CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 30 MINUTES
AMRAP · quality rounds
Strength endurance
Complete as many controlled rounds as you can in a fixed window; speed is subordinate to form.
Your weekly sessions
SESSION 1 / Full body
12-minute AMRAP
Full body
- Goblet squat — 6 reps/round
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Suspension strap row — 8 reps/round
Lats, rhomboids, mid-back and biceps. Test anchor, lean back with a rigid trunk, row elbows behind you and lower slowly.
- Low step-up — 6/side per round
Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.
- Pallof press — 8/side per round
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
SESSION 2 / Recover and build
Easy aerobic
Recover and build
- Brisk walk intervals — 20 min conversational
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Downward-facing dog — 2 × 30 sec
Joint control and comfortable range of motion. Press hands into the floor, send hips back and keep knees softly bent if needed.
How to progress
Start at 10 minutes and note rounds and perceived effort. Increase to 12–15 minutes before adding load.
Recovery and weekly placement
Maintain breathing and stop the clock for unsafe technique.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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