FLEX Program
Three complete tracks. One membership.
- Full Gym + Minimal + Endurance options
- New programming every week via custom app
- Exercise video library with demos
- 1,500+ member community with coaching support
This is a preview. The full program lives in our app with progress tracking, video demos, and coaching notes.
Full Gym Track 1-Week Sample
Prep Work
3 Rounds (For Quality)
1-Minute Aerobic Work
5 3-Way Hip Rocker (each side)
10 Lateral Step-Down (each side)
10 Tall Plank to Pike to Opposite Toe Tap (5/5)
30-Seconds Feet Elevated Long Lever Bridge Hold
performance WORK
3-4 Sets
6-8 BB Back Squat
Rest 2 minutes between sets
Since the rep range is low, aim to go heavier on all working sets – choose a weight that leaves you with 2–3 reps in reserve (RIR). After your final set, decrease the load by 10–20% and perform one additional drop set.
3-4 Sets
Every 1 minute 15 seconds, alternate between:
Exercise 1: 8-12 Feet Elevated Weighted Frog Hip Thrust
Exercise 2: 8-12 Heel Elevated Goblet Squat
2-3 Sets
8-12 Weighted Single Leg Soleus Raise (each leg)
Rest 90 seconds between sets
This movement can be tough to load. Bodyweight is perfectly fine if adding weight compromises form.
conditioning work
4 Rounds
15 BB Deadlift
10 Box Jump
100ft Farmer’s Carry
10 BB Power Clean
15 Toe To Bar
100ft Farmer’s Carry
Rest 1 minute between rounds
Pacing: Sustainable
Time Cap: 6 minutes / round
BB Weight: M 115–135lb (52.5–60kg) / F 75–95lb (35–42.5kg)
cool down
1-2 Rounds
2-Minutes Couch Stretch (each side)
2-Minutes Single Leg Forward Fold (each side)
2-Minutes Sumo Squat
PREP WORk
3 Rounds (For Quality)
1-Minute Aerobic Work
5 Seated Snow Angel
5 1/2 Kneeling Thoracic Rotation (each side)
10 Table Top Shoulder Extension
30-Seconds Barbell Overhead Hold
performance WORK
2-3 Sets
6 BB Bench Press
Rest 10 seconds
12 Hex Press
Rest 10 seconds
25 Double DB Flys
Rest 3-4 minutes between sets
You may read more about the 6-12-25 training method and how it works here.
3-4 Sets
Every 3 minutes, perform:
8-12 BB Bent Over Row
6-8 Top-Down Supinated Bicep Curl (each side)
Rest the remainder of each 3-minute interval.
conditioning work
For Time
12-8-4 reps of
Double DB Hang Clean & Jerk
Burpee Over DB
12-8-4 reps of
Double DB Hang Clean
Burpee Over DB
12-8-4 reps of
Double DB Shoulder To Overhead
Burpee Over DB
Pacing: Sustainable
Time Cap: 20 minutes
DB Weight: M 35-50lb (15-22.5kg) / F 20-35lb (10-15kg)
cool down
1-3 Rounds
2-Minutes Seated Spinal Twist (each side)
1-Minute Wall Chest Stretch (each side)
1-Minute Cat/Cow
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
30-Seconds Side-To-Side Quadruped Crawl
10 Wide Stance Hip Hinge
30-Seconds Front-To-Back Quadruped Crawl
10 Shoulder Elevated Bodyweight Glute Bridge
performance WORK
3-4 Rounds
30-Seconds Russian Twist
Rest 10 seconds
30-Seconds Copenhagen Plank (R)
Rest 10 seconds
30-Seconds Copenhagen Plank (L)
Rest 10 seconds
30-Seconds Quadruped Plank DB Pull Through
Rest 60 seconds between rounds
The Copenhagen Plank can be done with a straight top leg or a bent knee on the bench. Both variations are effective. Choose the one that feels more stable and controlled.
conditioning work
EMOM 18 Minutes
Minute 1: 15/12 Row Calorie
Minute 2: Max Wallball
Minute 3: Rest
Pacing: Sustainable
Suggested Wallball: M 14-20lbs (6-9kg) to 10ft (3m) target / F 10-14lbs (4-6kg) to 9ft (2.7m) target
If you don’t have access to cyclical machines like a rower, air bike, or ski erg, refer to the aerobic conversions chart here. For any questions about equipment limitations or possible substitutions, feel free to ask in the Fitness Academy Members Facebook group.
Your final score is how many wallballs you complete in 18 minutes. Feel free to share it in the Facebook group and connect with others on their results.
cool down
1-2 Rounds
2-Minutes Supine Twist (each side)
2-Minutes Seated Straddle
2-Minutes Happy Baby Pose
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
5 3-Way RDL (each side)
8 Single Leg Hip Swivel Internal Rotation (each side)
10 Quadruped Knee Tap
30-Seconds Wall Sit Hold
performance WORK
2-3 Sets
6 Deficit BB Deadlift
Rest 10 seconds
12 Front Foot Elevated Reverse Lunge (6/6, alternating)
Rest 10 seconds
25 KB Swing
Rest 3-4 minutes between sets
You may read more about the 6-12-25 training method and how it works here.
3-4 Sets
Every 3 minutes, perform:
8-12 Band Assisted Reverse Nordic
12-20 Lying Banded Hamstring Curl
Rest the remainder of each 3-minute interval.
For the Band Assisted Reverse Nordic, kneel on a soft surface with knees hip-width apart. Squeeze your glutes, brace your abs, and keep a straight line from knees to shoulders as you lean back under control, then return to start. To scale, reduce the range of motion and only lower as far as you can maintain form.
conditioning work
10 Rounds
In a 90-second window, complete:
5 Double DB Burpee
25 Double Under
Pacing: Aggressive
DB Weight: M 35-50lb (15-22.5kg) / F 20-35lb (10-15kg)
cool down
1-2 Rounds
2-Minutes Elevated Standing Hamstring Stretch (each side)
2-Minutes Saddle Pose
2-Minutes Standing Pancake Stretch
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
10 External/Internal Shoulder Rotation
10 Banded Diagonal Pull-Apart (5/5)
5 Push-Up to Tall Plank Rotation (each side)
30-Seconds Passive Hang or Lat Stretch
performance WORK
3-4 Sets
6-8 Seated DB Shoulder Press (back supported)
Rest 2 minutes between sets
Since the rep range is low, aim to go heavier on all working sets – choose a weight that leaves you with 2–3 reps in reserve (RIR). After your final set, decrease the load by 10–20% and perform one additional drop set.
3-4 Sets
Every 1 minute 15 seconds, alternate between:
Exercise 1: 6-8 Strict Pull-Up
Exercise 2: 12-15 BB Upright Row
Either add a band for assistance or add weight for your strict pull-ups to perform the target rep range.
2-3 Sets
8-12 Banded Single Arm Tricep Pushdown (R)
Rest 30 seconds
8-12 Banded Single Arm Tricep Pushdown (L)
Rest 60 seconds between sets
conditioning work
For Time
10-20-30-20-10 reps of
Alternating DB Bench Press (combined reps)
Butterfly Sit-Up
Perform a 200m run at the end of each round.
Pacing: Sustainable – Aggressive
Time Cap: 17 minutes
DB Weight: M 35-50lb (15-22.5kg) / F 20-35lb (10-15kg)
cool down
1-3 Rounds
2-Minutes Armless Prayer Pose
2-Minutes Thread The Needle (each side)
2-Minutes Standing Forward Fold
Minimal Track 1-Week Sample
Prep Work
3 Rounds (For Quality)
1-Minute Aerobic Work
5 3-Way Hip Rocker (each side)
10 Lateral Step-Down (each side)
10 Tall Plank to Pike to Opposite Toe Tap (5/5)
30-Seconds Feet Elevated Long Lever Bridge Hold
performance WORK
3-4 Sets
8-12 Double DB Back Squat
Rest 30 seconds
8-12 Feet Elevated Weighted Frog Hip Thrust
Rest 90 seconds between sets
3-4 Sets
Every 1 minute 15 seconds, alternate between:
Exercise 1: 8-12 Heel Elevated Goblet Squat
Exercise 2: 8-12 Weighted Single Leg Soleus Raise (each side)
The Weighted Single Leg Soleus Raise can be tough when loaded. Bodyweight is perfectly fine if adding weight compromises form.
conditioning work
4 Rounds
20 Alternating DB Deadlift (10/10)
10 Broad Jump
100ft Farmer’s Carry
10 Alternating DB Clean (5/5)
15 V-Up or Tuck-Up
100ft Farmer’s Carry
Rest 1 minute between rounds
Pacing: Sustainable
Time Cap: 6 minutes / round
DB Weight: M 35-50lb (15-22.5kg) / F 20-35lb (10-15kg)
cool down
1-2 Rounds
2-Minutes Couch Stretch (each side)
2-Minutes Single Leg Forward Fold (each side)
2-Minutes Sumo Squat
PREP WORk
3 Rounds (For Quality)
1-Minute Aerobic Work
5 Seated Snow Angel
5 1/2 Kneeling Thoracic Rotation (each side)
10 Table Top Shoulder Extension
30-Seconds Barbell Overhead Hold
performance WORK
3-4 Sets
8-12 Double DB Bench Press
Rest 30 seconds
6-8 Top-Down Supinated DB Bicep Curl (each side)
Rest 90 seconds between sets
3-4 Sets
Every 3 minutes, perform:
8-12 Hex Press
6-8 Alternating Gorilla Row (each side)
Rest the remainder of each 3-minute interval.
conditioning work
For Time
12-8-4 reps of
Double DB Hang Clean & Jerk
Burpee Over DB
12-8-4 reps of
Double DB Hang Clean
Burpee Over DB
12-8-4 reps of
Double DB Shoulder To Overhead
Burpee Over DB
Pacing: Sustainable
Time Cap: 20 minutes
DB Weight: M 35-50lb (15-22.5kg) / F 20-35lb (10-15kg)
cool down
1-3 Rounds
2-Minutes Seated Spinal Twist (each side)
1-Minute Wall Chest Stretch (each side)
1-Minute Cat/Cow
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
30-Seconds Side-To-Side Quadruped Crawl
10 Wide Stance Hip Hinge
30-Seconds Front-To-Back Quadruped Crawl
10 Shoulder Elevated Bodyweight Glute Bridge
performance WORK
3-4 Rounds
30-Seconds Russian Twist
Rest 10 seconds
30-Seconds Copenhagen Plank (R)
Rest 10 seconds
30-Seconds Copenhagen Plank (L)
Rest 10 seconds
30-Seconds Quadruped Plank DB Pull Through
Rest 60 seconds between rounds
The Copenhagen Plank can be done with a straight top leg or a bent knee on the bench. Both variations are effective. Choose the one that feels more stable and controlled.
conditioning work
EMOM 18 Minutes
Minute 1: 4 Shuttle Run
Minute 2: Max Air Squat
Minute 3: Rest
Pacing: Sustainable
cool down
1-2 Rounds
2-Minutes Supine Twist (each side)
2-Minutes Seated Straddle
2-Minutes Happy Baby Pose
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
5 3-Way RDL (each side)
8 Single Leg Hip Swivel Internal Rotation (each side)
10 Quadruped Knee Tap
30-Seconds Wall Sit Hold
performance WORK
3-4 Sets
8-12 DB Sumo Deadlift (2-head touch)
Rest 30 seconds
6-8 Front Foot Elevated Reverse Lunge (each side, alternating)
Rest 90 seconds between sets
3-4 Sets
Every 3 minutes, perform:
8-12 Band Assisted Reverse Nordic or Banded Quadruped Knee Extension
12-20 Lying Banded Hamstring Curl
Rest the remainder of each 3-minute interval.
For the Band Assisted Reverse Nordic, kneel on a soft surface with knees hip-width apart. Squeeze your glutes, brace your abs, and keep a straight line from knees to shoulders as you lean back under control, then return to start. To scale, reduce the range of motion and only lower as far as you can maintain form.
conditioning work
10 Rounds
In a 90-second window, complete:
5 Double DB Burpee
25 Double Under
Pacing: Aggressive
DB Weight: M 35-50lb (15-22.5kg) / F 20-35lb (10-15kg)
cool down
1-2 Rounds
2-Minutes Elevated Standing Hamstring Stretch (each side)
2-Minutes Saddle Pose
2-Minutes Standing Pancake Stretch
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
10 External/Internal Shoulder Rotation
10 Banded Diagonal Pull-Apart (5/5)
5 Push-Up to Tall Plank Rotation (each side)
30-Seconds Passive Hang or Lat Stretch
performance WORK
3-4 Sets
8-12 Seated DB Shoulder Press
Rest 30 seconds
6-8 Strict Pull-Up or 8-12 Double DB Bent Over Row
Rest 90 seconds between sets
3-4 Sets
Every 1 minute 15 seconds, alternate between:
Exercise 1: 8-12 Elevated Tricep Push-Up
Exercise 2: 8-12 Alternating DB Upright Row
conditioning work
For Time
10-20-30-20-10 reps of
Alternating DB Bench Press (combined reps)
Butterfly Sit-Up
Perform a 200m run at the end of each round.
Pacing: Sustainable – Aggressive
Time Cap: 17 minutes
DB Weight: M 35-50lb (15-22.5kg) / F 20-35lb (10-15kg)
cool down
1-3 Rounds
2-Minutes Armless Prayer Pose
2-Minutes Thread The Needle (each side)
2-Minutes Standing Forward Fold