STRENGTH STARTSTHE MOVEMENT.THE MIND SUSTAINS THE STRUGGLE.

Strength, power, speed, endurance, agility, stability and mobility. Each session emphasises 2–4 qualities depending on the goal. Conditioning is the capacity to use these qualities under fatigue.

Sample flow — Mobility → Deadlift and Bench Press 5×5 → Box Jump and Slam Ball → Run, Row and SkiErg → Sled Push and Carry.

Strength develops base strength and its transfer to the stations, Endurance builds aerobic capacity, and Metabolic uses AMRAPs and EMOMs to build work capacity under fatigue.

Race Conditioning trains pacing and transitions in a run → station → run flow. In the Run block, intervals target speed and running economy while long runs build the aerobic base.

11 STRUGGLE — 333 · An 11-movement test against the clock using kettlebells, Bulgarian bags and bodyweight.

11 IRON STRUGGLE — 333 · A separate protocol. 253 reps in ST1; in ST2, 11/7/5 deadlifts, each set followed by 19 box jumps. Deadlift load increases every set while technique is maintained. The clock starts with the first squat and stops with the last box jump.

Finishing time, loads used and movement quality are recorded for every test.

Three complexes: shoulders, chest–back and legs. Strength movements alternate with SkiErg, Row and Airdyne. Each station is 7 reps or 7 calories, with transitions of 8 seconds max. The goal is as many rounds as possible in 33 minutes.

In a sample week, the three complexes are each performed twice in rotation. Sunday is a rest day.

Teach the movement → stabilise it → load it → add time. Push, pull, hinge, squat, loaded carry, sled and walking are the core movement patterns.

Coaches select load, equipment and exercise variation based on movement standard and athlete level. Rowing, SkiErg and Airdyne are used for conditioning. The education framework draws on Janda’s neuromuscular approach, Schmidt’s motor learning research and Dan John’s fundamental movement approach.