Section 01
Drill
Archive
08 protocols on file. Pick your poison.
Available Protocols
08 Entries01Endurance: Zone 2 Baseline
Cardio // Moderate
Difficulty
Level 4
Time
45m
Endurance: Zone 2 Baseline
Cardio // Moderate
Difficulty
Level 4
Time
45m
Exercises
- Primary Lift4 × 8
- Accessory A3 × 12
- Accessory B3 × 15
- Finisher60s AMRAP
Warm up 8 minutes. Rest 90s between working sets. Log every rep. Push the last set to technical failure.
02Olympic Weightlifting Intro
Strength // Advanced
Difficulty
Level 9
Time
90m
Olympic Weightlifting Intro
Strength // Advanced
Difficulty
Level 9
Time
90m
Exercises
- Primary Lift4 × 8
- Accessory A3 × 12
- Accessory B3 × 15
- Finisher60s AMRAP
Warm up 8 minutes. Rest 90s between working sets. Log every rep. Push the last set to technical failure.
03Hypertrophy A: Push Focus
Strength // High
Difficulty
Level 7
Time
65m
Hypertrophy A: Push Focus
Strength // High
Difficulty
Level 7
Time
65m
Exercises
- Primary Lift4 × 8
- Accessory A3 × 12
- Accessory B3 × 15
- Finisher60s AMRAP
Warm up 8 minutes. Rest 90s between working sets. Log every rep. Push the last set to technical failure.
04Posterior Chain Deadlift Ladder
Strength // High
Difficulty
Level 8
Time
70m
Posterior Chain Deadlift Ladder
Strength // High
Difficulty
Level 8
Time
70m
Exercises
- Primary Lift4 × 8
- Accessory A3 × 12
- Accessory B3 × 15
- Finisher60s AMRAP
Warm up 8 minutes. Rest 90s between working sets. Log every rep. Push the last set to technical failure.
05Metabolic Conditioning Circuit
Conditioning // Brutal
Difficulty
Level 8
Time
35m
Metabolic Conditioning Circuit
Conditioning // Brutal
Difficulty
Level 8
Time
35m
Exercises
- Primary Lift4 × 8
- Accessory A3 × 12
- Accessory B3 × 15
- Finisher60s AMRAP
Warm up 8 minutes. Rest 90s between working sets. Log every rep. Push the last set to technical failure.
06Mobility & Recovery Flow
Restorative // Light
Difficulty
Level 2
Time
30m
Mobility & Recovery Flow
Restorative // Light
Difficulty
Level 2
Time
30m
Exercises
- Primary Lift4 × 8
- Accessory A3 × 12
- Accessory B3 × 15
- Finisher60s AMRAP
Warm up 8 minutes. Rest 90s between working sets. Log every rep. Push the last set to technical failure.
07Sprint Intervals: Track Day
Cardio // Peak
Difficulty
Level 9
Time
40m
Sprint Intervals: Track Day
Cardio // Peak
Difficulty
Level 9
Time
40m
Exercises
- Primary Lift4 × 8
- Accessory A3 × 12
- Accessory B3 × 15
- Finisher60s AMRAP
Warm up 8 minutes. Rest 90s between working sets. Log every rep. Push the last set to technical failure.
08Core Density Complex
Strength // Moderate
Difficulty
Level 5
Time
25m
Core Density Complex
Strength // Moderate
Difficulty
Level 5
Time
25m
Exercises
- Primary Lift4 × 8
- Accessory A3 × 12
- Accessory B3 × 15
- Finisher60s AMRAP
Warm up 8 minutes. Rest 90s between working sets. Log every rep. Push the last set to technical failure.