Training Science
AMRAP vs EMOM vs 21-15-9 - Workout Formats Explained
AMRAP, EMOM, 21-15-9, and Total Reps explained side by side. When to pick each format, how to pace it, and worked examples for every level.
9 min read
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Training Science
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Training Science
The Lock Base 5 - 8-Minute Daily Core Routine
Dr. Aaron Horschig's research-backed 8-minute core activation routine. Wake up deep core stabilizers and glutes before training with the Lock Base 5 sequence.
7 min read
Training Science
Work Capacity Training - Complete Guide to Lasting Endurance
Master work capacity with proven methodologies, progressive training schemes, and 11 benchmark WODs to test conditioning.
11 min read
Training Science
Core Activation - 5-Minute Daily Routine for Real Strength
Discover 4 core training truths that transform lifting, plus a free daily activation routine with 10 movement patterns to wake your deep stabilizers.
11 min read
Training Science
How to Build a Balanced WOD - A Beginner's Programming Guide
Learn to program your own functional fitness WOD from scratch. Pick a focus, format, time cap, and equipment to build balanced random workouts.
8 min read