SWOLETEMBER CHALLENGE

Stay Motivated. Get Swole.

DEDICATE FIVE WEEKS TO GET JACKED!

August 31st to October 3rd

SWOLETEMBER will be a month to remember.  Take the 5-week hypertrophy challenge and put on as much gains as possible.  Get huge Pecs, Jacked Arms, Bubble Booty and Shoulders like Boulders!

SWOLEtember is designed to keep you accountable, motivated and focused on the gains!  We are providing two programming options; CrossFit or SWOLEtember Hypertrophy (details below)! 

Using our WODIFY RISE app you’ll be competing against other SWOLETEMBER participants. CONSISTENCY is KEY to VICTORY! 

Earn points for each daily and weekly task completed.  Points will push you up and down the leaderboard, so stay FOCUSED!

REGISTER

HOW TO PARTICIPATE

  1. Register through the SWOLETEMBER link in our bio (choose member or non-member).
  2. Download the WODIFY RISE app from your app store.
  3. Login into the WODIFY RISE app and review your profile. Then starting Sunday, Aug 30th, you’ll…

*Input starting data by weighing and measuring yourself.
*You may complete an in-body test through Erik Bustillo R.D. (contact Erik at erikbustillo@gmail.com – $40 fee)
*Every Sunday you’ll weigh and measure yourself (body-fat is optional)
*Take a picture (via app) on August 30th and every Sunday for the duration of the challenge.
*Track and judge your daily food intake via app.
*Track your daily workout sessions. 

When you come in to train, you can choose between our SWOLETEMBER program (details below) or CrossFit workouts. Participate in as many training sessions as possible during the month of September. Track your daily food intake. Take and post a daily training picture to your IG or FB story.  Tag @train8nine so we may repost.

SWOLETEMBER PROGRAMS

SWOLEtember programming is a total-body, five-day per week program.  Every day you’ll hit the same muscle groups, but through different movements.  This program meets the tenets of hypertrophy; frequency, volume and progressive overload.  You’ll find this program in your WODIFY app starting August 31st.  You may perform the in-class CrossFit program or choose to do the SWOLEtember program on your own during the class.  If you have any questions about the movements, you can view them on our Youtube channel or ask the coach for assistance.  

Use hashtag #SWOLETEMBER and tag @train8nine for all post.

 

REGISTER

Video Library

Click the links for videos
VIDEO LIBRARY
DAY 1
Back Squat https://www.youtube.com/watch?v=ultWZbUMPL8&t=3s
DB Lateral Raise https://www.youtube.com/watch?v=ai6h2DxijRQ&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=37
Pull-ups or Lat pull-downs (cable or band) https://www.youtube.com/watch?v=5R0RYj3Y9Ro
Hanging Leg Gliders https://www.youtube.com/watch?v=6lqX0Jfr7_o
Landmind Chest Press https://www.youtube.com/watch?v=1G-_FTEkoNw
Hanging Knee Raises or Seated Leg Thursts https://www.youtube.com/watch?v=i5PFBLOI6fY&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=73
Skull Crushers (bar or DB) https://www.youtube.com/watch?v=R-rFJZ6ceMU&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=54
DAY 2
Barbell Bench Press https://www.youtube.com/watch?v=mDmfkVEzsfc&list=PLAD0nPnwdr71TfNg2OT_l0vG0WaDHZ8hZ
Bulgarian Split Squat https://www.youtube.com/watch?v=0nF5S3vtEJY
DB Shoulder Press (stand or sit) https://www.youtube.com/watch?v=lANyB2DVAHo&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=21
BB Romanian Deadlift https://www.youtube.com/watch?v=kiUiBjCG3RE&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=34
Pendlay Row https://www.youtube.com/watch?v=47aPSgWVzno
Band/Cable Pull-throughs https://www.youtube.com/watch?v=MLzIaHEnqaI&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=43
Band Crunches https://www.youtube.com/watch?v=JI9AGumLiHg
Calf Raises https://www.youtube.com/watch?v=-so4mgCUonE
DAY 3
Barbell Sumo DL https://www.youtube.com/watch?v=wQHSYDSgDn8
DB Upright Row https://www.youtube.com/watch?v=0Knb_ggvejg
Commando Pull-Up or Narrow Grip Australian Pull-up https://www.youtube.com/watch?v=m6upCcGDi2M
Good Mornings (loaded) https://www.youtube.com/watch?v=lANyB2DVAHo&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=21
Supine Single-leg Ham Curls https://www.youtube.com/watch?v=2jJ5RXL4zoA&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=80
Chest Dips https://www.youtube.com/watch?v=NEoYxa6v1H4
Ab Roll-out or Plank Holds 3 x max time https://www.youtube.com/watch?v=VmqDIL2xzbk
DAY 4
Reverse Landmine Lunges https://www.youtube.com/watch?v=s70b_r3heMs
DB Flys https://www.youtube.com/watch?v=rNBSb6OZJfI
Kneeling Landmind Shoulder Press https://www.youtube.com/watch?v=_ArzG9qz-yM
Landmine Single Leg Hip Thruster https://www.youtube.com/watch?v=C2SCkVk4Atc
1-arm DB low row https://www.youtube.com/watch?v=SkeLmECvzts
Staggered Single-leg RDL (kb or db) https://www.youtube.com/watch?v=VlPpqZkCcyk&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=83
Corkscrews https://www.youtube.com/watch?v=XjyC3bnrB7o
High Volume Tricep Pushdowns (band of cable) https://www.youtube.com/watch?v=xW8L2POShSA
DAY 5
Front Squat/Goblet Squat (db/kb/plate) https://www.youtube.com/watch?v=FzwRd3hZwsY&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=47
Chin-ups or band close grip pulldown https://www.youtube.com/watch?v=GojD6SUZTDA
Close Grip Bench Press https://www.youtube.com/watch?v=wxVRe9pmJdk
Bentover Rear Delt Flys https://www.youtube.com/watch?v=evXOlgLTPCw
Cable / Band Facepulls https://www.youtube.com/watch?v=L52FYM9BxLw&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=45
Nordic Curls (band assistence) https://www.youtube.com/watch?v=y0RcSbLv7V8
Elevated Glute Bridges https://www.youtube.com/watch?v=YgeWqnVkH3s&list=PLAD0nPnwdr72ZACjJ6tpEUa0TrQMEQ8K5&index=61
Ab Roll-out https://www.youtube.com/watch?v=VmqDIL2xzbk