Session Types
Type A: Metabolic circuits — 4-5 exercises, 40 seconds on / 20 seconds off, 4 rounds. Type B: Interval sprints — 30-second max effort / 90-second recovery, 8-10 rounds. Type C: Hybrid — compound lifts at moderate weight for time.
Burn fat, build endurance, and test your limits.
A 3-week high-intensity conditioning program for people who already have a strength base. Four sessions per week alternating between metabolic circuits, interval sprints, and hybrid strength-cardio workouts. Designed to improve VO2 max, muscular endurance, and mental toughness. Not for beginners — build your foundation first.
Type A: Metabolic circuits — 4-5 exercises, 40 seconds on / 20 seconds off, 4 rounds. Type B: Interval sprints — 30-second max effort / 90-second recovery, 8-10 rounds. Type C: Hybrid — compound lifts at moderate weight for time.
Monday: Type A (full body). Tuesday: Type B (running/rowing/bike). Thursday: Type C (upper body focus). Saturday: Type A (lower body focus). Wednesday, Friday, Sunday: active recovery or complete rest.
Week 1: Learn the movements and find your pace. Week 2: Reduce rest periods by 10 seconds or add 1 round. Week 3: Increase working weight by 5-10% on Type C days and push for personal bests on Type B days.
Sharp pain (not discomfort). Dizziness or nausea that persists past 60 seconds. Heart rate not recovering below 120 BPM within 2 minutes of rest. This program is meant to push you — but not break you.
Performance apparel designed for the work you just read about.