5min Cardio machine or Shuttle run
then
2 Rounds of: (Finish all the stations then do a second round)
all the following:
AMRAP 12min
P1: Max Assault Bike Cals (or runner)
P2: Ring Plank 30 sec+ Single Arm Kettlebell Overhead Carry15 meters (up to you to switch arms)
1 min Break
AMRAP 12min
P1: Row Max cals (Or Ski)
P2: L Sit on Parallettes 20 sec+ Double Unders 25 reps+ Single Arm Kettlebell Rack Carry 20 m ( up to you to switch arms)
1 min Break
To help you track your strength progress across cycles, we’ve introduced a simple Performance Tracker Form. How it works Open the form: Select your name Select the exercise Enter: Best load (kg) you lifted Number of reps Submit the form That’s it....
Weekly Structure & What to Expect AES-24 keeps the same hypertrophy foundation as AES-23, but with a clear power bias built into the structure. The goal is not new skills — it’s better output from familiar liftsD. The Flow of the Week 🟥 Sunday...
From Endurance to Aesthetic Strength We’ve just finished a demanding endurance phase — high volume, long efforts, pure grind. You built an engine that can go the distance. Now, we turn that engine into power and shape. AES-23 is the hypertrophy...