Mandatory
Kallio Coaching
Strength & Conditioning, BodybuildingSTRENGTH FOR EVERY SITUATION
Mandatory is strength training built for people who want to stay strong, athletic, and capable while balancing work, family, and the demands of everyday life.
TRAIN TO LIVE.
Heavy lifting, loaded carries, bodyweight strength, and conditioning combine to build a body that can perform under pressure, recover quickly, and stay resilient for years to come.
PROGRAM DETAILS.
Skill Level: Intermediate
Training Frequency:
2 mandatory + 3 optional sessions per week
Session Length: 30–70 minutes
WHO IS IT FOR.
For people who want to:
Get stronger without living in the gym
Build real-world fitness and work capacity
Stay athletic and capable year-round
Train consistently despite a busy schedule
YOUR TIME IS VALUABLE. EVERY SESSION HAS A PURPOSE.
Start Building a Stronger Life Today
SIGN UP!
Conditioning
A
PREPARATION (Lower focus)
2-3 rounds: 40-60sec. AirBike (or other cardio) :30sec. Horse Stance Hold 5 x Sumo Inchworm 15-20 x Cable Facepull 6-8 x Cobra Reverse Lunge to High Knee / leg
B1
Dumbbell Bench Press
15, 12, 10, 8
B2
Seated Rear Delt Fly
15, 12, 10, 8
C1
Half Kneeling Landmine Press
C2
Lat Pull Down
Conditioning
D
3 rounds for quality: 15-20 x Goblet Cyclist Squat @ light 15 x Hamstring Curl machine (or Hamstring curl on slides) 20-25 x Bodyweight Calf Raises 10-15 x Ab Wheel (or hanging leg raise) -rest 90sec. between rounds. Depending on time and energy you can do 2 rounds or if you have a lot of energy and time you can do 4 rounds. Every exercise should be done with high quality. Only rest as needed between exercises.
Conditioning
A
PREPARATION (Posterior Focus)
3 rounds: :30-45sec. Row / Bike :30sec. Banded Monster Walk :30sec. Lateral Band Walk 6-8 x Dumbbell RDL to Row (2+1) 6 x Single Arm Dumbbell Thruster / arm
B1
Dumbbell Bulgarian
4 x 6
B2
Rear Foot Elevated DB RDL
4 x 6
C1
Incline Dumbbell Press
15, 12, 10
C2
Supinated Pull Up
D1
Half Kneeling One Arm Cable Row
D2
DB Chest Fly
Conditioning
E
12min. AMRAP: 12 x Cable Curl 12 x Cable Tricep Push Down 15 x Supine Leg Raise 40m Kettlebell Farmers Carry
Legs and stuff
A
20min Steady Work 80m Sled Push @ light sled 1min. AirBike @ steady pace Goal is to keep things at ZONE 2-3
B
Rucking
C
Fartlek Run
1 x 4800
PREPARATION (Full Body)
A
3 rounds: 1min. of Cardio (run, bike, row...) 3 x Led Cradle Lunge w/drunken step / side 15 x Air Squat 10 x Bent Over Y-Raise 10 x Single Arm Downward Dog to Reach
B1
Hang Power Clean
4 x 4
B2
Box Jump
4 x 4
C1
True Push Up
C2
Supine Ring Row
4 x MAX
C3
Russian Swing
D1
Bear Hug Carry
D2
Sled Pushing
A
Basic Warm Up
1 x 10:00
Bodyweight conditioning
B
A. Run 800m @ moderate/fast pace -Rest 2min. before starting B. B. 30 Strict Pull Ups 60 Push Ups 60 Abbs (sit ups, leg raises etc.) 120 Lunges or Air Squat -Split reps as needed. Just work your way through at steady pace -Rest 2min. before C. C. Run 1600m @ relaxed pace
Valtteri Kallio
Valtteri has spent more than two decades pursuing performance through American football, Olympic weightlifting, and CrossFit. Today, he help athletes and hard-working people become stronger, more capable, and harder to break through intelligent training and relentless consistency.
When you join a team you’re getting more than programming, you’re joining an online community.
Mandatory
Mandatory
Mandatory
