Perform Strength & Conditioning
Strength & Conditioning, Functional Fitness, General Fitness, Tactical, First RespondersAn 8-week conditioning system built to develop an aerobic base, high-output repeatability, threshold fitness and real-world work capacity. Build an engine that lets you train hard, recover better and stay athletic—without turning every session into a sufferfest.
4 days/week; approximately 40–60 minutes/session.
Inside, you'll get 8 weeks of progressive:
Zone 2 work; threshold intervals; high-output intervals; strength maintenance; scalable METCONs; core and unilateral work.
For adults who want to become noticeably fitter and more capable without training like a competitive athlete.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warmup 1
5 minute foam roll (full body, anywhere that is sore) A. Hip to Wall Ankle Mobility - 12/side B. Hamstring Bridge + March - 10/side C. Bent Knee Bird Dog - 8/side D. Tempo Goblet Squats - 10
B1
Barbell Front Squat
3 x 8
B2
Chest-Supported DB Row
3 x 10
C1
Barbell RDL
3 x 8
C2
Narrow Grip DB Bench Press
3 x 8
Conditioning
D
Bike/Run/Sled/Ropes Intervals
Hard but repeatable. Full recovery is part of the prescription. Choose piece of equipment: spin bike, treadmill, sled, assault bike, battle ropes. 15 seconds on, 75 seconds recovery. Repeat 6 rounds.
Prep
A
Warmup 2
5 minute foam roll A. 90/90 Shin Box - 10/side B. Alternating Spiderman Lunge - 8/side C. Glute Bridge Hamstring Walkout - 10 D. Tall Plank Shoulder Taps - 10/side
Conditioning
B
Zone 2 Steady State Aerobic Conditioning
Zone 2 — Bike/Run/Walk/Row RPE 3–4/10; conversational pace; do not race. Any cyclical modality/equipment. 35 minutes total
Prep
A
Warmup 3
5 minute foam roll A. Cat Camel - 12 B. Quadruped T-Spine Rotation - 10/side C. Prone Shoulder Blackburns - 8 D. Band Pull Apart - 20
B1
DB Bulgarian Split Squat
3 x 8
B2
Pronated Pull-Up
3 x 8
C1
1/2 Kneeling 1-arm Landmine Press
3 x 8
C2
Barbell Glute Bridge
3 x 10
C3
Athletic Stance Band Pallof Press
3 x 10
Conditioning
D
METCON: KB Swing, Pushup, Ball Slam
6-9-12: KB swing / Push-up / Slam ball Perform 6 of each movement, then 9 of each movement, then 12 of each movement with minimal rest. Rest 1 minute when done, complete 2 Rounds total.
Prep
A
Warmup 4
5 minute foam roll A. 1/2 Kneeling Hip Flexor Reach - 10/side B. Pigeon to Downward Dog - 8/side C. Sumo Squat to Stand - 10 D. Single Leg Glute Bridge - 12/side
Conditioning
B
Threshold - Bike/Run/Row/Incline Walk
Bike/Run/Row/Incline Walk RPE 7–8; hard but controlled. Maintain intensity throughout. Finish each interval able to repeat. 5 min work, 2 min easy recovery. 3 Rounds total.
