Thank you for your interest in our program!

The ultimate goal of our program is to provide our members with well-rounded training for optimal health and longevity.

This week’s specific goal is to make you move better, perform well, and build visible muscle. Each day focuses on different foundational movement patterns, such as squatting, hinging, pushing, pulling, rotating, and locomotion (including running, carrying, and crawling).

Performance Work

This segment includes progressions for strength and hypertrophy work commonly found in bodybuilding or strength programs. To maximize time efficiency, we will utilize the concept of supersets, where two exercises are performed back-to-back, or giant sets, which involve three or more exercises executed consecutively with a short rest period in between.

There are two concepts related to performance work that should be understood by our members: Progressive Overload and Muscular Failure

Progressive Overload

Progressive overload involves gradually increasing the stress placed on your body during exercise training. This can be done by adding more weight, increasing the frequency of workouts, or doing more repetitions in strength training. This gradual progression leads to continuous improvement and adaptation.

Since our program isn’t personalized, each member needs to apply this principle based on their experience and equipment limitations. Questions can be posted in the members-only Facebook group for coaching assistance.

Muscular Failure

To get the most benefit out of strength and hypertrophy progressions, you have to push to, or near failure on your last (if you are new to this type of training) or last two (if more experienced) sets of each exercise.

This approach, which involves performing reps until proper form can’t be maintained, has been found to be one of the single best factors for promoting muscle growth, according to recent studies.

Conditioning Work

Our conditioning workouts aim to develop the aerobic system by maintaining a steady pace throughout intervals or rounds. The goal is to stay in constant motion within the prescribed workout duration, keeping your muscle endurance threshold in check. The key is to strike the right balance between pushing too hard and going too easy.

To achieve this, all conditioning workouts, regardless of format (AMRAP, For Time, EMOM, etc.), should be done at a sustainable pace. Starting too fast in a workout can lead to excessive power output, forcing reliance on the anaerobic lactic energy system rather than building the aerobic energy system.

While high-intensity anaerobic training has its place in our program, it’s used sparingly with specific instructions and ample rest for recovery. Success should be measured by consistent performance across all rounds or intervals, not by finishing quickly. This approach allows you to enjoy the benefits of improved cardiovascular health, better respiration, and reduced risk of metabolic diseases through enhanced aerobic fitness.

Muscle Endurance Limitation: Sometimes, when pacing a workout correctly, muscle fatigue can be the main issue, leading to longer breaks between rounds or reps due to mechanical failure, which hinders effective aerobic system training. Along with maintaining a manageable pace, it’s crucial to choose the right weights for your conditioning workouts. Keep in mind that, especially in conditioning, heavier isn’t always better, as the primary goal is developing your aerobic system.

Aerobic Substitutions

If you have access to cardio machines like rowers or air bikes, refer to our aerobic substitutions guide for alternative exercises within the program. This guide details how to replace running and shuttle run workouts with equivalent machine measures in meters or calories. It also provides the most common substitutions for double unders and guidance on incorporating them into our program.

Limited Equipment Substitutions

Occasionally, you might need to modify your workout due to lack of equipment. The limited equipment substitutions guide is here to assist you with finding alternatives mainly due to equipment constraints, such as not having a pull-up bar or a plyo box.

Questions?

If you have any questions about any of the exercises or our training methods, you can message us anytime via Facebook Messenger or through the contact form. We’re always here to help.

New Member Resources

Join the Community

New member? Remember to join the private Members-Only Support Facebook group:

Warm Up

2 Rounds (For Quality)

1-Minute Aerobic Work
5 Right Ankle Rotation (each direction)
5 Left Ankle Rotation (each direction)
10 Prisoner Curtsy Lunge (5/5)
10 Foot Elevated Single Leg Glute Bridge (5/5)
10 Pogo Jump

If you’re not yet comfortable with pogo jumps, consider performing a stationary variation instead. Click on the Movement Videos button below to view examples.

performance WORK

3-4 Sets

8-12 Rear Foot Elevated Split Squat (Right)
Rest 15 seconds
8-12 Rear Foot Elevated Split Squat (Left)

Rest 2 minutes between rounds

In a Rear Foot Elevated Split Squat (aka Bulgarian Split Squat), the working leg carries most of the weight and movement, while the other leg acts as a support for balance. Aim to keep at least 90% of your weight on the working leg. If you find yourself this single leg squat variation too difficult, perform a split stance squat instead.

conditioning

5 Rounds

9-6-3 reps of

Burpee
Double Dumbbell Thruster

Rest 2 minutes between rounds

Time Cap: 20 Minutes
Intensity: High / RPE 8-9

Workout Flow: Perform 9 burpees, 9 thrusters, then 6 burpees, 6 thrusters, and finally 3 burpees, 3 thrusters at a higher intensity. Rest for 2 minutes between rounds. Repeat this sequence for 4 more rounds.

cool down

1-Minute Half Saddle (each side)
1-Minute Half Split Stretch (each side)

Warm Up

3 Rounds (For Quality)

1-Minute Aerobic Work
5 Scapular Push-Up to Downward Dog
10 Deadbug (5/5)
5 TYI Shoulder Routine (each direction)

performance WORK

3-4 Sets (Superset)

8-12 Double Dumbbell Floor Press
Rest 30 seconds
8-12 Banded Strict Pull-Up (pronated)

Rest 2 minutes between rounds

3-4 Sets

8-12 Dumbbell Lateral Raise or Banded Lateral Raise

Rest 1 minute between rounds

conditioning

AMRAP 15 Minutes

3 Wall Walk
6 Pull-Up
12 Push-Up
24 Double Under

Intensity: Moderate / RPE 6-7

Remember to maintain a moderate and sustainable pace throughout this workout. The primary objective is to develop your aerobic energy system, so it’s important not to start too quickly. Pace yourself to ensure consistent performance.

cool down

30-Seconds Leaning Child Pose (each side)
1-Minute Seated Spinal Twist (each side)

Warm Up

2 Rounds (For Quality)

1-Minute Aerobic Work
10 B-Stance Bodyweight Good Morning (5/5)
10 Tall Plank to Alternating Toe Touch (5/5)
10 Calf Raise
20-Second Hamstring Plank

B-Stance (aka Staggered Stance) distance might look different for everyone. Start by aligning the toe of your support leg with the heel of your working leg. The aim is for the working leg to bear 90% of the load, while the support leg primarily aids with balance. Once comfortable, you may try moving your support leg further back to see if you can get better muscle engagement in the working leg.

Should the hamstring plank be too challenging, opt for a 20-second glute bridge hold instead.

performance WORK

3-4 Sets (Superset)

8-12 Double Dumbbell Sumo Deadlift (2-head touch)
Rest 30 seconds
8-12 Shoulders Elevated Weighted Hip Thrust

Rest 90 seconds between rounds

For each rep of the double dumbbell sumo deadlift, ensure you reset on the ground without bouncing the weight.

conditioning

3 Rounds

In a 5-minute window, complete as many rounds as possible:

12 Alternating Single Arm Dumbbell Snatch (6/6)
10 Goblet Squat
8 Box Jump

Rest 2 minutes 30 seconds between rounds

Intensity: Moderate – High / RPE 7-8

Start from the beginning of the sequence each round. Pace yourself, but consider pushing yourself a little more towards the end of each 5-minute interval.

cool down

1-Minute Low Lunge (each side)
1-Minute Happy Baby Pose

Warm Up

3 Rounds (For Quality)

1-Minute Aerobic Work
5 Prisoner Tall Kneel To Stand
5 Up Down Plank
10 Skater Jump (5/5)

If you’re not yet comfortable with full skater jumps, consider performing a skater step or skater jump with trailing leg support variation instead. Click on the Movement Videos button below to view examples.

performance WORK

3-4 Sets

8-12 Half Kneeling Single Arm Dumbbell Press (Right)
Rest 15 seconds
8-12 Half Kneeling Single Arm Dumbbell Press (Left)

Rest 2 minutes between rounds

3-4 Sets (Superset)

8-12 Supinated Dumbbell Bicep Curl
Rest 15 seconds
8-12 Double Dumbbell Skull Crusher

Rest 90 seconds between rounds

conditioning

For Time

30-20-10 reps of

Toe To Bar
Double Dumbbell Reverse Lunge

Run 400m or shuttle runs after each round

Time Cap: 20 minutes (rest included)
Intensity: Moderate / RPE 6-7

Workout Flow: Perform 30 toes-to-bar (or butterfly sit-ups), 30 alternating dumbbell reverse lunges (15 each leg), and run 400m. Then do 20 toes-to-bar, 20 reverse lunges (10 each leg), and run 400m. Follow with 10 toes-to-bar, 10 reverse lunges (5 each leg), and finish off with a 400m run

If you are not proficient at toes-to-bar, you may substitute with butterfly sit-ups for this workout. Aim to maintain a steady pace throughout. Focus on movement quality, break up reps as needed. In the final round of 10 and on the last run, consider picking up the pace.

cool down

1-Minute Bottom of The Bench Dip Stretch
30-Seconds Side Neck Stretch (each side)

Warm Up

3 Rounds (For Quality)

1-Minute Aerobic Work
10 90/90 Hip Switch (5/5)
5 Bootstrapper
10 Tall Plank Knee to Opposite Elbow (5/5)

performance WORK

4-5 Rounds

40-Seconds Tall Plank to Extended Plank Walk
20-Seconds Rest
40-Seconds Russian Twist
20-Seconds Rest

conditioning

5 Rounds

10 Double Dumbbell Deadlift
10 Double Dumbbell Hang Clean
10 Double Dumbbell Push Press
1-Minute Farmerโ€™s Carry

Rest 1 minute between rounds

Time Cap: 20 minutes (rest included)
Intensity: Moderate / RPE 6-7

cool down

2-Minutes Seated Straddle
1-Minute Alternating Calf Stretch