HOW TO DO ACTUALLY DO A WORKOUT

1. Complete Exercise A

   Perform the required number of repetitions using good technique. This is called a SET.

2. Rest Briefly

   Once a SET has been completed, rest for 30-60 seconds.

3. Repeat Until All Sets Are Complete

   Continue alternating between exercise and rest until you have completed all prescribed sets.

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Example:

A) Goblet Squat x 12 reps

Rest 30-60 seconds

Repeat 3 times

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1. Move to the Next Exercise

   Once all sets of exercise A) are complete, move on to exercise B) using the same format.

2. Finish with the Conditioning Exercise

   At the end of the workout, complete the prescribed carries, sled pushes, or sled drags.

The Goal

Move with purpose, maintain good technique, and keep rest periods short enough to keep your heart rate elevated while still allowing quality movement.

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Pro Tip:

You should finish each workout feeling worked, energised, and accomplished—not exhausted. Consistency beats intensity every time.

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