The Riddle of Steel
Coach Ray Cossio MS, CSCS
General Fitness, Multi-sport, Tactical / MilitaryThis program is built to help you feel and perform your best—without the gimmicks. Follow along with the exact workouts I use to stay fast, powerful, strong, and conditioned.
It’s a perfect fit whether you love getting outside for recreational adventures, still play in local leagues, or serve in a tactical profession where being ready for anything matters.
The program is designed to be modified for all ability levels. Sprinting and jumping are completely optional as you build your fitness, and every workout is written with your other activities in mind—so you can train hard without burning out.
You’ll get a fun, well-rounded mix of jumps, lifts, sprints, and high-energy burners—all programmed with purpose and progression. Not comfortable with certain movements? No problem. We can swap exercises based on your needs—for example, replacing squats with a Smith machine, hack squat, or leg press.
After more than 10 years in human performance, I’ve cut out the fluff and focused on what truly works. This program keeps training challenging, effective, and fun—built to evolve with you.
Still not sure if it’s the right fit? Send me a message for a free consult, and I’ll walk you through how to make the program work for you.
A
Box Jump
1 x 20
B
Deadlift
C
DB Walking Lunges (Coach Ray)
4 x 12
D
Copenhagen Reps
3 x 8
Circuit
E
7 Cal Air Bike 14 KB Swings (Moderate to Heavy) 28 Lateral Hops
Conditioning
A
Simple Sprint Warm Up
A) Pillar Prep -30s Deadbug -30s Contralateral Deadbug -30s Cpt Morgan Plank (unsupported leg) ea leg B) Movement Prep x 2 rounds -Walking Lunge w/ Twist -Lateral Lunge w/ Pivot -Heel Scoops c) Dynamic Prep -Skips Forward / Reverse -Shuffles Down / Back -A-Skips -B-Skips D) 2-4 Sprints less than 10y
B
Hill Accelerations
2, 3 @ 5, 10
A
Cardio
1 x 40:00
A
Bent Over MB Chest Throw
7 x 3 @ 14 lb
B
Shoulder Press
3 x 1
C
Pendlay Row
5 x 5
D
DB Front Raise
4 x 8
E
Ring Face Pull
3 x 12
F
Butterly Sit Ups
3 x 30
A
Flying 40s
1 x 7
A
Rowing
6 x 250
B
Assault Bike
6 x 800
C
Shuttle Run
6 x 400
A
Triple Response Broad Jump
4 x 1
B
Speed Deadlift
5 x 5
C
Speed Bench Press
6 x 3
4 Rounds
D
10 Wall Balls 10 Ring Rows 80y Sled Drag (down and back)
Coach Ray
I bring over 10 years of experience in human performance, working across both the private and government sectors. The programs you’ll find here have been refined over the past 5 years with real clients and teams, tested and proven in the field.
Karen Bossenbroek
Weightlifting and Outdoor Enthusiast
Verified Athlete"Coach Cossio’s programming is some of the best I’ve followed. I maintained strength, improved cardio, and never felt bored. The workouts are focused, challenging, and efficient—perfect for anyone looking to improve or maintain fitness and strength."
When you join a team you’re getting more than programming, you’re joining an online community.
The Riddle of Steel
The Riddle of Steel
The Riddle of Steel
