EVOLVE | Efficient
The Evolve Performance
General Fitness, Functional Training, Functional FitnessYOU DON'T NEED MORE TIME. YOU NEED THE RIGHT 45 MINUTES.
Work. Kids. Shifts. Travel. Life doesn't leave much room but that's not an excuse to stop training, it's a reason to train smarter.
Evolve | Efficient is built for people with full lives. Three sessions a week, 45 minutes each, plus an optional 12 minute burner for when you've got a little extra. Every week hits power, strength, durability and engine. Nothing gets left behind.
WHAT YOU'LL BUILD
- Strength with the minimum effective dose.
- Power without a learning curve: Kettlebell and Dumbbell Variants.
- An engine that keeps working, using methods that prioritize your time.
- Tendon love that keeps you in the fight longer.
THIS IS FOR YOU IF:
- You can give three sessions a week and want everyone of them to count
- You need strength around a busy training or work schedule
- You want to be strong, fit and durable without living in the gym
THIS ISN'T FOR YOU IF:
- You're chasing maximum size (That's Evolve | Mass).
- You want long, hard workouts. (These are hard, but they're short. Check out Evolve | Engine).
A
Stationary Bike
1 x 3:00
B1
Glute Bridge
2 x 10
B2
Dead Bug
2 x 10
B3
DB Goblet Squat
2 x 8
B4
Low Box Jumps
3 x 3
C
KB Swing
5 x 6
D
FFE Knee over Toe Split Squat
2 x 5
E
Trap Bar Deadlift
2 x 5
F1
One-Arm DB Bench Press
2 x 10
F2
1-Arm DB Row
2 x 10
G
Spanish Squat Iso Hold
2 x 45
A
Rowing
1 x 500
B1
Band Pull-Apart
2 x 10
B2
Scap Push-Up
2 x 10
B3
Plate Serratus Waiter Carry
2 x 15
C
Supine Med Ball Chest Pass
3 x 5
D1
DB Bench Press
2 x 5
D2
Weighted Chin Ups
2 x 5
E1
Inverted Row ISO hold
2 x 20
E2
SA Z Press
2 x 12
E3
DB Goblet Squat
2 x 12
F
SA Farmer Carry
2 x 20
A
Jump Rope
1 x 3:00
B1
Glute Bridge
2 x 10
B2
Band Pull-Apart
2 x 10
C
3 KB Swings + 3 Med Ball Slams
3 x 1
D
DB Thruster
2 x 10
E
Romanian Deadlift with DB
2 x 5
F
Stationary Bike
1 x 15:00
A
Assault Bike
1 x 3:00
B
Assault Bike
4 x 6
C
Broad Jump
3 x 1
D
Spanish Squat Iso Hold
2 x 45
Jordan Socholotiuk
8 years in High Performance Sport. NSCA CSCS. CSCA CSCP. Masters of in Adult Education (Coaching Dynamics) and BA in Human Kinetics from StFX.
When you join a team you’re getting more than programming, you’re joining an online community.
EVOLVE | Efficient
EVOLVE | Efficient
EVOLVE | Efficient
