Build Strength. Move Fast. Stay Sharp.
AES-27 is a hypertrophy + power cycle.
You’ll build muscle, but more importantly:
👉 you’ll learn to produce force, move faster, and stay efficient under fatigue
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Workout Structure
Every session follows the same format:
• 2 Main Stations → 14 minutes each
(Strength / hypertrophy focus)
• 2 Secondary Stations → 6 minutes each
(Power / KB or DB complex / accessory work)
👉 This gives you:
• Enough volume to build muscle
• Enough intensity to get stronger
• Enough speed work to stay athletic
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The Flow of the Week
🟥 Sunday – Upper Body (Push Power)
Pressing + stability + explosive work.
You’ll see:
• Landmine press
• DB bench press
• Push press
• HSPU
👉 Focus: build strength, then transfer it into power
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🟩 Monday – Lower Body (Strength)
Main lower body day.
• Back squat
• Hip thrust
• Unilateral work
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⬜ Tuesday & Saturday – HYROX
These days stay unchanged.
👉 Focus:
• Engine
• Pacing
• Work capacity
They support the rest of the week without interfering with strength.
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🟦 Wednesday – Posterior Chain (Pull + Power)
Back, glutes, hamstrings.
You’ll see:
• Deadlifts
• Rows
• Rotational work
• Kipping pull-ups (added in this cycle)
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🟨 Thursday – Hybrid (New Formats)
We introduce new hybrid formats this cycle.
Machines + strength combined in structured stations:
👉 Goal:
• Maintain output
• Move efficiently under fatigue
• Transition smoothly between exercises
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🟦 Friday – Full Body (Strength + Coordination)
Combination day.
• Lower + upper + core
• Barbell complexes
• Unilateral work
• Kipping pull-ups
👉 This is where everything connects:
strength + coordination + control
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Power & Athletic Work in AES-27
This cycle is not just lifting.
You will develop power and agility through:
• DB Clean Push Press → upper body power
• Barbell Pull Complex (high pull / clean pull) → explosive hip drive
• Kettlebell complexes (swing, clean, snatch) → full-body power + coordination
• Box skater jumps → lateral power & agility
• Kipping pull-ups → rhythm, coordination, upper body endurance
👉 This is what keeps you athletic, not just strong.
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Key Focus for You
• Use the 14-min stations to build strength
• Use the 6-min stations to move with intent
• Don’t rush reps
• Stay consistent week to week
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AES-27 is simple:
👉 Build muscle
👉 Get stronger
👉 Stay athletic
