TrainersEye · Session of the Day · Fat Shredder · #103
Fat Shredder Metabolic Resistance Training — Full-Body Burn
Max energy cost per minute with load — EPOC via full-body resistance circuits · Block 4 · Sustain (long & steady, protect recovery)
Target ≈ 60 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts
Warm-Up · RAMPPhase 1 · Thermal ramp · raise HR, groove patterns · 6 min | Time__ : __ |
![]() | 1 | High Kneessteady breathing rhythm | 2 min | | ![]() | 2 | Hip Circlestall posture, ribs stacked | 2 × 10 | | ![]() | 3 | Inchwormquality over speed, always | 8 + 8 | |
Phase 2 · Main Metabolic Block4 rounds · 40 s work / 20 s move-to-next · 90 s between rounds · loads stay honest | Time__ : __ |
![]() | 1 | Burpeeloads stay crisp even breathing hard — no sloppy reps | 40/20 s | kg | | ![]() | 2 | Thrusterthe clock trims the rest, never the range of motion | 40/20 s | kg | | ![]() | 3 | Mountain Climbersteady breathing rhythm | 40/20 s | | ![]() | 4 | Goblet Squatloads stay crisp even breathing hard — no sloppy reps | 40/20 s | kg | | ![]() | 5 | Push-Uptalk test: 3-4 words max at work pace | 40/20 s | |
Rounds Progression: Sustain rule: long easy output beats a missed brutal session. Nasal breathing throughout; this day builds the engine that burns fat on every other day. | Phase 3 · Second Engine4 × 60 s @ 80-90% HRmax : 60 s easy · even output every rep | Time__ : __ |
![]() | 1 | Treadmilltalk test: 3-4 words max at work pace | 60/60 s | |
Phase 4 · Spike Finisher2 rounds · 90 s all-in : 90 s walk · finish empty, walk it off | Time__ : __ |
![]() | 1 | Ball Slam90 seconds of honesty — everything, then done | 90 s | |
Rounds Phase 5 · Cool-Down & Parasympathetic Reset5 min · bring HR under 100, stretch the workers | Time__ : __ |
![]() | 1 | Figure-Four Stretchsteady breathing rhythm | 45 s/side | | ![]() | 2 | Hip Flexor 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.