If you’ve ever skipped a training plan because it demanded marathon-length workouts and the schedule flexibility of a fitness influencer, former CrossFit champion Jason Khalipa may have a simpler solution. Called his ‘Train Hard’ programme, the plan is aimed at people in their 40s and beyond who want results but don’t have hours to spend in the gym.
‘The goal is simple: effective, realistic training for busy people who still want to be strong, capable and consistent without spending hours in the gym,’ says Khalipa.
Khalipa won the CrossFit Games back in 2008 and has since shifted his focus towards sustainable training for men balancing careers, fatherhood and fitness goals. You can try his full programme below.
Day 1
Warm-Up
5 minutes of cardio of choice, starting easy and building to a moderate effort.
2-3 sets:
- 10 light dumbbell floor presses
- 10 alternating reverse lunges
- 10 light dumbbell goblet squats
- 20 alternating arm circles
- 30-second front-rack or goblet hold
Strength
RPE: 7-8 (steady climb)
What to read next
On a 12-minute running clock, climb the ladder as high as possible:
- 2-4-6-8…and so on of bench press
- 2-4-6-8…and so on of alternating dumbbell lunges
Example: complete 2 bench presses and 2 lunges per side, then 4/4, 6/6 and so on.
You can use either a barbell or dumbbells for the bench press.
Workout
RPE: 8 (repeatable effort)
3 sets:
AMRAP x 5 minutes
- 5 up-downs
- 10 heavy goblet squats
- 15 sit-ups
Rest 1 minute between rounds.
Optional Finisher
5 rounds:
- 10 lateral raises
- 10 front raises
- 10 heavy dumbbell shrugs
Khalipa says:
‘On the ladder, try to move through the early rounds smoothly. In the AMRAPs, focus on pacing the first set so the second and third don’t fall off. The goal is clear progress or consistency across all three rounds.’
Day 2
Warm-Up
5 minutes cardio of choice.
2-3 sets:
- 10 light dumbbell bent-over rows
- 8 alternating reverse lunges
- 6 push-ups
- 10 box step-ups
- 30-second plank hold
Workout
RPE: 7-8 (steady engine)
EMOM x 25 minutes
- Minutes 1 & 2: 2 minutes cardio
- Minutes 3 & 4: 10 renegade rows + 10 box jumps
- Minute 5: 1-minute plank rotations
Finisher
RPE: 7 (upper-body fatigue)
EMOM x 9 minutes
- Minute 1: dumbbell crush curls
- Minute 2: banded pushdowns
- Minute 3: heavy farmer hold
Khalipa says:
‘Settle into a pace on the cardio that lets you keep the same effort across all 5 rounds of work. When you get to the rows and box jumps, stay controlled – tight midline on the renegade rows and step down from the box so your legs stay fresh. The goal is consistent rounds without rushing. Use the plank minute to reset your breathing before the next cycle.’
Day 3
Warm-Up
5 minutes cardio of choice.
2-3 sets:
- 10 light hang muscle cleans
- 10 light push presses
- 20 air squats
- 5 TH burpees (no jump)
- 30-second overhead hold
Strength
RPE: 7-8
On a 12-minute running clock:
A) Build to a moderately heavy 10-rep push press
B) Build to a moderately heavy 5-rep power clean
Dumbbell Alternative
On a 20-minute running clock:
- 2-3 sets of 10-rep tempo dumbbell push press
- 2-3 sets of 5-rep dumbbell power clean
Workout
RPE: 8-9 (short, hard effort)
Max rounds in 3 minutes:
- 5 burpees
- 5 dumbbell power cleans
- 5 dumbbell push presses
- 30-second cardio sprint
Rest 30 seconds.
Repeat for 3 total rounds.
Optional Finisher
- 5 minutes lower-body foam rolling
- 5 minutes upper-body foam rolling
Khalipa says:
‘More experienced lifters can push the weight a little more. If you are building confidence with these lifts, keeps the loading more toward the moderate end. The goal is to work up to a 10-rep push press in around 10 minutes, then switch lifts to the power clean for the remaining time.’
Day 4
Rest, Recovery or Skill Work
Choose one:
- Stretch and mobilise
- Skill development (BJJ, golf, etc.)
- Outdoor activity such as walking, gardening or sport
Khalipa says:
‘Rest days don’t mean we just mail it in.’
Day 5
Warm-Up
5 minutes cardio of choice.
2-3 sets:
- 10 light goblet squats
- 8 alternating reverse lunges
- 6 scap pull-ups
- 20 jumping jacks
- 30-second squat hold
Strength
RPE: 7-8 (controlled tension)
EMOM x 15 minutes
- Minute 1: 7 tempo front squats
- Minute 2: 1-minute box step-ups
- Minute 3: 1-minute plank hold
Workout
RPE: 8
AMRAP x 12 minutes
- 12 Russian kettlebell swings
- 12 alternating goblet lunges
- 6 strict pull-ups
Optional Finisher
EMOM x 6 minutes
- Minute 1: 1-minute cardio sprint
- Minute 2: 1-minute cardio recovery
Khalipa says:
‘Use the tempo squats to really feel the position – slow on the way down, balanced through the feet, then drive up with control. The step-ups and plank should keep you moving without rushing. In the AMRAP, stay smooth on the swings or snatches and keep the lunges steady so the pull-ups stay clean. Pace the first few minutes so you can keep moving the whole 12 minutes.’
Day 6
Warm-Up
5 minutes cardio of choice.
2-3 sets:
- 10 push-ups
- 10 air squats
- 20 sit-ups
- 10 box step-ups
- 10 TH burpees
Workout
RPE: 8-9 (hard intervals)
On a 30-minute running clock:
- 4 minutes cardio
- 2 minutes max push-ups
- 4 minutes cardio
- 2 minutes max air squats
- 4 minutes cardio
- 2 minutes max sit-ups
- 4 minutes cardio
- 2 minutes max box jumps
- 4 minutes cardio
- 2 minutes max TH burpees
Khalipa says:
‘Treat each 4-minute cardio block like its own effort – push the pace, then use the bodyweight section to stay composed and keep moving. Don’t sprint the first minute of the 2-minute windows; settle into a fast rhythm you can hold the whole time. The goal is to keep the numbers strong across all 5 sections, not just the first couple.’
Optional Finisher
EMOM x 6 minutes
- Minute 1: max empty-bar curls
- Minute 2: max empty-bar shoulder press
Day 7
Choose one:
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
