TrainersEye · Session of the Day · Fat Shredder · #060
Fat Shredder Long Mixed-Modal Cardiac Output Day
60-75 min continuous low-grind output — sled, carries, steps, steady breathing · Block 2 · Build (density rises, RPE 7-8)
Target ≈ 75 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 | Time__ : __ |
![]() | 1 | World's Greatest Stretchsteady breathing rhythm | 2 min | | ![]() | 2 | Cat-Cowtall posture, ribs stacked | 2 × 10 | | ![]() | 3 | Bodyweight Squatquality over speed, always | 8 + 8 | |
Phase 2 · Main Metabolic Block45 min continuous rotation · steady grind pace · water on the move | Time__ : __ |
![]() | 1 | Overhead Carrygrind pace: could continue for an hour — steady breathing | 20 m | kg | | ![]() | 2 | Bear Crawlwalk between rounds — never sit, keep the blood moving | 20 m | kg | | ![]() | 3 | Step-Upgrind pace: could continue for an hour — steady breathing | 10 reps | kg | | ![]() | 4 | Walking Lungesteady breathing rhythm | 20 m | |
Progression: Density rule: same work, less time — shave 5-10 s off rests each week before adding a single rep. Log round times; the card is the scoreboard. | Phase 3 · Second Engine10 min continuous Zone 2 · nasal breathing · fat-oxidation pace | Time__ : __ |
![]() | 1 | Rowing Machine — steadyZone 2 — conversational, nasal breathing, forever pace | 10 min | |
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.