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).

Warm-up

Warm-ups play an important role in our programming, as they serve to prepare your body and movement patterns for both performance and conditioning work. They also incorporate specific elements strategically to enhance the effectiveness of our program. For instance, we include bodyweight rotational exercises and low-level plyometric movements on a weekly basis to ensure that these essential movement patterns are not overlooked, contributing to your overall development.

Performance Work

This segment includes progressions for power, strength, and hypertrophy commonly found in bodybuilding or strength-specific programs.

To save time, we use supersets (two exercises done one after the other) and giant sets (three or more exercises in a row with little rest).

For the majority of progression within the performance work, we include repetition ranges instead of specific weight loadings to accommodate individual differences, making the program suitable for most people. It’s up to each member to determine the appropriate weight for each exercise based on their fitness level and experience. Unless specified otherwise, the aim is to reach close to failure (2-3 RIR, or reps in reserve) or failure (0 RIR, or reps in reserve) on each set of an exercise within the indicated rep range. For an explanation of reps in reserve, check out this guide.

To learn about muscle building, see our hypertrophy training guide.

This training block also includes the 6-12-25 method for some performance work days. For details on this method, check our guide.

Conditioning Work

In this training cycle, we are refining our approach to specifying the intensity at which conditioning sessions should be performed. Our goal is to eliminate confusion and provide clear guidance on workout pacing.

Every conditioning segment will include a pacing indicator. Pacing refers to the intended approach we want to take when performing a workout, ensuring the desired stimulus is achieved.

We categorize pacing into four categories: Forever, Sustainable, Aggressive, and All-Out.

  • Forever: This is the pace where an athlete feels like they can maintain for durations of 1 hour or more. It is suitable for workouts lasting 30-40 minutes or recovery sessions. Easy pacing allows for maximal recovery, enabling athletes to maintain consistent performance throughout.
  • Sustainable: Considering the total volume of the workout, this is the quickest pace an athlete can sustain for the duration of a workout, regardless of its format (continuous or interval-based). This pace is what we would expect in a medium-to-long workout where it doesn’t make sense to go faster than is sustainable, and a consistent pace should be held with no serious drop-offs.
  • Aggressive: Considering the total volume of the workout, this pace is intentionally faster than what an athlete would be comfortable maintaining in a straight-through workout. Typically, this pacing is applied to shorter conditioning sessions or intervals.
  • All-Out: Reserved for very short, high-output workouts with ample recovery time between efforts. Athletes should only focus on the immediate task, not holding back and disregarding the workout’s total volume.

Remember, these pacing levels guide how to approach a workout, not the effort you put in. Your effort should always be 100%, even if the pace is labeled as “Forever.”

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.

Extra Programs

Remember, as an active member, you can access additional programs. Whether you’re aiming to improve your running, achieve your first strict pull-up, or need bodyweight workouts for vacation, we have a program tailored for you. Explore them here.

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

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Warm Up

3 Rounds (For Quality)

1-Minute Aerobic Work
5 3-Way Step Down (each side)
10 Lateral Lunge (5/5)
10 Abductor Rock Back (5/5)

performance WORK

2-3 Sets

6 1 ½ Heels Elevated Goblet Squat
Rest 10 seconds
12 Walking Lunge Step (6/6, side hold)
Rest 10 seconds
25 Banded Quadruped Knee Extension

Rest 3-4 minutes between sets

You may read more about the 6-12-25 training method and how it works here.

conditioning

AMRAP 12 Minutes

6 Double Dumbbell Thruster
4 Shuttle Run
6 Double Dumbbell Devil Press
4 Shuttle Run

Pacing: Sustainable – Aggressive

The prescribed distance for one repetition of the shuttle run is 50ft (15m), consisting of running 25ft (7.5m) down and 25ft (7.5m) back. If you’re unable to perform shuttle runs due to space constraints, consider substituting them with running in place, toe taps, pogo jumps, or line hops. For accurate rep conversion, use the aerobic conversion chart, found in the instructions tab.

cool down

1-Minute Dragon’s Pose Stretch (each side)
2-Minutes Pigeon Stretch (each side)

Warm Up

3 Rounds (For Quality)

1-Minute Aerobic Work
5 Push-Up to Tall Plank Opposite Toe Touch
10 Deadbug (5/5)
5 Arm Circle (each direction)

performance WORK

3-4 Sets

6-8 1 ½ Banded Pull-Up (Supinated)
Rest 30 seconds
6-8 1 ½ Incline Dumbbell Chest Press
Rest 30 seconds
8-12 Double Dumbbell Seated Hammer Curl

Rest 90 seconds between sets

Use a heavier band for the 1 ½ pull-ups than you would use for standard banded pull-ups. If you do not have access to an incline bench, perform the 1 ½ chest press on a flat bench.

conditioning

7 Rounds

30 Double Under
10 Push-Up

Rest 30 seconds between rounds

Time Cap: 90 seconds / round
Pacing: Aggressive

cool down

1-Minute Thread the Needle Stretch (each side)
1-Minute Wall Chest Stretch (each side)

Warm Up

3 Rounds (For Quality)

1-Minute Aerobic Work
10 Plank Knee To Opposite Elbow (5/5, rotating)
10 Shinbox Switch (5/5)
30-Seconds Wall Sit

performance WORK

3-4 Rounds

30-Seconds Side Elbow Plank (Right)
30-Seconsd Side Elbow Plank (Left)
1-Minute Elbow Plank Hold

Rest 90 seconds between rounds

conditioning

AMRAP 20 Minutes

20 Box Jump Over
15 Toe To Bar
10 Push Press

Pacing: Sustainable

cool down

2 Rounds

1-Minute Seated Spinal Twist (each side)
2-Minutes Child’s Pose

Warm Up

3 Rounds (For Quality)

1-Minute Aerobic Work
5 Hip Flexor Lift Over (each leg)
10 Lateral Banded Step (5 each direction)
10 Anterior Tibialis Raise

performance WORK

3-4 Sets

8-12 Feet Elevated Frog Weighted Hip Thrust
Rest 30 seconds
8-12 Dumbbell RDL
Rest 30 seconds
8-12 Double Leg Banded Hamstring Curl

Rest 90 seconds between sets

conditioning

3 Rounds

30 Alternating Goblet Reverse Lunge (15/15)
20 Alternating Single Arm Snatch (10/10)
10 Burpee

Rest 1 minute between rounds

Time Cap: 20 Minutes (rest included)
Pacing: Sustainable

cool down

2 Rounds

2-Minutes Pancake Stretch
1-Minutes Figure 4 Stretch (each side)

Warm Up

3 Rounds (For Quality)

1-Minute Aerobic Work
5 Walk Out to Extended Arms
8 Banded Pull-Apart (Pronated)
8 Banded Pull-Apart (Supinated)

performance WORK

3-4 Sets

8-12 Single Arm Dumbbell Row (Right)
Rest 30 seconds
8-12 Single Arm Dumbbell Row (Left)

Rest 90 seconds between sets

2-3 Sets

6 Arnold Press (back supported if possible)
Rest 10 seconds
12 Seated Lateral Raise
Rest 10 seconds
25 Banded Face Pull

Rest 3-4 minutes between sets

conditioning

5 Rounds

20 Double Dumbbell Chest Press
10 Strict Pull-Up

Rest 1:1

Pacing: Sustainable

You should aim to perform at least 15 reps unbroken on the bench. If you can’t, consider scaling the weight or number of reps. Additionally, use a band to assist with the strict pull-ups, if needed.

Rest 1:1 means resting for the same duration as the activity took you. For instance, if you move for 2 minutes, you rest for 2 minutes before the next round.

cool down

2 Rounds

1-Minute Wall Lat Stretch
1-Minute Neck Stretch (each side)