” to more adventure.

My coaching philosophy combines data-driven strategy with real-world grit. My own athletic background is incredibly diverse, spanning D3 Softball, a black belt in Isshin Ryu Karate, rucking, ultrarunning, CrossFit, and Hyrox. I understand what it takes to train for complex physical challenges, and I use that experience to help you build the physical and mental stamina you need to tackle yours.

Whether you are preparing for your first big mountain trek, transitioning out of corporate desk life, or simply looking to see what your body is truly capable of, I am here to help you navigate the path to your next summit.

","Samantha Strapason","https://firebasestorage.googleapis.com/v0/b/wodbumpapp.appspot.com/o/Coaching%20Companies%2FeaHPbEbmm8XlQsbCUxFV%2F_pending%2F1789014362370-p8wgaqap%2Fhero-image-1789014362370-p8wgaqap.jpg.jpg?alt=media&token=fc222105-4f7e-4082-b0ee-3b8e2c93c760","text-with-image-ca17dfc4-06c7-4f24-b68a-92c598eff5bd",{"_823":965,"_822":790,"_824":844,"_819":1069,"_829":830,"_767":999,"_212":1070,"_827":1058,"_831":832,"_833":1071},"https://firebasestorage.googleapis.com/v0/b/wodbumpapp.appspot.com/o/Coaching%20Companies%2FeaHPbEbmm8XlQsbCUxFV%2F_pending%2F1789012895723-8f1n5vag%2Fhero-image-1789012895723-8f1n5vag.jpg.jpg?alt=media&token=9ae92bde-99ac-4d27-ae1c-817a08b079b5","

Founder / Performance Coach

Folks!!! I go by “GB3,” the founder of Omni Athlete Training Systems. With over 17 years of experience coaching physical performance, mental performance, and sustainable lifestyle development, my mission is simple: to develop the person behind the performance through a dedicated, human-first approach.

Whether you are a youth athlete, a parent, a business executive, or an elite competitor—including BJJ world champions, CrossFit Games athletes, endurance competitors, tactical professionals, and military-selection candidates—I meet you exactly where you are to unlock your highest potential.

My coaching is built on an unique blend of academic theory, real-world grit, and diverse athletic experience. I hold a bachelor’s degree in sport psychology and a Master of Arts in English with an emphasis in higher education for adult learners. Before founding Omni Athlete, I served as a U.S. Marine Reconnaissance Marine and Basic Reconnaissance Course instructor. My own athletic background spans across CrossFit, weightlifting, rucking, endurance racing, and hybrid competition.

I don't just coach sports or fitness; I coach human beings to build sustainable excellence in every area of their lives.

","Work with George","banner-0228a401-11da-4950-854c-6b92599821cb","banner",{"_833":1075,"_762":1076,"_1077":857,"_1078":1079,"_1080":790,"_823":1081,"_1082":806,"_1083":1043,"_764":790,"_827":892},"Get in touch","

Meet Our Coaching Team

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Looking For One on One?

","heroButtonTextColor","#0f0f0f","Book A Call Here","

Get personalized coaching from our team.

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A podcast built on storytelling, education, and real-life experience.

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Train with Omni

","

We offer subscription-based training and pre-made training programs.

Starting at $30/month

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GBF OCALA PREP

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Train with a plan and a purpose — not guesswork.Small-group coaching with structured ruck, strength, and conditioning programming, monthly coaching calls, and guidance on pacing, fueling, equipment, and fatigue management.

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1-on-1 Remote Coaching, starting at $279/month

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Looking for One on One?

Get personalized coaching from our team.

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Omni Athlete Training Systems is built on the principle of Human First, Everything Else Second. We provide individualized coaching that adapts to your goals, environment, and life demands.

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Once you sign up, you will receive a free week of workouts in our training app and access to our community, all in one place.

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Programs

OMNI TRAIN: Free 7-Day Introduction to Omni

OMNI STRENGTH: 4-Week Strength Foundation

OMNI RUCK: 4-Week Ruck Foundation