High Powered

13th Flow High Powered 12 Week Strength & Conditioning Program builds strength and stability through a higher (than our other programs) volume of barbell lifts, paired with basic high intensity conditioning combinations.

Each day of programming includes multiple lifts and an intense, moderate skill level conditioning workout.

Moderate level of training experience and access to common gym equipment including barbells and plates, kettlebells, dumbbells, bands, rower, bike are suggested. Each week consists of 5 days/week of training and should take about 60 minutes to complete each day.

In comparison to some of our other 12 week programs, High Powered is more focused on strength development.

This program is delivered in a pdf format. Movement demo videos are not linked in the document, but they are available on the 13th Flow YouTube channel.