The philosophy
A 6-week mixed-modal conditioning block built on classic CrossFit/HIIT metcons. Four training days rotate the energy systems: a fast FOR_TIME couplet, a longer aerobic AMRAP grinder, an EMOM that pairs a strength stimulus with an engine piece, and a hard interval session on the machines. Score every workout in rounds + reps and chase that number week to week — same template, more work each round. Scale loads, reps, and movement variations so each piece lands in the intended time domain; intensity, not Rx, drives the adaptation.
Week one, in full
The first week is open. Read it, then train it.
Couplet Sprint — For Time
Day 1 · For time
- Dumbbell Thruster1 × 21
- Burpee Over Bar1 × 15
- Toes-to-Bar1 × 9
Engine Intervals
Day 2 · Intervals
- Rowing Calorie Sprint5 × 15–18
- Assault Bike Calorie Sprint5 × 12–15
- Ski Erg Calorie Sprint5 × 12–15
20-Minute AMRAP Grinder
Day 4 · AMRAP
- Wall Ball Shot1 × 15
- Kettlebell Swing1 × 12
- Box Jump1 × 10
- Air Squat1 × 20
EMOM Power & Engine
Day 5 · EMOM
- Dumbbell Power Clean6 × 8–10
- Hand-Release Push-Up6 × 10–12
- Rowing Calorie Sprint6 × 12–14
The remaining weeks
The full prescriptions for weeks 2 through 6 — loads, progressions, and deloads — are written for members.
Begin this season
All 6 weeks, logged set by set, adapted to how you recover. Founding members lock the founding rate for life — $14.99 a month or $99 a year — with founding standing and early access to what the house builds next.
Begin this season