TrainersEye · Session of the Day · Fat Shredder · #077

Fat Shredder Cardio × Strength Hybrid Grinder

Alternating erg pieces and lifts — cardio output without losing the bar · Block 3 · Peak Burn (highest output, RPE 8-9)

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	Inchwormsteady breathing rhythm	2 min
2	Jumping Jackstall posture, ribs stacked	2 × 10
3	Leg Swingquality over speed, always	8 + 8

Phase 2 · Main Metabolic Block4 rounds · erg piece then lift, minimal transition · rest 90 s

Time__ : __

1	Air Biketalk test: 3-4 words max at work pace	400 m / 15 kcal
2	Walking Lungeloads stay crisp even breathing hard — no sloppy reps	10 reps	kg
3	Rowing Machine — steadytalk test: 3-4 words max at work pace	12 kcal
4	Hip Thrustthe clock trims the rest, never the range of motion	10 reps	kg

Rounds

Progression: Peak rule: intervals live at 80-90% HRmax — able to speak 3-4 words, no more. If you can chat, surge; if you can't speak at all, back off one gear.

Phase 3 · Second Engine2 rounds · slow and owned

Time__ : __

	1	Russian Twiststeady 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	Standing Quad Stretchsteady breathing rhythm	45 s/side
2	Figure-Four 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.