Weekly Structure & What to Expect
AES-25 is a 6-week endurance-focused cycle. The goal is to improve the ability to sustain quality movement under fatigue, manage volume, and keep output consistent across longer sessions. Strength is still present and tracked, but it supports endurance rather than dominating it.
You will see a lot of high-rep work, unilateral and bilateral patterns, isometric holds, controlled tempos, and short rest periods. The focus is on staying composed while moving continuously.
The Flow of the Week
🟥 Sunday – Upper Body
Upper body sessions are built around volume and repeat efforts. Bench press is the main anchor, supported by pulling, shoulder work, and upper-back endurance. Expect long sets, limited rest, and the need to manage fatigue while maintaining pressing quality.
🟩 Monday – Lower Body
Lower body days focus on time under tension, unilateral strength, and positional control. Back Squat with pauses is a key feature, along with Front Squat exposure and split squat variations. Tempos are controlled and positions matter more than speed.
⬜ Tuesday & Saturday – Hyrox Days
These days are dedicated to conditioning and pacing. The goal is to build aerobic capacity and efficiency so your engine can support the strength and volume demands of the week.
🟦 Wednesday – Full Body
Full body sessions combine upper and lower movements with multiple exercises per station. Expect compound lifts paired with accessories, minimal downtime, and constant transitions. These days reinforce endurance and coordination under fatigue.
🟨 Thursday – Hybrid
Hybrid day changes focus week to week and is where fatigue management becomes critical.
Week 1 is heavy lifting under fatigue with a calorie target and a short cardio window (1:00).
Week 2 keeps heavy lifting under fatigue but uses fixed weights and a longer cardio window (2:15), forcing better pacing.
Week 3 is the 1000 reps workout. Simple movements, shared work, and sustained effort.
Week 4 repeats the structure of Week 1.
Week 5 repeats the structure of Week 2.
🧪 Week 6 – Testing Week (Not a Hybrid Day)
Week 6 is reserved for testing. The objective is to improve your 1 rep max safely, using the work built throughout the cycle.
You will test Bench Press, Back Squat, Deadlift, and Clean & Jerk. We will use your already recorded numbers in the tracking sheet to guide load selection and build attempts progressively. This is not a random max-out day.
Safety is a priority. Loads should be built gradually, rest should be respected, and spotters and coaching guidance should be used.
First-timers or athletes not comfortable with 1RM testing should stick to 4 reps max per exercise and focus on clean execution and confidence under load.
🟪 Friday – Full Body
Friday sessions reinforce the week’s work without unnecessary fatigue. You will see moderate-load compound lifts, high-rep accessories, and movements that challenge trunk, grip, and postural endurance.
Pause Back Squat Progression
Pause Back Squat appears three times across the cycle. The progression is based on pause duration rather than load. The first exposure uses a 2-second pause, the second uses a 3-second pause, and the third uses a 4-second pause. Control, depth, and consistency under longer pauses define progress.
Bench Press Progression
Bench Press follows a structured format. You will perform three sets of five reps, increasing load each set. The fourth set drops back to the load used in the first set, and you will aim for max reps, targeting more than five. This builds strength while reinforcing repeatable output.
