Workout Systems Guide

Traditional Strength training is the foundation of most resistance programs. It focuses on performing sets and reps of specific exercises with controlled rest periods to drive muscle growth (hypertrophy), strength, or endurance.

Strength Hypertrophy training combines heavy loads (strength) with moderate-to-high volume (hypertrophy) to build both muscle size and maximal force production.

Bodyweight strength training uses your own mass as resistance. It develops relative strength, movement control, and requires minimal equipment.

Circuit training consists of a consecutive series of timed exercises performed one after the other with varying amounts of rest between exercises.

High-Intensity Interval Training (HIIT) alternates short periods of intense anaerobic exercise with less-intense recovery periods.

EMOM training challenges athletes to complete a specific amount of work within a 60-second window. The remaining time in the minute is your rest. It tests work capacity and pacing.

AMRAP is a high-intensity format where the goal is to complete as many rounds or repetitions of a specific set of exercises as possible within a fixed time cap.

For Time workouts challenge you to complete a fixed amount of work as quickly as possible. This format tests raw speed, power endurance, and mental toughness.

Steady state cardio involves maintaining a consistent, moderate intensity for an extended duration. It builds aerobic capacity and cardiovascular endurance.

Benchmark workouts are standardized, repeatable tests used to measure fitness progress over time. They provide objective performance data.

CrossFit Open workouts are competition-format challenges designed to test fitness across multiple domains. They combine gymnastics, weightlifting, and monostructural cardio with standardized movements and clear scoring.

HYROX is a standardized hybrid fitness race combining eight 1km runs with eight functional workout stations (SkiErg, sled push/pull, burpees, rowing, farmer carry, sandbag lunges, wall balls). It tests endurance, strength, and pacing.

Spartan Race style training prepares athletes for obstacle course racing (OCR). It combines trail running with functional movements like rope climbs, carries, crawls, and jumps, plus penalty burpees for failed obstacles.

Tabata is a specific HIIT protocol: 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total). It's brutally effective for VO2 max development.

Ladder workouts involve progressively ascending or descending rep schemes. They build volume systematically while managing fatigue intelligently.

A Chipper is a single large set of different exercises performed for high reps, completed sequentially in order. You "chip away" at a mountain of work.

E2MOM extends the EMOM concept to 2-minute intervals. This allows for heavier loading, more complex movements, or higher volume per interval.

E3MOM provides 3-minute intervals, allowing for maximum loads, complex combinations, or extended work sets with full recovery.

Zone 2 cardio is low-intensity, aerobic training where you maintain 60-70% of maximum heart rate. It's the foundation of metabolic health and endurance.

HR-based cardio uses heart rate zones to prescribe precise training intensity, ensuring proper stimulus for different adaptations.

A Superset pairs two exercises performed back-to-back with minimal rest between them. After completing both, you rest before the next round.

A Triset chains three exercises together in sequence with no rest between them. It's an advanced method for extreme density training.

Partner workouts involve two or more people training together, either alternating work, syncing movements, or dividing reps. They add accountability and social motivation.

Mobility training improves joint range of motion, movement quality, and tissue extensibility through dynamic stretching, controlled movements, and positional drills.

Skill practice sessions focus on learning, refining, and mastering specific movement patterns or techniques. Volume and intensity are low to preserve motor learning quality.

Running intervals alternate between high-intensity running efforts and recovery periods. They improve running speed, VO2 max, and lactate threshold.

Fartlek (Swedish for "speed play") is unstructured interval running where you vary pace based on feel, terrain, or spontaneous decisions. It combines the benefits of intervals with the freedom of continuous running.