TrainersEye · Session of the Day · Fat Shredder · #090

Fat Shredder Long Mixed-Modal Cardiac Output Day

60-75 min continuous low-grind output — sled, carries, steps, steady breathing · Block 3 · Peak Burn (highest output, RPE 8-9)

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

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1	High Kneessteady breathing rhythm	2 min
2	Hip Circlestall posture, ribs stacked	2 × 10
3	World's Greatest Stretchquality over speed, always	8 + 8

Phase 2 · Main Metabolic Block50 min continuous rotation · steady grind pace · water on the move

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1	Suitcase 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	Overhead Carrygrind pace: could continue for an hour — steady breathing	10 reps	kg
4	Walking Lungesteady breathing rhythm	20 m

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 Engine10 min continuous Zone 2 · nasal breathing · fat-oxidation pace

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EllipticalZone 2 — conversational, nasal breathing, forever pace

10 min

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

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1	Doorway Pec Stretchsteady breathing rhythm	45 s/side
2	Child's Posesteady 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.