Build Strength. Move Fast. Stay Sharp.
\nAES-27 is a hypertrophy + power cycle.<\/p>\n
You\u2019ll build muscle, but more importantly:
\n\ud83d\udc49 you\u2019ll learn to produce force, move faster, and stay efficient under fatigue<\/p>\n
\u2e3b<\/p>\n
Workout Structure<\/p>\n
Every session follows the same format:<\/p>\n
\u2022 2 Main Stations \u2192 14 minutes each
\n(Strength \/ hypertrophy focus)
\n\u2022 2 Secondary Stations \u2192 6 minutes each
\n(Power \/ KB or DB complex \/ accessory work)<\/p>\n
\ud83d\udc49 This gives you:<\/p>\n
\u2022 Enough volume to build muscle
\n\u2022 Enough intensity to get stronger
\n\u2022 Enough speed work to stay athletic<\/p>\n
\u2e3b<\/p>\n
The Flow of the Week<\/p>\n
\ud83d\udfe5 Sunday \u2013 Upper Body (Push Power)<\/p>\n
Pressing + stability + explosive work.<\/p>\n
You\u2019ll see:<\/p>\n
\u2022 Landmine press
\n\u2022 DB bench press
\n\u2022 Push press
\n\u2022 HSPU<\/p>\n
\ud83d\udc49 Focus: build strength, then transfer it into power<\/p>\n
\u2e3b<\/p>\n
\ud83d\udfe9 Monday \u2013 Lower Body (Strength)<\/p>\n
Main lower body day.<\/p>\n
\u2022 Back squat
\n\u2022 Hip thrust
\n\u2022 Unilateral work<\/p>\n
\u2e3b<\/p>\n
\u2b1c Tuesday & Saturday \u2013 HYROX<\/p>\n
These days stay unchanged.<\/p>\n
\ud83d\udc49 Focus:<\/p>\n
\u2022 Engine
\n\u2022 Pacing
\n\u2022 Work capacity<\/p>\n
They support the rest of the week without interfering with strength.<\/p>\n
\u2e3b<\/p>\n
\ud83d\udfe6 Wednesday \u2013 Posterior Chain (Pull + Power)<\/p>\n
Back, glutes, hamstrings.<\/p>\n
You\u2019ll see:<\/p>\n
\u2022 Deadlifts
\n\u2022 Rows
\n\u2022 Rotational work
\n\u2022 Kipping pull-ups (added in this cycle)<\/p>\n
\u2e3b<\/p>\n
\ud83d\udfe8 Thursday \u2013 Hybrid (New Formats)<\/p>\n
We introduce new hybrid formats this cycle.<\/p>\n
Machines + strength combined in structured stations:<\/p>\n
\ud83d\udc49 Goal:<\/p>\n
\u2022 Maintain output
\n\u2022 Move efficiently under fatigue
\n\u2022 Transition smoothly between exercises<\/p>\n
\u2e3b<\/p>\n
\ud83d\udfe6 Friday \u2013 Full Body (Strength + Coordination)<\/p>\n
Combination day.<\/p>\n
\u2022 Lower + upper + core
\n\u2022 Barbell complexes
\n\u2022 Unilateral work
\n\u2022 Kipping pull-ups<\/p>\n
\ud83d\udc49 This is where everything connects:
\nstrength + coordination + control<\/p>\n
\u2e3b<\/p>\n
Power & Athletic Work in AES-27<\/p>\n
This cycle is not just lifting.<\/p>\n
You will develop power and agility through:<\/p>\n
\u2022 DB Clean Push Press \u2192 upper body power
\n\u2022 Barbell Pull Complex (high pull \/ clean pull) \u2192 explosive hip drive
\n\u2022 Kettlebell complexes (swing, clean, snatch) \u2192 full-body power + coordination
\n\u2022 Box skater jumps \u2192 lateral power & agility
\n\u2022 Kipping pull-ups \u2192 rhythm, coordination, upper body endurance<\/p>\n
\ud83d\udc49 This is what keeps you athletic, not just strong.<\/p>\n
\u2e3b<\/p>\n
Key Focus for You<\/p>\n
\u2022 Use the 14-min stations to build strength
\n\u2022 Use the 6-min stations to move with intent
\n\u2022 Don\u2019t rush reps
\n\u2022 Stay consistent week to week<\/p>\n
\u2e3b<\/p>\n
AES-27 is simple:<\/p>\n
\ud83d\udc49 Build muscle
\n\ud83d\udc49 Get stronger
\n\ud83d\udc49 Stay athletic<\/p>\n","protected":false},"excerpt":{"rendered":"
Build Strength. Move Fast. Stay Sharp. AES-27 is a hypertrophy + power cycle. You\u2019ll build muscle, but more importantly: \ud83d\udc49 you\u2019ll learn to produce force, move faster, and stay efficient under fatigue \u2e3b Workout Structure Every session follows the same format: \u2022 2 Main Stations \u2192 14 minutes each (Strength \/ hypertrophy focus) \u2022 2 […]<\/p>\n","protected":false},"author":4,"featured_media":3300,"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\/3298"}],"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=3298"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3298\/revisions"}],"predecessor-version":[{"id":3303,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3298\/revisions\/3303"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/media\/3300"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}