🔺 Develops overall physical capacity
🔺 Muscle growth and endurance
🔺 Purposeful grind at 80-90% effort
🔺 Develops strength, speed, and power
🔺 Weight training using heavy and fast loads
🔺 Intervals at 90-100% pace and effort
🔺 Develops aerobic capacity and stamina
🔺 Focus on stability and creating strength balance
🔺 Steady work at a sustainable 70-80% pace
Kick off with a 30–40 minute HIIT workout — high-energy, structured, and perfect for starting your day strong. Then, shift a coach-supported space to dive into skills, lifts, or movements you’re curious about. Try something new, refine technique, and have a little fun outside the usual structure. Show up, move with purpose, and stay if you’re feeling curious.
🔺 3-4 “CFD” sessions
🔺 1-2 fun, physical activities outside the gym
🔺 1-2 days off