Welcome to the new Cycle!
In this cycle, we’re adopting a full-body workout routine daily—no more body splits.
We’re still committed to progressive overload, but you’ll notice that primary exercises will not recur on fixed days. For example, you might do back squats on Sunday and see them again on Wednesday. This cycle includes a greater focus on compound movements and scales back on conditioning.
Most workout stations will operate on an EMOM (Every Minute on the Minute) or E2MOM (Every Two Minutes on the Minute) basis. It’s crucial to complete the exercises within these intervals. You may need to check your ego at the door and reduce the weights, as the recovery time between compound exercises will be shorter.
We’re excited to introduce plyometric exercises such as squat jumps, skater jumps, and clapping push-ups. These will often be performed in supersets with a primary compound exercise. For plyometrics, you’ll either have specific reps to complete or a timeframe to do as many reps as possible (AMRAP). This flexibility allows you to tailor the workout intensity—focus more on compound movements or take a breather if needed. However, our coaches will be on hand to ensure you’re pushing yourself appropriately during these supersets.
This cycle also diversifies our clean exercises, including power cleans, hang power cleans, and cleans from the floor using barbells, dumbbells, or kettlebells. To perfect your form, I highly recommend attending our Friday workshops.
We look forward to your participation and feedback. Let’s make this a great cycle together!
