We’re excited to have you here and help you make the most of your training experience. On this page, we’ll provide you with everything you need to know to get started on the right foot.

Training Program Design

Conditioning Workout Design

We incorporate a range of foundational movement patterns inside conditioning workouts, including squatting, hinging, pushing, pulling, rotating, and locomotion (including running, carrying, and crawling). These movements form the foundation for overall fitness and well-being. Our conditioning workouts target all the energy systems each week. You’ll engage the ATP-PC system through short, intense intervals; the Glycolytic System through slightly longer, high-intensity intervals; and the Oxidative System through sustained, longer-duration, moderate workouts. This approach ensures a well-rounded and effective conditioning routine.

Performance Work Design

This training segment usually covers strength, hypertrophy, plyometrics, and accessory work progressions based on the specific training cycle and its objectives. In the context of functional fitness, accessory work refers to exercises that are performed in addition to the main workout. These exercises are usually performed before or after the conditioning workout and are designed to target specific muscle groups or movements that may be weak or underdeveloped, or to address any imbalances in the body.

Choosing Loads and Intensity

Conditioning Workouts

When it comes to selecting weights for conditioning workouts, it’s important to choose a weight that allows you to complete the first round at about an 7-8 out of 10 effort level, while still maintaining good form. For subsequent rounds, it’s a good idea to strategically break up your reps in order to maintain good form and maximize the benefits of the workout. Before beginning the workout, it can be helpful to perform a few reps with the weight you plan to use in order to get a sense of what it will feel like and come up with a plan for how you will break up your sets.

It’s worth noting that the suggested weights provided below can be subjective, as they will depend on each individual’s current fitness level and training experience. Rather than getting too hung up on the suggested weights, focus on moving with intention and maintaining good form. The most important goal is to enjoy the process and make the most of your workouts.

Suggested Conditioning Workout Weights

Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg).

Use these weight ranges as a guideline for your workouts unless otherwise noted. Each dumbbell or kettlebell weight should be appropriate for your current fitness level and training experience. As you progress, you may need to adjust the weights to match your abilities.

Suggested Plyo Box Height

Male 20-24″ (50-60cm), Female 16-20″ (40-50cm).

Broad Jump Distance Equivalent: 
Male 4-5′ (1.2-1.5m), Female 3-4′ (0.9-1.2m).

Use these plyo box or broad jump height suggestions for your workouts unless otherwise noted. Adjust the height based on your fitness level and training experience. If you’re new to this type of training, start with a lower height and work your way up.

Performance Work Weights

When selecting weights for performance work, there are a few factors to consider. These include your individual goals (such as muscle building or general fitness) and the equipment (weight selection) you have available. If a rep range is given, such as 8-12 reps per set, try to hit the top end of the range with good form and strict tempo (if specified), while also leaving around 3 reps in reserve (3 RIR – 3 repetitions away from failure) on your first set. If you succeed, you can increase the weight on the next set or the next time the movement appears. This same principle applies to your subsequent sets, but keep in mind that as your muscles become more fatigued with each set, your reps in reserve (RIR) will decrease. If your ultimate goal is muscle hypertrophy, it’s a good idea to try to push for failure on your last set (0 RIR). If you’re more experienced, you can take your last 2 sets on each exercise to failure.

If you find that your dumbbells are too light to reach the indicated rep range and RIR, tempo reps can be a solution to still achieve the desired stimulus. Simply adjust the tempo of the movement to make the reps more challenging. Remember, it’s always important to prioritize good form over heavy weights.

Training Schedule

This is just an example training schedule that we recommend, but it may vary based on an individual’s availability and training goals. Our training schedule consists of five days per week, with rest days on Thursday and Sunday. The schedule for the week is as follows: Monday – Day 1, Tuesday – Day 2, Wednesday – Day 3, Friday – Day 4, and Saturday – Day 5.

Frequently Asked Questions

What are supersets?

Supersets are a type of workout format in which you perform two exercises back-to-back, with a designated amount of rest in between. Another related concept is a giant set, which we often utilize as well; this involves performing 3 or more exercises back-to-back. Performing specifically 3 exercises is sometimes referred to as a tri-set.

It’s important to adhere to the prescribed rest periods in superset, tri-set, or giant-set progressions, as they are designed to elicit a specific response from your body. Try to time your rest periods precisely to get the most out of the workout.

What are time caps?

Time caps are guidelines that indicate the maximum duration to complete a workout, helping to pace yourself accordingly. For instance, a 20-minute time cap suggests a more sustained pace compared to a 10 or 15-minute cap. They serve several functions:

  1. Injecting urgency and intensity into the workout.
  2. Promoting safety by preventing overexertion and reducing the risk of injuries.
  3. Creating a balanced environment for athletes of varying abilities to compete and compare performance.
  4. Facilitating workout scaling to accommodate different fitness levels by adjusting time caps.

It’s important to try to finish the workout within the time cap, but it’s not a big deal if you don’t. Simply mark the number of rounds and reps you completed before the time expired. This can help you gauge your progress and see how you improve over time. Paying attention to your pacing and how you feel during the workout can also help you determine the right weight for you and ensure that you are getting a safe and effective workout.