TrainersEye · Session of the Day · Fat Shredder · #020

Fat Shredder Aerobic Base Builder + Spike Finisher

Zone-2 fat oxidation volume, mitochondrial base, one sharp spike to finish · Block 1 · Foundation (technique first, RPE 7)

Target ≈ 70 minDate Body Weight Session RPE cap 6-7/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Thermal ramp · raise HR, groove patterns · 6 min

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1	Bodyweight Squatsteady breathing rhythm	2 min
2	High Kneestall posture, ribs stacked	2 × 10
3	World's Greatest Stretchquality over speed, always	8 + 8

Phase 2 · Main Metabolic Block35 min continuous Zone 2 · nasal breathing · fat-oxidation pace

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Rowing Machine — steadyZone 2 — conversational, nasal breathing, forever pace

35 min

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 Engine3 rounds · erg piece then lift, minimal transition · rest 90 s

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	1	Hip Thrustloads stay crisp even breathing hard — no sloppy reps	3 × 10	kg
	2	Goblet Squatthe clock trims the rest, never the range of motion	3 × 10	kg

Rounds

Phase 4 · Spike Finisher1 rounds · 90 s all-in : 90 s walk · finish empty, walk it off

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Battle Rope90 seconds of honesty — everything, then done

90 s

Phase 5 · Cool-Down & Parasympathetic Reset5 min · bring HR under 100, stretch the workers

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1	Figure-Four Stretchsteady 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

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Session Complete

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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.