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
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
Pacing: Aggressive
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
Pacing: Sustainable
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
Pacing: Sustainable – Aggressive
Start from the beginning of the sequence each round. Pace yourself in the beginning, 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
Pacing: Sustainable
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 Farmer’s Carry
Rest 1 minute between rounds
Time Cap: 20 minutes (rest included)
Pacing: Sustainable
cool down
2-Minutes Seated Straddle
1-Minute Alternating Calf Stretch