The Better Fitness Garage
The Better Fitness Garage
Weightlifting, Functional Fitness, Endurance, Strength & Conditioning, Olympic LiftingTHE BETTER FITNESS GARAGE Building High Performance Humans
You built the garage for a reason. No class times, no waiting on a rack, no ego just you, the barbell, and the work. What you don't have is a coach standing there to scale the workout to you. So most programming leaves you guessing: too heavy if you're smaller, too advanced if you're still building, or grinding a random "Scaled" version that never moves you forward.
That's what BFG fixes.
No RX. No Scaled. Fixed loads reward big athletes and punish everyone else. Instead, every loaded piece runs on % of Bodyweight, and every movement scales on the same pattern across three tiers Overdrive, Performance, Build.
The tiers are your coach. The load scales to YOU automatically; the Stimulus is the target you chase, and your %BW is just the lever to get there. The movement stays intact, you train the right variation for where you're at, not a watered-down sub.
Simple in practice: "I weigh 200 lbs today, this calls for 40% of that, that's my number. No strict pull-ups yet? banded/box assisted it is then." Same workout, same stimulus, and you finish strong instead of wrecked.
Here's the difference: every tier chases the same result. Whether you train a session as a Build or Overdrive athlete you land in the same place because the load and movement are right for you. No class to hide in, nothing to sandbag.
WHO IT'S FOR: the garage gym athlete, competent at the Olympic lifts, training solo. Minimum kit: rig, barbell, bumpers, KB/DB, jump rope, and a plyo box. A rower or bike helps but isn't required. No commercial box needed.
THE RHYTHM: five training days, Thursday and Sunday off. Work rolls on a continuous cycle of Single Modality → Couplet → Triplet, straight through the rest days, so formats never land on the same weekday twice. Balanced exposure across every time domain, with the full toolbox: KB flows, rotational and lateral work, and the functional movements you know plus occasional land-mine and odd-object work.
We build high-performance humans like an F1 team builds a race car, little by little, every session dialed in.
Welcome to the team!
Active Recovery Work
A
20-30 minutes of Stretching, Light Cardio, or Meditation.
Dynamic Warmup
A
7 Minute AMRAP of the following: 100m run 8 KB Swings (light) 8 Situps 16 High Jump Single Unders 8 Good Mornings 8 Hollow Rocks
Sandbag Cleans/Double Under Practice
B
Spend 10 minutes today working on Sandbag Cleans, Double Unders and GHD situps. we want to get to the point of Confidence in our ability to cycle reps/sandbag weight. 5-10 Sandbag Cleans 25-40 Double Unders 10-15 GHD Situps
"BABAYAGA"
C
4 Rounds For Time of: 50 Double Unders 25 GHD Situps 10 Sandbag Cleans 100/80 lbs Time Cap: 15 Minutes
Cooldown/Mobility
D
Take 10-15 Minutes to work on mobility today. Mobility Flow: Lizard Pose Hip Rocks Thoracic Spine Openers Scorpion Stretch
8-10 Minute Warmup
A
Start with 3 Minutes of Cardio of Choice: (Bike/Row/Run/etc/) -into 3 sets | 8 reps each- Push Ups Ring Rows/Inverted Rows Air Squats (tempo 3 sec. down/3 sec. up)
B
Bench Press
8, 6, 6, 4, 2
C
Weighted Strict Pullup
4 x 5
D
Front Squat
4 x 7
Flexibility
E
Take 10 Minutes to stretch/recover today. your body will thank you Stretches to work through: Rig Chest Stretch/Door Frame Stretch Banded Lat Stretch Half Saddle Stretch
Dynamic Warmup
A
8 Minute AMRAP of: 250m/200m Rowing 10 Piked Shoulder Taps 8 Banded Face Pulls 6 Hollow Rocks
Handstand Push Up Practice
B
Spend 10 minutes today working on Strict Handstand Push Ups/Kipping Hanstand Push Ups. These are the crux of today's repeat workout.
"Six Shooter"
C
6 Rounds, Each for Time of: 250m/200m Row 15/12 Handstand Push Ups (strict/kipping - Whichever is Faster) Rest 1:1 Stimulus Goal: Similar Time domains (+/- 10 seconds) each round.
Mobility Cooldown
D
Take 10-15 minutes today to stretch or work on mobility. Mobility Flow: Seated Forward Fold T-Spine Stretch Shoulder Openers Banded Shoulder Stretches
Active Recovery Work
A
20-30 minutes of Stretching, Light Cardio, or Meditation.
Dynamic Warmup
A
10 Minute AMRAP of: 200m Jog/Light Run 15 Air Squats 12 Push Ups 9 Scap Pull Ups 6 Up/Downs
Workout Prep
B
10 Minutes to warm up: Hang Cleans (work on cycling/touch and go) Wall Balls (find a good cycle rate for the workout) Toes-to-bar (work on rhythm and timing) Box Jump Overs (work on landing/transitions)
"Optimus Prime"
C
Buy-In Chipper For Time | Cap = 30:00 | Score = total time Intention: Long grind, not a sprint — sit at RPE 6 and never stop moving. Pick a barbell you could cycle 15+ touch-and-go fresh; the run bookends should feel like recovery, not redline. Finishing under the cap is the whole point. If you'd miss it, drop a tier. 800m Run — directly into — 50 Hang Power Cleans 50 Wall Balls 25 Toes-to-Bar 25 Box Jump-Overs — cash-out — 1200m Run — OVERDRIVE — Buy-In: 800m Run 50 Hang Power Cleans @ 45–50% BW 50 Wall Balls 20/14 to 11'/10' 25 Toes-To-Bar 25 Box Jump-Overs 30"/24" Cash-Out: 1200m Run — PERFORMANCE — Buy-In: 800m Run 50 Hang Power Cleans @ 35–40% BW (95/65) 50 Wall Balls 20/14 to 10'/9' 25 Toes-to-Bar 25 Box Jump-Overs 24"/20" Cash-Out: 1200m Run — BUILD — Buy-In: 600m Run 40 Hang Power Cleans @ 25–30% BW 40 Wall Balls 14/10 to 9'/8' 20 Hanging Knee Raises/Toes-to-Chest 20 Box Jump-Overs 20"/16" (step-overs OK) Cash-Out: 800m Run
Cooldown/Mobility
D
Take 10-15 minutes to work on mobility today. This will help the recovery process begin. Mobility Flow: Long Lunge Stretch Seated Split Forward Fold Pigeon Pose Kneeling Calf Stretch Angled Childs Pose
Track Warmup
A
10 Minutes 2 sets for quality 50m Skipping (yes, like you did as a kid) 50m Toe Walks (walking on your tip-toes) 50m Side Shuffles (left side) 50m Side Shuffles (right side) 50m High Kick Walks 50m Jog Forwards 50m Jog Backwards.
Workout Prep
B
10 Minutes | 2-4 reps max Today's workout will feature running repeats, so we want to establish a comfortable 200m pace. This is not a light jog, this should be a run, however it should feel like a 6/10 RPE, or 60% effort. Rest as needed between reps.
"Band Breaker"
C
"BAND BREAKER" Death By — Every 5:00 'til unable | Score = total rounds completed Intention: This one finds your ceiling — don't hand it over early. Round 1 leaves you 4+ minutes of rest; that's bait. Run every distance at a controlled, repeatable pace and bank the remainder. The squeeze arrives on its own as distance climbs and the clock doesn't. RPE builds from ~5 to redline by itself — let it. You're done the moment a run spills past the 5:00 window. Every 5 Minutes: 200m Run, then rest the time remaining Add 100m each round (200 → 300 → 400 → 500…) Continue until a run breaks the window — OVERDRIVE — As written: 200m start, +100m each round. — PERFORMANCE — As written: 200m start, +100m each round. — BUILD — 200m start, +50m each round (200 → 250 → 300 → 350…). Slower climb keeps the progressive squeeze intact and lets a developing engine stack real rounds before the window closes, instead of redlining out early.
Cooldown/Mobility Flow
D
Take 10-15 minutes to stretch and work on mobility today. Mobility Flow: Calf Stretch Runners Lunge Stretch Hip Rock Stretch Classic Hamstring Stretch.
Kevin Vatt
CF-L1, Eleiko L1. 18 years coaching/personal training experience.
When you join a team you’re getting more than programming, you’re joining an online community.
The Better Fitness Garage
The Better Fitness Garage
The Better Fitness Garage
