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Phase #1
Monday
Strength - Main
Lower Strength
Inferus Robur is your main strength day, performed every Monday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
The Inferus Robur Series is dedicated to building squat strength.
Each session is designed to maximise muscle growth and strength via progressive overload and high-volume training.
Tuesday
Hybrid
12 Rounds
12 x 3min AMRAPS (Rounds)
30s Rest Between Rounds
Session Time: 42mins
12 Rounds is a conditioning session focused on the full body conditioning and repeat power demands of boxing. In this session, you will complete 12 x 3min AMRAP blocks representing fight rounds with 30 seconds rest between rounds for a total working time of 36mins, total rest time of 6mins, and a total session time of 42mins.
Wednesday
Strength - Secondary
Upper Strength
Iron Cross is your secondary strength day, performed every Wednesday across this five week phase. The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
This Gymnastics-Themed Strength Workout Series blends traditional strength training and gymnastics demands, focusing on developing core and upper body strength.
Thursday
Cardio
Barrell Riding
1 x 30min AMRAP (Qualifying Heat)
1 x 3min AMRAP (Final Heat)
2mins Rest Between Heats
Session Time: 35mins
Barrel Riding is a conditioning session focused on the anaerobic threshold and repeat effort demands of surfing. In this session, you will complete 1 x 30min AMRAP representing the qualifying heat, followed by a 3min AMRAP representing the final heat. You will have 2mins rest between the qualifying and final heat for a total working time of 33mins, total rest time of 2mins, and a total session time of 35mins.
Friday
Strength - Full Body
Prime
Prime is your tertiary strength day, performed every Friday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Prime is a full body strength training session focused on combining the key movement patterns, strength qualities, and performance demands developed throughout the earlier upper and lower body sessions of the week.
Saturday
Strength Alternatives
Weeks 1, 3, 5
The Armageddon Series is an intense fitness program specifically designed to build arm strength and achieve hypertrophy. This series focuses on a variety of resistance training workouts that target the biceps, triceps, and forearms, aiming to increase muscle size and strength.
Saturday
Power
Weeks 2, 4
The Takeoff Series is crafted to maximise your ability to generate force quickly and efficiently, improving your overall athletic performance.
This series incorporates dynamic jumping exercises, agility drills, and rapid movement patterns to develop explosive strength and speed.
Sunday
Mobility & Recovery
Resolute Reset
Resolute Reset is a recovery and regeneration session series focused on improving mobility, flexibility, movement quality, recovery capacity, and enhance recovery in preparation for future training and performance demands.
Phase #2
Monday
Strength - Main
Upper Strength
Special Forces is your main strength day, performed every Monday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Special Forces is designed to enhance peak physical performance, with a specialised focus on the barbell military press. Each session is designed to maximise muscle growth and strength via progressive overload and high-volume training.
Tuesday
Hybrid
40 Love
4 x 5min AMRAPS (Sets)
4 x 2min AMRAPS (Tie Breaks)
30s Rest Between Rounds
Session Time: 36mins
40 Love is a conditioning session focused on repeat power, COD speed, and coordination demands inspired by tennis. In this session, you will alternate between 5min AMRAPs representing sets and 2min AMRAPs representing tie-breaks across 4 total blocks, with 30 seconds rest between sets and tie-breaks. This provides a total working time of 28mins, total rest time of 8mins, and a total session time of 36mins.
Wednesday
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Strength - Secondary
Lower Strength
Velodrome Sprint is your secondary strength day, performed every Wednesday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
This high-intensity training series is designed to enhance explosive power mirroring the demands of elite velodrome cycling. Through targeted strength development, you will be simulating the force, speed, and control needed to dominate the track.
Thursday
Cardio
Barrell Riding
3 x 14min AMRAP (Marathons)
1min Rest Between Marathons
Session Time: 44mins
Not A Sprint is a conditioning session focused on aerobic threshold conditioning inspired by marathon running. In this session, you will complete 3 x 14min AMRAPs representing marathon stages with 1min rest between efforts for a total working time of 42mins, total rest time of 2mins, and a total session time of 44mins.
Friday
Strength - Full Body
Prime
Prime is your tertiary strength day, performed every Friday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Prime is a full body strength training session focused on combining the key movement patterns, strength qualities, and performance demands developed throughout the earlier upper and lower body sessions of the week.
Saturday
Strength Alternatives
Weeks 1, 3, 5
The Titan Series is a robust fitness program designed to enhance core strength, focusing on improving rotational strength, power, and anti-rotational control. This series includes a variety of workouts that target the muscles of the core, incorporating dynamic rotational movements and stabilisation exercises.
​
Each session is crafted to build powerful rotational strength and ensure strong anti-rotational control, helping you achieve a balanced and resilient core.
Saturday
Power
Weeks 2, 4
The Home Run Series is an energetic fitness program inspired by the athletic demands of baseball, designed to boost your anaerobic threshold and power. This series combines a range of baseball-themed workouts, including sprint drills, plyometric exercises, and strength training routines.
Each session is crafted to mimic the explosive movements and agility required in baseball, helping you build muscle power, speed, and endurance.
Sunday
Mobility & Recovery
Resolute Reset
Resolute Reset is a recovery and regeneration session series focused on improving mobility, flexibility, movement quality, recovery capacity, and enhance recovery in preparation for future training and performance demands.
Phase #3
Monday
Strength - Main
Lower Strength
Spartan is your main strength day, performed every Monday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Spartan is crafted to elevate physical endurance and power, with a dedicated focus on the barbell deadlift. This series aims to develop unparalleled strength, resilience, and agility.
Tuesday
Hybrid
Golden Point
2 x 15min AMRAPS (Halves)
1 x 5min AMRAPS (Golden Point)
1min Rest Between Halves/Golden Point
Session Time: 38mins
Golden Point is a conditioning session focused on the anaerobic threshold and repeat effort demands of rugby league. In this session, you will complete 2 x 15min AMRAP blocks representing the first and second half, followed by a 5min golden point AMRAP. You will have 1min rest between halves and golden point for a total working time of 35mins, total rest time of 3mins, and a total session time of 38mins.
Wednesday
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Strength - Secondary
Upper Strength
Negative Split is your secondary strength day, performed every Wednesday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Negative Split is a post-activation potentiation (PAP). Through high-resistance strength priming, fast-twitch muscle activation, and interval-based sprint training, this series builds the neuromuscular readiness for peak performance.
Thursday
Cardio
Undulation
6 x 3min AMRAPS
6 x 2min AMRAPS
30sec Rest Between AMRAPS
Session Time: 36mins
Undulation is a HIIT conditioning session focused on full body conditioning and repeat power output. In this session, you will complete 12 alternating 3min and 2min AMRAP blocks with 30 seconds rest between blocks for a total working time of 30mins, total rest time of 6mins, and a total session time of 36mins.
Friday
Strength - Full Body
Prime
Prime is your tertiary strength day, performed every Friday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Prime is a full body strength training session focused on combining the key movement patterns, strength qualities, and performance demands developed throughout the earlier upper and lower body sessions of the week.
Saturday
Strength Alternatives
Weeks 1, 3, 5
The Armageddon Series is an intense fitness program specifically designed to build arm strength and achieve hypertrophy. This series focuses on a variety of resistance training workouts that target the biceps, triceps, and forearms, aiming to increase muscle size and strength.
​
Each session incorporates a mix of compound movements, isolation exercises, and progressive overload techniques to ensure maximum muscle growth and development.
Saturday
Power
Weeks 2, 4
The Par 4 Series is an innovative fitness program inspired by the sport of golf, designed to enhance core rotational power and improve anti-rotational control. This series includes a variety of workouts that mimic the twisting and stabilising movements essential for a powerful golf swing.
​
Each session focuses on building core strength, flexibility, and stability through dynamic rotational exercises and anti-rotational drills.
Sunday
Mobility & Recovery
Resolute Reset
Resolute Reset is a recovery and regeneration session series focused on improving mobility, flexibility, movement quality, recovery capacity, and enhance recovery in preparation for future training and performance demands.
Phase #4
Monday
Strength - Main
Upper Strength
Pushed to the Limit is your main strength day, performed every Monday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
The Pushed to the Limit Series is an intense fitness program designed to build upper body push strength and promote hypertrophy. This series features a variety of workouts targeting the chest, shoulders, and triceps, using both compound and isolation exercises.
Tuesday
Hybrid
Ace
4 x 8min AMRAPS (Quarters)
1min Rest Between Quarters
Session Time: 39mins
Ace is a conditioning session focused on anaerobic conditioning, upper body power, and plyometric demands inspired by volleyball. In this session, you will complete 4 x 8min AMRAP blocks representing match sets with 1min rest between sets for a total working time of 36mins, total rest time of 3mins, and a total session time of 39mins.
Wednesday
Strength - Secondary
Lower Strength
Crouch - Bind - Set is your secondary strength day, performed every Wednesday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
The Crouch - Bind - Set Series is a rugby-inspired workout designed to develop lower body strength and explosive power, integrating isometrics, plyometrics, and unilateral exercises, replicating the dynamic loading, eccentric muscle control, and anaerobic endurance required in match play.
Thursday
Cardio
Undulation
4 x 9min AMRAPS (Heats)
1min Rest Between Heats
Session Time: 39mins
Slipstream is a conditioning session focused on anaerobic conditioning demands inspired by swimming. In this session, you will complete 4 x 9min AMRAP blocks representing race heats with 1min rest between heats for a total working time of 36mins, total rest time of 3mins, and a total session time of 39mins.
Friday
Strength - Full Body
Prime
Prime is your tertiary strength day, performed every Friday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Prime is a full body strength training session focused on combining the key movement patterns, strength qualities, and performance demands developed throughout the earlier upper and lower body sessions of the week.
Saturday
Strength Alternatives
Weeks 1, 3, 5
The Titan Series is a robust fitness program designed to enhance core strength, focusing on improving rotational strength, power, and anti-rotational control. This series includes a variety of workouts that target the muscles of the core, incorporating dynamic rotational movements and stabilisation exercises.
​​
Each session is crafted to build powerful rotational strength and ensure strong anti-rotational control, helping you achieve a balanced and resilient core.
Saturday
Power
Weeks 2, 4
Bolt is meticulously designed to enhance explosive strength, speed, and overall athletic performance, tailored specifically for sprinters and enthusiasts. This comprehensive series targets individuals aiming to achieve peak performance by integrating sprint-specific power exercises into their training routines.
​
Participants will engage in a variety of workouts that focus on developing explosive power and speed, essential for excelling in sprinting.
Sunday
Mobility & Recovery
Resolute Reset
Resolute Reset is a recovery and regeneration session series focused on improving mobility, flexibility, movement quality, recovery capacity, and enhance recovery in preparation for future training and performance demands.
Phase #5
Monday
Strength - Main
Lower Strength
Thracian is your main strength day, performed every Monday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Thracian is a strength-driven series built to forge lower-body power, unilateral stability, and explosive endurance. Inspired by the ancient warrior civilization that lived in parts of modern-day Bulgaria, Greece, and Turkey, this program focuses on lunges and split squats, refining balance, resilience, and force generation.
Tuesday
Hybrid
Pass & Pivot
4 x 8min AMRAPS (Quarters)
1min Rest Between Quarters
Session Time: 39mins
Pass & Pivot is a conditioning session focused on anaerobic conditioning demands inspired by netball. In this session, you will complete 4 x 8min AMRAP blocks representing match sets with 1min rest between sets for a total working time of 36mins, total rest time of 3mins, and a total session time of 39mins.
Wednesday
Strength - Secondary
Upper Strength
2-222 is your secondary strength day, performed every Wednesday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
2-222 is a post-activation potentiation (PAP) strength-based training series. Through high-resistance prep work, explosive sprint drills, and multi-directional reaction training, athletes develop the neuromuscular readiness to generate peak force output in game-defining moments.
Thursday
Cardio
The Slalom Summit
1 x 30min AMRAP (Qualifying Lap)
2min Rest Between Qualifying and Final Lap
5 x 1min on : 30sec off (Final Lap)
30sec Rest Between AMRAPS
Session Time: 39.5mins
The Slalom Summit is a conditioning session focused on the anaerobic threshold and repeat effort demands of snow skiing. In this session, you will complete 1 x 30min AMRAP representing the qualifying lap, followed by 5 x 60 second efforts with 30 seconds rest representing the final lap. You will also complete a 2min recovery between the qualifying and final lap for a total working time of 35mins, total rest time of 4.5mins, and a total session time of 39.5mins.
Friday
Strength - Full Body
Prime
Prime is your tertiary strength day, performed every Friday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Prime is a full body strength training session focused on combining the key movement patterns, strength qualities, and performance demands developed throughout the earlier upper and lower body sessions of the week.
Saturday
Strength Alternatives
Weeks 1, 3, 5
The Armageddon Series is an intense fitness program specifically designed to build arm strength and achieve hypertrophy. This series focuses on a variety of resistance training workouts that target the biceps, triceps, and forearms, aiming to increase muscle size and strength.
​
Each session incorporates a mix of compound movements, isolation exercises, and progressive overload techniques to ensure maximum muscle growth and development.
Saturday
Power
Weeks 2, 4
Howzat!? is meticulously designed to enhance explosive strength, power, and overall athletic performance, tailored specifically for cricket players and enthusiasts. This comprehensive series targets individuals aiming to achieve peak performance by integrating cricket-specific power exercises into their training routines.
​
Participants will engage in a variety of workouts that focus on developing explosive power and strength, essential for excelling in cricket.
Sunday
Mobility & Recovery
Resolute Reset
Resolute Reset is a recovery and regeneration session series focused on improving mobility, flexibility, movement quality, recovery capacity, and enhance recovery in preparation for future training and performance demands.
Phase #6
Monday
Strength - Main
Upper Strength
Back Attack is your main strength day, performed every Monday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
The Back Attack Series is a powerful fitness program focused on building back strength and achieving hypertrophy. This series includes a range of targeted workouts designed to develop the muscles of the posterior chain.
Tuesday
Hybrid
Powerstroke
3 x 13min AMRAPS (Race Laps)
90sec Rest Between Race Laps
Session Time: 43.5mins
Power Stroke is a conditioning session focused on anaerobic conditioning demands inspired by rowing. In this session, you will complete 3 x 13min AMRAP blocks representing race laps with 90 seconds rest between laps for a total working time of 39mins, total rest time of 4.5mins, and a total session time of 43.5mins.
Wednesday
Strength - Secondary
Lower Strength
Inside 50 is your secondary strength day, performed every Wednesday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Inside 50 is an AFL-specific post-activation potentiation (PAP) strength program, fusing heavy resistance training with rapid-fire movement drills, unlocking the neural drive needed to produce peak-force output to match the demands of gameplay.
Thursday
Cardio
To the (BM)Xtreme
1 x 25min AMRAP (Track Run)
1 x 5min AMRAP (Final Track)
2mins Rest Between Runs
Session Time: 32mins
To The (BM)Xtreme is a conditioning session focused on repeat vertical power, speed, and COD demands inspired by BMX racing. In this session, you will complete 1 x 25min AMRAP representing the track run followed by a 5min AMRAP representing the final track. You will have 2mins rest between efforts for a total working time of 30mins, total rest time of 2mins, and a total session time of 32mins.
Friday
Strength - Full Body
Prime
Prime is your tertiary strength day, performed every Friday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Prime is a full body strength training session focused on combining the key movement patterns, strength qualities, and performance demands developed throughout the earlier upper and lower body sessions of the week.
Saturday
Strength Alternatives
Weeks 1, 3, 5
The Titan Series is a robust fitness program designed to enhance core strength, focusing on improving rotational strength, power, and anti-rotational control. This series includes a variety of workouts that target the muscles of the core, incorporating dynamic rotational movements and stabilisation exercises.
​​
Each session is crafted to build powerful rotational strength and ensure strong anti-rotational control, helping you achieve a balanced and resilient core.
Saturday
Power
Weeks 2, 4
The Hail Mary Series is a high-intensity power workout inspired by the explosive movements and relentless endurance of NFL athletes. Designed for maximum output, this series builds strength, speed, and agility, replicating the demands of elite gridiron competition.
Sunday
Mobility & Recovery
Resolute Reset
Resolute Reset is a recovery and regeneration session series focused on improving mobility, flexibility, movement quality, recovery capacity, and enhance recovery in preparation for future training and performance demands.
Phase #7
Monday
Strength - Main
Lower Strength
Inferus Robur is your main strength day, performed every Monday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
The Inferus Robur Series is dedicated to building squat strength.
Each session is designed to maximise muscle growth and strength via progressive overload and high-volume training.
Tuesday
Hybrid
Roundhouse
12 x 3min AMRAPS (Rounds)
30sec Rest Between Rounds
Session Time: 42mins
Roundhouse is a conditioning session focused on anaerobic conditioning demands inspired by Muay Thai. In this session, you will complete 12 x 3min AMRAP blocks representing fight rounds with 30 seconds rest between rounds for a total working time of 36mins, total rest time of 6mins, and a total session time of 42mins.
Wednesday
Strength - Secondary
Upper Strength
Peak Grip is your secondary strength day, performed every Wednesday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Peak Grip is expertly designed to enhance muscular strength, endurance, and overall athletic performance, through engaing in a variety of workouts that focus on developing the unique strength and muscle control required for rock climbing.
Thursday
Cardio
Extra Time
1 x 3min AMRAP (Goalkeeper)
3 x 8min AMRAPS (Defenders, Midfielders, Attackers)
1min Rest Between AMRAPS
Session Time: 30mins
Extra Time is a conditioning session focused on repeat power, COD speed, and coordination demands inspired by soccer. In this session, you will complete 1 x 3min AMRAP representing the goalkeeper, followed by 3 x 8min AMRAPs representing defenders, midfielders, and attackers. You will have 1min rest between each AMRAP for a total working time of 27mins, total rest time of 3mins, and a total session time of 30mins.
Friday
Strength - Full Body
Prime
Prime is your tertiary strength day, performed every Friday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Prime is a full body strength training session focused on combining the key movement patterns, strength qualities, and performance demands developed throughout the earlier upper and lower body sessions of the week.
Saturday
Strength Alternatives
Weeks 1, 3, 5
The Armageddon Series is an intense fitness program specifically designed to build arm strength and achieve hypertrophy. This series focuses on a variety of resistance training workouts that target the biceps, triceps, and forearms, aiming to increase muscle size and strength.
​
Each session incorporates a mix of compound movements, isolation exercises, and progressive overload techniques to ensure maximum muscle growth and development.
Saturday
Power
Weeks 2, 4
The Takeoff Series is crafted to maximise your ability to generate force quickly and efficiently, improving your overall athletic performance.
This series incorporates dynamic jumping exercises, agility drills, and rapid movement patterns to develop explosive strength and speed.
Sunday
Mobility & Recovery
Resolute Reset
Resolute Reset is a recovery and regeneration session series focused on improving mobility, flexibility, movement quality, recovery capacity, and enhance recovery in preparation for future training and performance demands.
Phase #8
Monday
Strength - Main
Upper Strength
Special Forces is your main strength day, performed every Monday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Special Forces is designed to enhance peak physical performance, with a specialised focus on the barbell military press. Each session is designed to maximise muscle growth and strength via progressive overload and high-volume training.
Tuesday
Hybrid
Slam Dunk
4 x 8min AMRAPS (Quarters)
1min Rest Between Quarters
Session Time: 39mins
Slam Dunk is a conditioning session focused on repeat vertical power, speed, and COD demands inspired by basketball. In this session, you will complete 4 x 8min AMRAP blocks representing the four quarters of a game with 1min rest between quarters for a total working time of 36mins, total rest time of 3mins, and a total session time of 39mins.
Wednesday
Strength - Secondary
Lower Strength
Pick Six is your secondary strength day, performed every Wednesday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
This post-activation potentiation (PAP) training series is designed to sharpen power, speed, and force production through heavy resistance priming and sprint-speed activation.
Thursday
Cardio
Around the Bend
3 x 10min AMRAP (Stakes)
1min Rest Between Stakes
Session Time: 33mins
Around The Bend is a conditioning session focused on anaerobic conditioning, upper body power, and plyometric demands inspired by jockey riding. In this session, you will complete 3 x 10min AMRAPs representing race stakes with 1min rest between stakes for a total working time of 30mins, total rest time of 3mins, and a total session time of 33mins.
Friday
Strength - Full Body
Prime
Prime is your tertiary strength day, performed every Friday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Prime is a full body strength training session focused on combining the key movement patterns, strength qualities, and performance demands developed throughout the earlier upper and lower body sessions of the week.
Saturday
Strength Alternatives
Weeks 1, 3, 5
The Titan Series is a robust fitness program designed to enhance core strength, focusing on improving rotational strength, power, and anti-rotational control. This series includes a variety of workouts that target the muscles of the core, incorporating dynamic rotational movements and stabilisation exercises.
​
Each session is crafted to build powerful rotational strength and ensure strong anti-rotational control, helping you achieve a balanced and resilient core.
Saturday
Power
Weeks 2, 4
Howzat!? is meticulously designed to enhance explosive strength, power, and overall athletic performance, tailored specifically for cricket players and enthusiasts. This comprehensive series targets individuals aiming to achieve peak performance by integrating cricket-specific power exercises into their training routines.
​
Participants will engage in a variety of workouts that focus on developing explosive power and strength, essential for excelling in cricket.
Sunday
Mobility & Recovery
Resolute Reset
Resolute Reset is a recovery and regeneration session series focused on improving mobility, flexibility, movement quality, recovery capacity, and enhance recovery in preparation for future training and performance demands.
Phase #9
Monday
Strength - Main
Lower Strength
Spartan is your main strength day, performed every Monday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Spartan is crafted to elevate physical endurance and power, with a dedicated focus on the barbell deadlift. This series aims to develop unparalleled strength, resilience, and agility.
Tuesday
Hybrid
Spec(ky)tacular
4 x 8min AMRAPS (Quarters)
1min Rest Between Quarters
Session Time: 39mins
SpeckyTacular is a conditioning session focused on the aerobic conditioning demands of AFL. In this session, you will complete 4 x 8min AMRAP blocks representing the four quarters of a match with 1min rest between quarters for a total working time of 36mins, total rest time of 3mins, and a total session time of 39mins.
Wednesday
Strength - Secondary
Upper Strength
Black Run is your secondary strength day, performed every Wednesday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Prepare to conquer the slopes with Black Run. This session focuses on post-activation potentiation (PAP)—priming your muscles for peak explosive power—through heavy strength movements, seamlessly paired with ski erg intervals to replicate the endurance and intensity of alpine racing.
Thursday
Cardio
Undulation
3 x 12min AMRAPS (Periods)
90sec Rest Between Periods
Session Time: 39mins
Breakaway is a conditioning session focused on anaerobic conditioning demands inspired by field and ice hockey. In this session, you will complete 3 x 12min AMRAP blocks representing periods of competition with 90sec rest between periods for a total working time of 36mins, total rest time of 3mins, and a total session time of 39mins.
Friday
Strength - Full Body
Prime
Prime is your tertiary strength day, performed every Friday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Prime is a full body strength training session focused on combining the key movement patterns, strength qualities, and performance demands developed throughout the earlier upper and lower body sessions of the week.
Saturday
Strength Alternatives
Weeks 1, 3, 5
The Armageddon Series is an intense fitness program specifically designed to build arm strength and achieve hypertrophy. This series focuses on a variety of resistance training workouts that target the biceps, triceps, and forearms, aiming to increase muscle size and strength.
​
Each session incorporates a mix of compound movements, isolation exercises, and progressive overload techniques to ensure maximum muscle growth and development.
Saturday
Power
Weeks 2, 4
The Home Run Series is an energetic fitness program inspired by the athletic demands of baseball, designed to boost your anaerobic threshold and power. This series combines a range of baseball-themed workouts, including sprint drills, plyometric exercises, and strength training routines.
Each session is crafted to mimic the explosive movements and agility required in baseball, helping you build muscle power, speed, and endurance.
Sunday
Mobility & Recovery
Resolute Reset
Resolute Reset is a recovery and regeneration session series focused on improving mobility, flexibility, movement quality, recovery capacity, and enhance recovery in preparation for future training and performance demands.
Phase #10
Monday
Strength - Main
Upper Strength
Pushed to the Limit is your main strength day, performed every Monday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
The Pushed to the Limit Series is an intense fitness program designed to build upper body push strength and promote hypertrophy. This series features a variety of workouts targeting the chest, shoulders, and triceps, using both compound and isolation exercises.
Tuesday
Hybrid
Rugby Ready
2 x 15min AMRAPS (Halves)
1 x 3min AMRAP (Extra Time)
1min Rest Between Halves/Extra Time
Session Time: 35mins
Rugby Ready is a conditioning session focused on the anaerobic threshold and repeat effort demands of rugby union. In this session, you will complete 2 x 15min AMRAPs representing the first and second half, followed by a 3min AMRAP representing extra time. You will have 1min rest between halves and extra time for a total working time of 33mins, total rest time of 2mins, and a total session time of 35mins.
Wednesday
Strength - Secondary
Lower Strength
Triple Extension is your secondary strength day, performed every Wednesday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Triple Extension is meticulously designed to enhance muscular strength, flexibility, and overall athletic performance, inspired by the dynamic movements of dance. Sessions are designed to improve muscular endurance, balance, and coordination, aligning with the demands of dance.
Thursday
Cardio
Undulation
4 x 8min AMRAPS (Quarters)
1min Rest Between Quarters
Session Time: 39mins
The Pump Fake is a conditioning session focused on aerobic conditioning demands inspired by water polo. In this session, you will complete 4 x 8min AMRAP blocks representing match sets with 1min rest between sets for a total working time of 36mins, total rest time of 3mins, and a total session time of 39mins.
Friday
Strength - Full Body
Prime
Prime is your tertiary strength day, performed every Friday across this five week phase.
The session is broken down into three blocks:
Block one includes two exercises performed for five supersets.
Block two includes two exercises performed for four supersets.
Block three is made up of three movements performed for three rounds.
Prime is a full body strength training session focused on combining the key movement patterns, strength qualities, and performance demands developed throughout the earlier upper and lower body sessions of the week.
Saturday
Strength Alternatives
Weeks 1, 3, 5
The Titan Series is a robust fitness program designed to enhance core strength, focusing on improving rotational strength, power, and anti-rotational control. This series includes a variety of workouts that target the muscles of the core, incorporating dynamic rotational movements and stabilisation exercises.
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Each session is crafted to build powerful rotational strength and ensure strong anti-rotational control, helping you achieve a balanced and resilient core.
Saturday
Power
Weeks 2, 4
Bolt is meticulously designed to enhance explosive strength, speed, and overall athletic performance, tailored specifically for sprinters and enthusiasts. This comprehensive series targets individuals aiming to achieve peak performance by integrating sprint-specific power exercises into their training routines.
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Participants will engage in a variety of workouts that focus on developing explosive power and speed, essential for excelling in sprinting.
Sunday
Mobility & Recovery
Resolute Reset
Resolute Reset is a recovery and regeneration session series focused on improving mobility, flexibility, movement quality, recovery capacity, and enhance recovery in preparation for future training and performance demands.