Below you can find ideas for strength workouts by movement types. Workout Focus Movement(s) Sets x Reps % of 1RM Notes Squat Focus 1 Heavy Back Day Legs Back Squat 5x5 80–85% Classic strength building 2 Pause & Drive Legs Pause Back Squat (2 sec @ bottom) 4x4 70–75% Improves control and sticking points 3 Front Attack Quads Front Squat 5x3 75–85% Upright posture, core + quad heavy 4 Volume Builder Legs Back Squat 4x10 60–65% High-volume hypertrophy 5 Tempo Legs L

Below you will find a list of metabolic conditioning workout ideas. If you have any questions on how to execute them, please don't hesitate to get in touch. Row & Go 4 Rounds for Time: 500m Row 10 Power Cleans (60/40kg) 10 Burpees Maintain consistent split time on row Assault Triplet 3 Rounds: 20 Assault Bike Calories 20 Wall Balls (9/6kg) 20 Kettlebell Swings (24/16kg) Pace first round Sled Hell EMOM x 12: Min 1: 30m Sled Push Min 2: 30m Sled Pull Min 3: Rest Focus on sprint

Some great aerobic workout ideas, to keep your training interesting.

How Many Days a Week Should You Strength Train? Why More Isn’t Always Better When it comes to strength training, there’s a common assumption: the more days you train, the faster you’ll see results. While consistency is essential, there’s a point where adding more sessions delivers diminishing returns. In fact, for most people, the benefits of strength training begin to taper off after about 3-4 days per week. As natural lifters (without the use of PEDs), recovery becomes a li

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When you first step into the world of weight training, one of the most common questions you might have is, "How many reps should I be...

Estimate your 1RM and find the percentages right for you.

When it comes to hybrid training, most people immediately think of strength, endurance, and cardiovascular fitness. While these elements...