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).
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
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 Rounds
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.
3-4 Rounds
1-Minute Farmer’s Carry
1-Minute Quadruped Crawl
1-Minute Farmer’s Carry
Rest 90 seconds between rounds
This progression aims to test your grip and core strength. The objective is to transition from one exercise to the next with little to no rest, until the assigned 90-second break. If you lack space for the quadruped crawl, mix a few steps of forward and reverse crawl instead.
conditioning
AMRAP 12 Minutes
8 Burpee Box Jump
8 Single Arm Dumbbell Cluster (4/4, alternating)
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 Rounds (Superset)
8-12 Double Dumbbell Floor Press
Rest 30 seconds
8-12 Banded Strict Pull-Up (pronated)
Rest 2 minutes between rounds
3-4 Rounds
8-12 Dumbbell Lateral Raise or Banded Lateral Raise
Rest 1 minute between rounds
conditioning
5 Rounds
45-Seconds of Crossover
Rest 15 seconds
45-Seconds of Push-Up
Rest 15 seconds
45-Seconds of Butterfly Sit-Up
Rest 15 seconds
45-Seconds of Wall Walk
Rest 1 minute between rounds
If crossovers skipping isn’t your thing, consider trying any other skipping variations, such as right to left skipping, side or front straddle skipping or alternating high knee skipping. Stick to a single combination or switch between them throughout the interval. Click on the Movement Videos button below to view examples.
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 Rounds (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
AMRAP 16 Minutes
4 Shuttle Run
8 Double Dumbbell Clean & Jerk
4 Shuttle Run
8 Double Dumbbell Snatch
The prescribed distance for one repetition of the shuttle run is 50 feet (15.24 meters), consisting of running 25 feet (7.62 meters) down and 25 feet (7.62 meters) back. If you’re unable to perform shuttle runs due to space constraints, you may want to substitute them with 50 double unders instead.
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 Rounds
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 Rounds (Superset)
8-12 Supinated Dumbbell Bicep Curl
Rest 15 seconds
8-12 Double Dumbbell Skull Crusher
Rest 90 seconds between rounds
conditioning
4 Rounds
6 Double Dumbbell Hang Squat Clean
9 Double Dumbbell Push Jerk
12 Double Dumbbell Deadlift
9 Double Dumbbell Push Jerk
6 Double Dumbbell Hang Squat Clean
Rest 1 minute between rounds
Time Cap: 20 minutes (rest included)
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
16 Goblet Reverse Lunge (8/8)
6 Pull-Up
Time Cap: 8 minutes
Rest 2 minutes
5 Rounds
12 Goblet Box Step-Up (6/6)
8 Toe To Bar
Time Cap: 8 minutes
cool down
2-Minutes Seated Straddle
1-Minute Alternating Calf Stretch