Sweat Sessions
Andre Marrero
Functional Training45–60 MINUTES. GET IN. GET MOVING. GET A SWEAT ON.
The Rise & Redefine Sweat Session Track is built for people who want a simple, effective way to move, train, and burn calories without spending hours in the gym.
No complicated training split. No need to plan your own workout. No need to know exactly what you're doing when you walk through the door.
Just show up, open your workout, and get to work.
YOUR TRAINING. UPDATED EVERY WEEK.
This is a rolling, ongoing training program that updates every week.
The programming continuously progresses while keeping the workouts time-friendly, effective, and accessible.
You don't have to finish a specific 8-, 12-, or 16-week program.
The track keeps going.
JOIN ANY TIME. JUMP RIGHT IN.
Unlike the other Rise & Redefine tracks, this program is designed to work like walking into a gym and joining whatever training is happening that week.
If you join in Week 6, you start with Week 6.
If you join in Week 18, you start with Week 18.
You simply jump into the current progression and keep moving forward from there.
No starting over. No waiting for a new cycle. No trying to catch up.
BUILT FOR REAL LIFE
Every session is designed to fit into 45–60 minutes, making it easy to train even when life gets busy.
Expect a combination of:
Strength training Full-body movements Metabolic conditioning Circuits Intervals Core training Functional movements Short, high-output finishers The goal isn't to turn every workout into a suffer-fest.
It's to give you a well-rounded training session that makes you stronger, gets your heart rate up, and leaves you feeling like you accomplished something.
FOR THE PERSON WHO JUST WANTS TO MOVE
Maybe you don't have a specific strength goal.
Maybe you're not training for a competition.
Maybe you just want to burn some calories, break a sweat, move your body, and feel good when you leave the gym.
That's exactly what this track is for.
45–60 minutes. One workout. No overthinking. Just show up and train.
START WHERE THE GYM IS.
The program keeps moving. You jump in wherever it is. You keep going from there.
RISE & REDEFINE.
Circuit
A
50 min AMRAP 20 Cal Bike ERG 20 ALT. DB snatch (video shows burpee over bar, do them over DB) 20 Burpees over dumbbell
Circuit
A
EMOM 40 Min 1: 10 cal row erg (rowing machine) Min 2: 5 Power Cleans 135/95 Min 3: 10 Bar Facing Burpees Min 4: Rest
Circuit
A
Bike, Row, Ski, Run 10 Rounds 200m run 200m row 200m ski 500m bike Keep HR in Z2
Circuit
A
10 Minutes 10 Sit - ups 20 cal row 10 Hollow rocks 20 cal row 10 V-ups
Circuit
B
20 MIN AMRAP Run 400m 10 Wall ball
Circuit
A
10 Sets: 10 DB Push Press #50 / 35 10 Power snatch #95/65 10 Cal Bike Rest 2 min after each round Hit it hard each set
Circuit
A
EMOM10 (10 minute EMOM) Back squats: 5 reps @70% of 1-RM Hit 5 reps and rest remainder of the minute
Circuit
B
EMOM10 5 Bench Press @70% Hit 5 reps and rest remainder of the minute
Circuit
C
AMRAP20 (20 minute AMRAP) 5 Pull - ups 10 DB Snatch #50/35 20 Wall Ball #20 / 14
Andre Marrero
Former Division I baseball player Athletes should train to become stronger, faster, & more explosive. Every session has a purpose, whether that’s building strength, improving speed and power, developing movement quality, or preparing your body to perform when competition demands it most. Build an edge through intelligent, challenging, and intentional training to perform with greater confidence
When you join a team you’re getting more than programming, you’re joining an online community.
Sweat Sessions
Sweat Sessions
Sweat Sessions
