May 1 • 🔥Free Workouts
Cycle 1 Week 1
🦵 A SHIFT — LOWER BODY STRENGTH Week 1 · Cycle 1 · Foundation Phase
Build the base. Strength, stability, durability — start here.
🟢 Foundation / 🔵 Operator / 🔴 Elite — pick your level today.
WARM-UP Foam roll glutes/hamstrings/calves 1-2 min each World's Greatest Stretch x5/side Glute Bridge x15 Air Squats x15
STRENGTH Back Squat (or front squat / leg press / DB front rack) 🟢 4x6 @ 60% — 🔵 4x6 @ 65% — 🔴 1x5 @ 75% + 3x5 @ 65% Rest 90s-3min
ACCESSORY DB Reverse Lunges — 3x10/leg (heavier @ Elite) Lying Hamstring Curl — 3x12 (3x12-15 @ Elite) Standing Calf Raise — 3x15 (3x15-20 @ Elite) Rest 60-75s
GRIP Plate Pinch Hold 🟢 3x30s — 🔵 3x45-60s — 🔴 3x60s
FINISHER (AMRAP 8 min) 250m Row 20 Air Squats 10 Push-ups 🟢 Steady — 🔵 Moderate — 🔴 Hard
COACH NOTE: Focus on control, bracing, position. Common mistakes — rushing reps, losing depth, ego load. Stay clean.
💪 B SHIFT — UPPER BODY STRENGTH
Week 1 · Cycle 1 · Foundation Phase
Build the press, the pull, the shoulders. Clean reps over heavy reps.
🟢 Foundation / 🔵 Operator / 🔴 Elite
WARM-UP Band Pull-Aparts x20 Shoulder CARs x5/side Push-ups x10 Light DB Press x10
STRENGTH Bench Press 🟢 4x6 @ 60% — 🔵 4x6 @ 65-70% — 🔴 1x5 @ 75-80% + 3x5 @ 65% Rest 90s-3min
PHYSIQUE Pull-ups / Assisted — 🟢 3x6 — 🔵 4x6 — 🔴 4x8 DB Curls — 2x12 / 3x12 / 4x12 Triceps Pushdown — 2x12 / 3x12 / 4x12 Lateral Raise — 2x12 / 3x15 / 4x15 Rest 60-90s
CORE Front Plank 🟢 3x45s — 🔵 3x45-60s — 🔴 3x60s
FINISHER Bike/Run/Row — 30s hard / 60s easy x6 🟢 Moderate — 🔵 Hard — 🔴 Hard+
COACH NOTE: Set your shoulders before pressing. Watch for bouncing reps, low back arching, or cutting ROM short.
⚡ C SHIFT — WORK CAPACITY
Week 1 · Cycle 1 · Foundation Phase
Conditioning. Pacing. The session that connects gym strength to fireground performance.
🟢 Foundation / 🔵 Operator / 🔴 Elite
WARM-UP Jump rope x2 min Inch Worms x10 KB Deadlift x10 Walking Lunges x10/leg
THE WORKOUT — AMRAP 15 10 DB Clean + Press 20 Walking Lunges 200m Run
🟢 Foundation — 12-16 kg DBs, scale reps as needed 🔵 Operator — 20-24 kg DBs, prescribed 🔴 Elite — 28-32 kg DBs, push pace
CORE (after AMRAP) Heel Taps / Dead Bugs / Hollow Holds — 3x12 (3x15 Elite) Russian Twists — 3x20 (3x30 Elite) Hanging Knee Raise — 🟢 3x8 — 🔵 3x10 — 🔴 3x12
GRIP Dead Hang — 3x max (Elite: + load if able)
COACH NOTE: Start moderate, finish hard. If you blow up in round 2, you went out too fast. Pick a weight that lets you MOVE, not just survive.
Drop your AMRAP score below 👇 How many rounds + reps did you hit? What level?
Show up. Do the work. Own Your Shift. 🔥
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Cycle 1 Week 1
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