Peak Ready: Total Body System
Pedro Peak Performance
Peak Ready: Total Body System is an 8-week full-body training program designed for athletes who want to build strength, power, and triathlon-style endurance - all while managing time and energy effectively. This program balances barbell, dumbbell, and kettlebell training with intentional conditioning and mobility work, making it perfect for anyone who wants to feel ready for whatever life or sport throws at them.
With a focus on strength/power movements and scalable endurance sessions, you'll train 6 days per week with dedicated mobility warm ups and exercise progression. Whether you are prepping for your next race or just want to boost your overall fitness, this system adapts to your lifestyle and goals.
Join the Peak Ready community and get stronger, fitter, and more resilient - all in one easy-to-follow system.
Mobility Warmup
A
90/90 Hip Switches × 6 each side (12 Total) Adductor Rocks × 8 each side (16 Total) T-Spine Rotations × 6 each side (12 Total) Stationary Hamstring Scoops × 8 each leg (16 Total) Stationary A-Skips × 10 each leg (20 Total) World’s Greatest Stretch × 5 each side (10 Total) Pogo Jumps × 20
B1
Trap Bar Deadlifts
3 x 5
B2
Two Hand Single Kettlebell Swing
3 x 10
C1
Barbell Box Squat
3 x 6
C2
Seated Jumps
3 x 5
D1
Barbell Bench Press
3 x 8
D2
Kettlebell Alternating Gorilla Rows
3 x 8
E1
1/2 Kneeling Alternating Dumbbell Shoulder Press
2 x 8
E2
Alternating Dumbbell Curls
2 x 10
E3
Bodyweight Plank
2 x 30
Aerobic Base Building
A
Maintain a steady, moderate effort for the full 30 minutes. Stay in Zone 2: -Nasal breathing -Able to hold a casual conversation -RPE 6/10
Mobility Warmup
A
Side Lat Foam Roll × 30 sec each side Upper Back Foam Roll × 30 sec Standing Side Bends × 6 each side (12 Total) Standing Behind the Neck Lat Stretch × 6 each side (12 Total) Alternating Crossover Arm Stretch × 6 each side (12 Total) Quad Stretch with Reach × 6 each side (12 Total) 90/90 Hip Switches with Forward Lean × 4 each side (8 Total) Lateral Bounds × 5 each side (10 Total)
B1
Barbell Deadlift
3 x 5
B2
Dumbbell Squat Jumps
3 x 5
C1
Barbell Front Squat
3 x 5
C2
Double Dumbbell RDL
3 x 8
D1
Dumbbell Bench Press
3 x 8
D2
Chest Supported Alternating Kettlebell Rows
3 x 8
E1
Standing Alternating Kettlebell Press
2 x 6
E2
Kettlebell Handle Curls
2 x 12
E3
Single Kettlebell Hollow Hold Flutter Kicks
2 x 30
Option A: Treadmill Threshold Intervals
A
Warm-Up (2 min) – Easy jog (RPE 3–4, should be able to easily hold a conversation) 3 rounds of: 4 minutes @ Threshold pace (RPE 7–8 — breathing hard, should only be able to say a few words at a time) 1 minute recovery @ Easy walk or slow jog (RPE 2–3, should be able to easily hold a conversation)
Option B: Kettlebell EMOM
B
15 Minute Kettlebell EMOM 5 KB Swings + 5 Goblet Squats + 5 Burpees Complete the reps every minute, resting for the remainder of the minute. Aim for steady, controlled pace at RPE 7–8 — breathing hard but sustainable. Focus on form and consistent effort over speed.
Mobility Warmup
A
Lateral Adductor Stretch × 5 each side (10 Total) Alternating Knee Hugs × 6 each leg (12 Total) Alternating KB Cossack Squats with Hold × 4 each side (8 Total) Quadruped Hip Circles × 6 each direction (12 Total) World’s Greatest Stretch × 4 each side (8 Total) Pogo Jumps × 20 reps Stationary A-Skips × 10 each (20 Total) Lateral Bounds × 10 each way (20 Total)
B1
Kettlebell Goblet Squat
2 x 12
B2
Wall Supported Single Kettlebell RDL
2 x 6
C1
Dumbbell Lateral Lunges
2 x 6
C2
Double Dumbbell Shoulder Press + Alternating Press
2 x 5
D1
Dumbbell Bench Press
2 x 10
D2
Kettlebell Renegade Rows
2 x 6
E1
Kettlebell 90 Degree Iso Hold
2 x 30
E2
Leg Lifts Over Dumbbells
2 x 10
Bike/Run Brick Workout Option A
A
1.) 20 Minutes on the Stationary Bike or Outdoor Bike at Moderate Pace (RPE 5-6) 2.) Immediately into Run for 10 Minutes
Bike/Kettlebell Brick Workout Option B
B
1.) 20 Minutes on the Stationary Bike or Outdoor Bike at Moderate Pace 2.) Immediately Into 10 Minute EMOM: 5 KB Clean to Squat + 5 Bodyweight Squats Complete the reps every minute, resting for the remainder of the minute. Aim for steady, controlled pace. Focus on form and consistent effort over speed.
