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Minimum Effective Dose

Focus Hybrid Ltd

Coaches

Paul Magee, Darragh McGeown and Ruairi Grimes

The Minimum Effective Dose program is designed for people who don't want their lack of time to get in the way of being fit, strong and healthy. New Mums, Dads, and those with high performing careers need a program that can deliver results with just 2-3 sessions of 30-45 mins per week.

$41 / mo

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30-45 MINUTES X 2-3 PER WEEK

These sessions are quick. We don't waste time! Each session has the minimum to hit and then bonus sections if you do have more time.

GET STRONGER & MOVE BETTER

Increase strength, power, mobility and fitness with a program that fits your schedule.

Features

Programming 4 days per week

2 sessions = Minimum Effective Dose Bonus Build day for those seeking muscle/strength gain Running/Cardio session for those improving fitness.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell // Dumbells

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Minimum Effective Dose 1

Warm-Up

Cat Camel x 8 World's Greatest Stretch x 6/side Deadbug x 8/side Banded Good Morning x 12 Reverse Lunge x 8/side Hand Release Push-Ups x 10

Trap Bar Deadlift

3 x 8

Seated DB Shoulder Press

DB Split Squat

3 x 8

Seated Row Machine

Cable Reverse Crunch

Side Plank

3 x 20

Extra Credit - Option 1 - Build

DB Hammer Curls 3 x 8-12 DB Lateral Raise 3 x 8-12 Rope Pushdown 3 x 8-12

Extra Credit - Option 2 - Conditioning

Echo Bike/ Bike Erg Intervals 15 secs @ RPE 10 45 secs easy/rest x 8-10

Wednesday

Minimum Effective Dose 2

Warm-Up

Goblet Squat x 8 Kettlebell Swing x 12 Pallof Press x 8/side x 3 rounds

Front Squat/Goblet Squat

3 x 8

Neutral Grip Lat Pulldown

Romanian Deadlift

3 x 8

DB Bench Press

Psoas Sit-Up

3 x 8

Suitcase Carry

3 x 0:20

Extra Credit - Option 1 - Build

BB Bicep Curl 3 x 8-12 Prone Lateral Raise 3 x 8-12 Overhead Extension 3 x 8-12

Extra Credit - Option 2 - Conditioning

10' AMRAP 250m Ski 5 Burpees 10 Press Ups 15 Air Squats

Friday

Bonus Day 1 - Build

BB Hip Thrusts

3 x 12

DB Incline Fly

3 x 12

Cable Face Pull

3 x 12

Leg Extension

3 x 12

Lying Leg Curl

3 x 12

Calf Raise Machine

3 x 12

McGill Sit-up

3 x 8

Coaches

More from Focus Hybrid Ltd

Paul Magee

Paul has been a strength & conditioning coach for almost 20 years, has a background IN GAA, Powerlifitng and most recently Hyrox

Darragh McGeown

Darragh has been a strength & conditioning coach for 20 years and has helped many people undergo physique transformations.

Ruairi Grimes

Ruairi has been a strength & conditioning coach for 15 years. He has competed at Hyrox World Championships and works with several teams to deliver S&C

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Minimum Effective Dose

Minimum Effective Dose

Minimum Effective Dose

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Overall Rating

Minimum Effective Dose

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