MoPro
TrainersEye · Session of the Day
12-Minute Morning AD
Trainer's Eye
Block 5 · Athlete · Session AD

Thirty sessions.
Six hours.
A different body.

Graduation: your best numbers on the moves that started it all, plus the three you could not do on day one.

  • ADsession
  • B5Athlete
  • 12:00on the clock
  • — donecompleted

Thirty days, one number

The movements stay; the numbers move. That is what makes this a programme and not a workout.

Muscle memory is real

Trained muscle keeps extra nuclei for years, so returning after a break is far faster than starting cold.

Habits need an anchor

Habits stick when attached to something fixed. Yours is waking up — that is the whole design.

Three couplets · two rounds · twelve minutes · a day of return

A

Full burpee

Burpee push-up + wall walk
A1

Burpee with push-up

60 s · reps to beat

Full burpee: chest to floor, push up, feet in, jump and clap overhead.

Easier half burpee  ·  Harder add a tuck jump

R1R2—
A2

Wall walks

6 reps · ×2

Feet on the wall, hands walking in toward it; walk back out under control.

Easier wall-lean push-ups  ·  Harder closer to the wall

R1R2
B

One leg, no help

Pistol + single-leg hip thrust
B1

Alternating pistol touches

60 s · reps to beat

On one leg, reach the free heel to the floor in front and stand — alternate.

Easier hold a support  ·  Harder lower reach

R1R2—
B2

Single-leg hip thrust

10/side · ×2

Shoulders on the chair, one foot down; drive up with level hips.

Easier two feet  ·  Harder 3-s hold

R1R2
C

Finish it

Sprint feet + turkish sit-up
C1

Sprint feet

60 s · reps to beat

Maximum fast feet for the full minute — arms driving, stay on the balls of the feet.

Easier steady fast feet  ·  Harder lower stance

R1R2—
C2

Turkish sit-up

8/side · ×2

Bag held straight up; sit up to the elbow, then the hand, and lower slowly.

Easier no weight  ·  Harder heavier

R1R2

The clock

Round 1the warm-up — 70%, perfect form
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2the score round — beat every Round 1 number
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the strength set → 10 s to move on. Done at 12:00.

How to run it

  1. Everything you have built, in one session — hold the standard.
  2. Beat one number today. One is enough; thirty days of one is a year of progress.
  3. Finish the session, then walk ten minutes. That is the full dose.
  4. After session 30, start again at 01 — the numbers, not the moves, are the progress.

Tick it off

MovementRound 1Round 2Best
A1Burpee with push-upreps in 60 s —
A2Wall walks6 reps
B1Alternating pistol touchesreps in 60 s —
B2Single-leg hip thrust10/side
C1Sprint feetreps in 60 s —
C2Turkish sit-up8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-MORNING-AD