Difficulty Levels

Level 1:
These sessions are simple and focus on well-known exercises, straightforward rep/set schemes, and single time domains. They are ideal for beginners or those looking for uncomplicated training ideas. Sessions include detailed explanations and instructions to ensure proper execution.

Level 2:
These sessions introduce more advanced elements, such as complex movement patterns or varied rep/set structures. They often combine multiple time domains, like mixing “For Time” with an EMOM or Accumulation. These are designed for intermediate athletes ready to explore more challenging formats.

Level 3:
The most advanced sessions, incorporating mixed energy systems, intricate movement patterns, and innovative training concepts. These sessions are tailored for experienced athletes and often reference known benchmarks (e.g., 2km row, 300FY, or 1-rep max lifts like deadlift or snatch) to dictate pace or load. They assume a deep training history and encourage exploration and interpretation.

Energy Systems

Strength:
Defined as “the ability to hold fast,” these sessions focus on stability, particularly in the spine, hips, and shoulders. They emphasize tempo work, pauses, and eccentric/isometric loading before progressing to absolute strength. Movements often involve barbells, gymnastics, and classic strength equipment, with contraction rates so high that holding for more than 10-15 seconds is not possible.

Strength-Endurance (Hypertrophy):
These sessions aim to create an acidic response in the muscles, promoting hypertrophy for building lean mass and supportive musculature. This work supports aesthetics, longevity, and recovery by increasing blood flow to targeted tissues. Note: Building lean mass requires both consistent effort and proper nutrition.

Power:
Power sessions focus on explosive athleticism, defined as maximal force divided by time. The speed component differentiates power from strength. Adequate rest is critical to preserve the explosive nature of these sessions, preventing them from becoming fatigue- or capacity-focused.

Capacity:
The foundation of hard training, capacity sessions emphasize aerobic or anaerobic endurance within time domains of 60 seconds to 90 minutes. These sessions are often characterized by breathing limitations and are designed to push your physical limits.

Endurance:
Endurance is defined by sustained effort over extended periods (90+ minutes), where food and hydration become necessary. These sessions test your ability to resist the urge to stop and maintain a consistent pace.

Recovery:
Recovery sessions aim to restore the body to a neutral state. While not explicitly listed, most sessions can be adapted for recovery by removing time constraints and reducing load.

Dumpster Fire (DFF):
A high-volume session combining multiple systems, such as strength, power, and capacity. These sessions are intentionally excessive and challenging.

Fuck You Friday (FYF):
Originally designed to teach recovery practices, these sessions are complex and demanding, often involving tricky rep/set schemes and multiple time domains. They are intended for experienced athletes, leaving you feeling the effects well into the weekend.

Session Styles

• Accumulation: Increasing work requirements during fixed time intervals, while the time to complete the work remains constant.

• AMRAP: As Many Reps/Rounds As Possible within a set time.

• Chipper: A high-volume session with multiple movements, completed in the order written (e.g., finish all reps of one movement before moving to the next).

• Circuit: A session done “For Time” that includes multiple movements.

• EMOM: Every Minute On the Minute. Work must be completed within the minute and repeated for a set duration.

• Ladder: Reps/sets increase or decrease in a specific pattern.

• Intervals: Work periods with repeated bouts of effort and specific rest intervals.

• IWT (Interval Weight Training): A method combining high-percentage lifts with high-intensity aerobic efforts, originally developed by Pat O’Shea.

• Superset: A combination of movements performed with a set number of reps, not dictated by time.

• SMMF (Single Movement Mind Fuck): A session focused on a single movement, often to the point of monotony.

Movements

Squat:
A movement where the body lowers from a standing position until the hip crease is below the knee. Variations include Goblet, Front, Back, Overhead, D-ball, Wallball, and Thruster (Front Squat Push Press).

Hinge:
A fundamental movement pattern used to lift objects from the floor to hip level. Variations include Romanian Deadlift (RDL), Single-Leg Deadlift, and Sumo Deadlift.

Push:
Upper-body dominant movements involving the pecs, lats, and shoulders. Common variations include Bench Press, Standing Press, and Push Press.

Pull:
Movements that engage the posterior chain (lats, back, hamstrings, and lower back). Grip strength often limits these exercises.

Rotational:

Movements that cross a frontal or sagittal plane, usually requiring a considerable amount of core contraction and coordination.

Fundamental Movements:
Most movements can be categorized as Hinge, Squat, Push, or Pull. These compound movements involve multiple joints and form the foundation of training.

For isolated or bodybuilding-style movements, we often refer to the specific muscle being targeted and its range of motion:

• Concentric (Flexion): Muscle shortening during contraction.

• Eccentric (Extension): Muscle lengthening under tension.

• Isometric (Holding): Static muscle engagement, either between concentric and eccentric phases or as a specific training focus.

• Tempo: Slowing down the eccentric phase of a movement to increase control and tension.