EVOLVE | Engine
The Evolve Performance
Functional Fitness, First Responders, General FitnessTHE CLOCK DOESN'T CARE. THAT'S THE POINT
Some people need a coach yelling, others just need a clock and a number to beat.
Every session runs on the clock using EMOM's, ladders, E2MOM's, E3MOMs, pyramids, and buy-ins. Whatever's left of the minute is your rest. Pacing becomes a skill and you'll watch it get better month after month.
WHAT YOU'LL BUILD
- Strength accessed quickly
- Power output that doesn't quit
- Muscle built from rest because of the effort
- An engine that doesn't need to refuel or breaks
WHO IT'S FOR This is for you if:
- You love structure, scores, and a clock
- You're a lifter who wants an engine, or a runner who wants strength or become an all around badass.
- You want a sweat and a number to beat without writing your own workouts
This ISN'T for you if:
- You want long rest periods, slow, heavy singles.
- You're training for HYROX or a Hybrid Event that needs more running (That's EVOLVE | Hybrid).
A1
Assault Bike
1 x 3:00
A2
Glute Bridge
2 x 10
A3
Band Pull-Apart
2 x 10
A4
3 KB Swings + 3 Med Ball Slams
2 x 1
Air Bike: 6s all-out
B
Use the EMOM Clock in app and set for 6 minutes. Chasing Alactic Power All out on the Air Bike for 6 seconds and the rest of the minute is rest.
3 Box Jumps
C
Use the EMOM Clock and set the timer for 8 minutes. The rest is whatever time is left is the rest. Land softly and step down. Can perform vertical jump to a target or broad jumps as swaps.
3 Med Ball Slams + 3 Chest Passes
D
3 med ball slams + 3 chest passes (3–4 kg ball) Prescription: EMOM 8 Rest: Built into the clock Intent: Move it as fast as possible. Cues: - Reach tall, then slam with the whole body - Throw through the target, not to it Method: EMOM. Start a set every minute. What is left of the minute is rest.
E
DB Shrug
2 x 20
A
Bike Ride
1 x 3:00
B1
Dead Bug
2 x 10
B2
Superman
2 x 20
B3
Goblet Squat
2 x 10
B4
Low Box Jumps
2 x 3
C
Hang Clean High Pull
8 x 3 @ 50 %
Trap Bar Deadlift
D
Trap bar deadlift, 2 reps at 75% Prescription: EMOM 10 Rest: Built into the clock Intent: Heavy but crisp. Leave 1–2 reps in reserve unless stated. Cues: - Push the floor away, chest proud - Handles stay in line with the ankles
Weighted Dips
E
Weighted Dips 4 reps (weights you could press about 8 times) Prescription: EMOM 10 Rest: Built into the clock Intent: Heavy but crisp. Leave 1–2 reps in reserve unless stated. Cues: - Shoulder blades pinned, feet planted - Control down; press up and slightly back.
F1
Spanish Squat Iso Hold
2 x 45
F2
Side Plank
2 x 30
F3
Ab Wheel
2 x 8
A
Rowing
1 x 3:00
B1
T-Spine Reach
2 x 10
B2
Air Squat
2 x 10
C1
Single Arm KB Thruster
2 x 8
C2
Alternating KB Row
2 x 8
EMOM 16
D
Goblet squat 10 / push-up 10 / 1-arm DB row 10/side (in the minute) / plank 30s Prescription: EMOM 16, rotating each minute Rest: Built into the clock Intent: Close to failure with clean form. Cues: Squat - Bell at the chest, elbows inside the knees Push up - Straight line from head to heel Row - Pull the elbow toward the hip Plank - Straight line; push the floor away
DB Curl/Rope Pushdown
E
DB curl 12 / rope pushdown 12 Prescription: EMOM 10, alternating each minute Rest: Built into the clock Intent: Close to failure with clean form. Cues: - Elbows pinned to the sides - Elbows fixed; move only at the elbow
Lateral Raise/ Rear Delt Fly
F
Lateral raise 15 / rear delt 15 Prescription: EMOM 6, alternating Rest: Built into the clock Intent: Close to failure with clean form. Cues: Lateral Raise - Lead with the elbows, slight forward lean Rear Delt Fly - Pull wide and squeeze the shoulder blades
G
KB/DB Farmer Carry
3 x 40
EMOM 28
A
Assault bike 12/9 cal / KB swing 15 (50/35 lb) / rower 12/9 cal / rest Rotating each minute with last set being rest Rest: Built into the clock Intent: Pace it so the last round matches the first. Cues: Assault Bike - Drive arms and legs together KB Swing - Hinge, don't squat; snap the hips Rower - Legs, then hips, then arms; reverse on the way back
B1
Hanging Leg Raise
3 x 10
B2
Inverted Row
3 x 10
B3
Hip 90/90 Mobility
3 x 3
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 | Engine
EVOLVE | Engine
EVOLVE | Engine
