TrainersEye · Session of the Day · Fat Shredder · #017
Fat Shredder Cardio × Strength Hybrid Grinder
Alternating erg pieces and lifts — cardio output without losing the bar · Block 1 · Foundation (technique first, RPE 7)
Target ≈ 65 minDate Body Weight Session RPE cap 7-8/10Coach: MMSx Team of Experts
Warm-Up · RAMPPhase 1 · Thermal ramp · raise HR, groove patterns · 6 min | Time__ : __ |
![]() | 1 | Glute Bridgesteady breathing rhythm | 2 min | | ![]() | 2 | Cat-Cowtall posture, ribs stacked | 2 × 10 | | ![]() | 3 | Inchwormquality over speed, always | 8 + 8 | |
Phase 2 · Main Metabolic Block3 rounds · erg piece then lift, minimal transition · rest 90 s | Time__ : __ |
![]() | 1 | Rowing Machine — steadytalk test: 3-4 words max at work pace | 400 m / 15 kcal | | ![]() | 2 | Goblet Squatloads stay crisp even breathing hard — no sloppy reps | 10 reps | kg | | ![]() | 3 | Treadmilltalk test: 3-4 words max at work pace | 12 kcal | | ![]() | 4 | Romanian Deadliftthe clock trims the rest, never the range of motion | 10 reps | kg | |
Rounds Progression: Deficit rule #1: in a calorie deficit, strength is protected by KEEPING the loads and trimming only the rest. Never chase soreness — chase total work done. | Phase 3 · Second Engine2 rounds · slow and owned | Time__ : __ |
![]() | 1 | Planksteady breathing rhythm | 3 × 30 s | | ![]() | 2 | Bird Dogquality over speed, always | 3 × 10 | |
Rounds Phase 5 · Cool-Down & Parasympathetic Reset5 min · bring HR under 100, stretch the workers | Time__ : __ |
![]() | 1 | Child's Posesteady breathing rhythm | 45 s/side | | ![]() | 2 | Hamstring Stretchsteady breathing rhythm | 60 s | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
Whole Session TimeFirst warm-up minute → last second of the cool-down | __ : __ : __ | Session Complete |
| Athlete signature | Coach signature | Loads / times hit / next targets |
TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals
High-output fat-loss training in a calorie deficit — prioritise sleep, protein, and recovery; stop at dizziness. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.