{"id":3162,"date":"2025-05-26T07:30:54","date_gmt":"2025-05-26T07:30:54","guid":{"rendered":"https:\/\/squad5training.com\/?p=3162"},"modified":"2025-05-26T07:31:55","modified_gmt":"2025-05-26T07:31:55","slug":"aes-19-new-cycle-starting-sunday-25th-of-may","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=3162","title":{"rendered":"AES-19: New Cycle  starting Sunday 25th of May"},"content":{"rendered":"<h2 data-start=\"216\" data-end=\"257\"><strong data-start=\"219\" data-end=\"257\">Welcome to AES-19 Training Program<\/strong><\/h2>\n<p data-start=\"259\" data-end=\"662\">This 6-week program is made to help you get stronger and build better endurance. We\u2019re going back to a <strong data-start=\"362\" data-end=\"379\">split routine<\/strong>, which means each day has a different focus \u2014 like lower body, upper body, or full body. Most days have <strong data-start=\"484\" data-end=\"501\">two big lifts<\/strong> (called compound exercises), and we\u2019ll also add <strong data-start=\"550\" data-end=\"576\">single-arm, single-leg<\/strong>, and <strong data-start=\"582\" data-end=\"602\">hold (isometric)<\/strong> exercises to make sure your body stays balanced and strong.<\/p>\n<p><img fetchpriority=\"high\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone  wp-image-3164\" src=\"https:\/\/squad5training.com\/wp-content\/uploads\/2025\/05\/Screenshot-2025-05-26-101642.jpg\" alt=\"\" width=\"956\" height=\"144\" \/><\/p>\n<ul data-start=\"691\" data-end=\"1448\">\n<li data-start=\"691\" data-end=\"868\">\n<p data-start=\"693\" data-end=\"708\"><strong data-start=\"693\" data-end=\"706\">Rep Plan For Sunday, Monday, Wednesday and Friday:<\/strong><\/p>\n<ul data-start=\"711\" data-end=\"868\">\n<li data-start=\"711\" data-end=\"734\">\n<p data-start=\"713\" data-end=\"734\">Week 1 &amp; 2: 12 reps<\/p>\n<\/li>\n<li data-start=\"737\" data-end=\"760\">\n<p data-start=\"739\" data-end=\"760\">Week 3 &amp; 4: 10 reps<\/p>\n<\/li>\n<li data-start=\"763\" data-end=\"868\">\n<p data-start=\"765\" data-end=\"868\">Week 5 &amp; 6: 8 reps<br data-start=\"783\" data-end=\"786\" \/>As the reps go down, your weights should go up. Push a little harder every week.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"870\" data-end=\"1048\">\n<p data-start=\"872\" data-end=\"1048\"><strong data-start=\"872\" data-end=\"882\">E2MOM:<\/strong><br data-start=\"882\" data-end=\"885\" \/>For the big lifts, you\u2019ll get <strong data-start=\"917\" data-end=\"930\">2 minutes<\/strong> to finish each set. That gives you time to rest and focus on good form. Try to lift <strong data-start=\"1015\" data-end=\"1035\">heavier each set<\/strong>, if you can.<\/p>\n<\/li>\n<li data-start=\"1050\" data-end=\"1307\">\n<p data-start=\"1052\" data-end=\"1307\"><strong data-start=\"953\" data-end=\"991\">Thursday = Conditioning + Strength<\/strong><br data-start=\"991\" data-end=\"994\" \/>This is something <strong data-start=\"248\" data-end=\"263\">totally new<\/strong> in this cycle.<\/p>\n<\/li>\n<li data-start=\"1050\" data-end=\"1307\">\n<p data-start=\"1052\" data-end=\"1307\">Every 2 minutes, you\u2019ll do 1 <strong data-start=\"1025\" data-end=\"1046\">conditioning move<\/strong> (like burpees, sled pushes, or ski erg) and 1 <strong data-start=\"1093\" data-end=\"1110\">strength move<\/strong> (like Thruster, Sled Push).<br data-start=\"1136\" data-end=\"1139\" \/>\u26a0\ufe0f <strong data-start=\"1144\" data-end=\"1158\">Important:<\/strong> On Thursday, go <strong data-start=\"1175\" data-end=\"1186\">heavier<\/strong> in the strength part compared to what you would do during a regular Hyrox workout. This is not a cardio-only day \u2014 you&#8217;re building real strength under fatigue. More Details will be shared for Thursday in another Post.<\/p>\n<\/li>\n<li data-start=\"1309\" data-end=\"1448\">\n<p data-start=\"1311\" data-end=\"1448\"><strong data-start=\"1311\" data-end=\"1326\">Hyrox Days:<\/strong><br data-start=\"1326\" data-end=\"1329\" \/>We\u2019ll still keep <strong data-start=\"1348\" data-end=\"1392\">Hyrox training on Tuesdays and Saturdays<\/strong> \u2014 no change there. It\u2019s great for building your engine.<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"2147\" data-end=\"2166\"><strong data-start=\"2151\" data-end=\"2166\">Final Notes<\/strong><\/h3>\n<ul data-start=\"2168\" data-end=\"2430\">\n<li data-start=\"2168\" data-end=\"2214\">\n<p data-start=\"2170\" data-end=\"2214\">Keep good form. Don\u2019t rush. Quality &gt; speed.<\/p>\n<\/li>\n<li data-start=\"2215\" data-end=\"2271\">\n<p data-start=\"2217\" data-end=\"2271\">Rest between sets when you need to \u2014 but stay focused.<\/p>\n<\/li>\n<li data-start=\"2272\" data-end=\"2347\">\n<p data-start=\"2274\" data-end=\"2347\">Lift a little heavier each week if you can. Even a small increase counts.<\/p>\n<\/li>\n<li data-start=\"2348\" data-end=\"2430\">\n<p data-start=\"2350\" data-end=\"2430\">Most of all, show up and do the work. You\u2019ll feel stronger by the end of Week 6.<\/p>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to AES-19 Training Program This 6-week program is made to help you get stronger and build better endurance. We\u2019re going back to a split routine, which means each day has a different focus \u2014 like lower body, upper body, or full body. Most days have two big lifts (called compound exercises), and we\u2019ll also [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3162"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3162"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3162\/revisions"}],"predecessor-version":[{"id":3166,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3162\/revisions\/3166"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}