{"title":"Training Programs","description":"","products":[{"product_id":"washboard-winter-4-week-program-for-midline-strength-stability-and-definition","title":"Washboard Winter - 4-Week Program for Midline Strength, Stability, and Definition","description":"\u003cp\u003eWashboard Winter - 4-Week Program for Midline Strength, Stability, and Definition\u003c\/p\u003e\n\u003cp\u003eWelcome to Washboard Winter, your ultimate 4-week midline strengthening program designed to help you sculpt strong, chiseled abs just in time to rock those cozy winter sweaters and holiday gatherings. Whether you're a fitness fanatic or just a rebel with a cause, this program is your ticket to showcasing an ice-hard winter physique that'll leave everyone impressed…and make your lifts stronger!\u003c\/p\u003e\n\u003cp\u003ePrepare to embark on a journey that not only carves out your midsection but also fortifies your core muscles for improved stability and strength. With a blend of targeted exercises, you'll not only unveil those coveted washboard abs but also lay the foundation for a resilient and functional core.\u003c\/p\u003e\n\u003cp\u003eProgram Overview:\u003cbr\u003eDuration: 4 weeks\u003cbr\u003eFrequency: 3 days a week (Approx 30-45 minutes\/session)\u003cbr\u003eFocus: Midline strengthening and core stability\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eBenefits of Washboard Winter:\u003cbr\u003e- Shredded Core: Carve out the masterpiece you've been hiding beneath those layers,\u003cbr\u003erevealing abs that could cut through snow like a snowplow.\u003cbr\u003e- Ice-Cold Confidence: As your core gets stronger, so does your presence – strut your\u003cbr\u003estuff with an attitude that screams \"winter warrior.\"\u003cbr\u003e- Core of Steel: Forge deep-rooted stability and power that keeps you standing tall, no\u003cbr\u003ematter how frosty the challenges.\u003cbr\u003e- Winter Wonderland: Step into your weight training with more power and presence.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eAs you follow this expertly curated program, you'll find yourself building not only a visual masterpiece but also an enduring core foundation that supports you through the winter months and beyond. Join us for Washboard Winter, and let's journey together towards a stronger, more sculpted core that'll have you looking and feeling fantastic throughout the season. Don't miss the chance to unveil your winter-worthy washboard abs and make this season truly unforgettable.\u003c\/p\u003e","brand":"Caffeine and Kilos Inc","offers":[{"title":"Default Title","offer_id":40961963458657,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1166\/4792\/files\/YETISTRONG.png?v=1699199207"},{"product_id":"thick-thigh-summer-2-0-4-week-squat-program-for-hypertrophy-and-strength","title":"Thick Thigh Summer 2.0 - 4-Week Squat Program for Hypertrophy and Strength","description":"\u003cp dir=\"ltr\"\u003e\u003cspan\u003eWelcome to Thick Thigh Summer 2.0! The original Thick Thigh Summer was the ultimate 4-week squat program designed to help you achieve strong, powerful, and awe-inspiring thighs just in time for summer.  Now it’s back, and better than ever with Thick Thigh Summer 2.0.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003eGet the same amazing results, in less time!  The volume has been adjusted to keep the hypertrophy and strength gains high, while lessening the number of exercises and time required.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003eWhether you're a CrossFitter, weightlifter, or someone looking to sculpt your legs for the beach season, this program is just for you. By following our expertly crafted workouts, you'll not only develop enviable thighs but also enhance your athletic performance and functional strength.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003eProgram Overview:\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli dir=\"ltr\" aria-level=\"1\"\u003e\n\u003cp dir=\"ltr\" role=\"presentation\"\u003e\u003cspan\u003eDuration: 4 weeks\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli dir=\"ltr\" aria-level=\"1\"\u003e\n\u003cp dir=\"ltr\" role=\"presentation\"\u003e\u003cspan\u003eFrequency: 3 days a week (Approx 30-60 minutes\/session)\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli dir=\"ltr\" aria-level=\"1\"\u003e\n\u003cp dir=\"ltr\" role=\"presentation\"\u003e\u003cspan\u003eFocus: Hypertrophy and strength gains\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003eBenefits of Thick Thigh Summer:\u003c\/span\u003e\u003c\/p\u003e\n\u003col\u003e\n\u003cli dir=\"ltr\" aria-level=\"1\"\u003e\n\u003cp dir=\"ltr\" role=\"presentation\"\u003e\u003cspan\u003eMuscle Hypertrophy: Experience significant muscle growth in your quadriceps, hamstrings, and glutes, leading to fuller and more defined thighs.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli dir=\"ltr\" aria-level=\"1\"\u003e\n\u003cp dir=\"ltr\" role=\"presentation\"\u003e\u003cspan\u003eStrength Gains: Enhance your lower body strength and overall athletic performance by progressively increasing the weights and intensity throughout the program.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli dir=\"ltr\" aria-level=\"1\"\u003e\n\u003cp dir=\"ltr\" role=\"presentation\"\u003e\u003cspan\u003eFunctional Fitness: Squats are functional movements that improve your everyday activities, such as lifting objects, climbing stairs, or performing various sports.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli dir=\"ltr\" aria-level=\"1\"\u003e\n\u003cp dir=\"ltr\" role=\"presentation\"\u003e\u003cspan\u003eSummer-Ready Physique: Show off your powerful legs with confidence and embrace the summer season like never before.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003eGet ready to challenge yourself and witness incredible results with the Thick Thigh Summer program.  Don't miss this opportunity to sculpt your thighs and unlock your full lower body potential.\u003c\/span\u003e\u003c\/p\u003e\n\u003c!----\u003e","brand":"Caffeine and Kilos Inc","offers":[{"title":"Default Title","offer_id":41700158537825,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1166\/4792\/files\/Untitled-1_29.png?v=1718217911"},{"product_id":"big-bench-energy-program","title":"Big Bench Energy: 4-Week Bench Press Program","description":"\u003cp data-start=\"210\" data-end=\"397\"\u003e\u003cstrong data-start=\"210\" data-end=\"246\"\u003eUnlock Your Strongest Bench Yet.\u003c\/strong\u003e\u003cbr data-start=\"246\" data-end=\"249\"\u003eThis 4-week, 3-day-per-week program is designed to stack on top of your current training and boost your pressing power in just 30 minutes a session.\u003c\/p\u003e\n\u003cp data-start=\"402\" data-end=\"568\"\u003eBuilt by lifters who actually lift, \u003cstrong data-start=\"438\" data-end=\"458\"\u003eBig Bench Energy\u003c\/strong\u003e is simple, efficient, and works, whether you're training for a PR or just want to fill out your tee sleeves.\u003c\/p\u003e\n\u003cp data-start=\"573\" data-end=\"593\"\u003e\u003cstrong data-start=\"573\" data-end=\"593\"\u003eWhat’s Included:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli data-start=\"598\" data-end=\"647\"\u003eFull 4-week progressive program (PDF download)\u003c\/li\u003e\n\u003cli data-start=\"598\" data-end=\"647\"\u003e3 sessions per week – just 30 min each\u003c\/li\u003e\n\u003cli data-start=\"598\" data-end=\"647\"\u003eCrossFit-style accessory work (no machines required)\u003c\/li\u003e\n\u003cli data-start=\"598\" data-end=\"647\"\u003eBuilt to layer into your current WODs or lifting plan\u003c\/li\u003e\n\u003cli data-start=\"598\" data-end=\"647\"\u003eCan be run solo for 4 weeks if you’re going all-in on the bench\u003c\/li\u003e\n\u003cli data-start=\"598\" data-end=\"647\"\u003eExclusive discount on Big Bench Energy apparel\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Caffeine and Kilos Inc","offers":[{"title":"Default Title","offer_id":42391156654177,"sku":null,"price":29.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1166\/4792\/files\/BIGBENCHENERGY_d92835b1-f938-4c22-8908-e1384e5c568e.png?v=1756042598"},{"product_id":"actually-hybrid-4-week-hybrid-athlete-training-program","title":"Actually Hybrid: 4-Week Hybrid Athlete Training Program","description":"\u003cp\u003e\u003cstrong\u003eThe program that actually makes you strong and fast. \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBuilt for lifters who want lungs. CrossFitters who want structure. People tired of “hybrid” fluff that doesn’t deliver.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eActually Hybrid\u003c\/em\u003e is a 4-week, 3-day\/week training program that combines real strength progressions (squat + bench) with running, carries, and conditioning, in 30–60 minute sessions.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e3 workouts per week (can pair with lifting or CrossFit classes)\u003c\/li\u003e\n\u003cli\u003eSquat and bench progressions with increasing run distances\u003c\/li\u003e\n\u003cli\u003eCarries, EMOMs, aerobic finishers, functional and effective\u003c\/li\u003e\n\u003cli\u003ePrintable PDF download, no login or app required\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003eAfter the 4 weeks, retest your lifts and re-run the program to keep getting stronger.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003e**Program is delivered digitally, you will get your program emailed to you upon purchase.\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e","brand":"Caffeine and Kilos Inc","offers":[{"title":"Default Title","offer_id":42787354869857,"sku":null,"price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1166\/4792\/files\/ActuallyHybrid_smaller.png?v=1769004206"}],"url":"https:\/\/shop.caffeineandkilos.com\/collections\/training-programs.oembed","provider":"Caffeine and Kilos Inc","version":"1.0","type":"link"}