THE STRONG TABLE / TRAINING PROGRAMSAll adults · Gym · Intermediate

CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 35 MINUTES

EMOM · every minute

Pacing + repeatable power

At each minute, perform a small fixed dose and use the remainder to recover. Finish each minute with at least 20 seconds spare.

Schedule2 days each weekTypical sessionAbout 35 minutesEquipmentGymStarting levelIntermediateIntended audienceAll adults

Your weekly sessions

SESSION 1 / Three stations

15-minute EMOM

Three stations

  1. Kettlebell swing — minute 1: 10 swings

    Gluteus maximus and hip stabilizers. Hinge sharply to drive the bell from the hips, keep arms relaxed and stop near chest height.

  2. Floor push-up — minute 2: 6–10 reps

    Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.

  3. Rowing ergometer — minute 3: 100 m repeat × 5

    Heart, lungs and working leg muscles. Drive with legs first, then open the hips and finish with arms; reverse the order on return.

SESSION 2 / Hinge · pull · carry

Full body B

Hinge · pull · carry

  1. Dumbbell Romanian deadlift — 3 × 8–10

    Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

  2. Lat pulldown — 3 × 8–12

    Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.

  3. Supported split squat — 2 × 8/side

    Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.

  4. Dumbbell overhead press — 2 × 8–10

    Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.

  5. Suitcase carry — 3 × 30 sec/side

    Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.

How to progress

Start 12 minutes, alternating 3 movements; increase to 15–18 minutes before raising reps.

Recovery and weekly placement

Reduce reps if the rest interval disappears.

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.

Open the training builderFind sport-specific trainingBrowse free recipesRead the evidence reviews

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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