TrainersEye · Session of the Day · General Fitness · Session 030

General Fitness Mixed Day · Density Total-Body

AMRAP density blocks + time-to-beat finisher · Base Phase — higher reps, strict tempo, own every position

Target ≈ 55 minDate Body Weight Session RPE cap 8.5/10Coach: MMSx Team of Experts

Warm-Up · RAMPRaise → Activate → Mobilise → Potentiate · ≈ 10 min · one pass

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1	Marching High StepRaise · nose-breathing pace, relaxed shoulders	3 min
2	Scapular Push-UpActivate · 2-s squeeze at the top — switch the muscle on	2 × 12
3	Thoracic RotationMobilise · match breath to movement, no forcing	8 + 8
4	Leg SwingMobilise · match breath to movement, no forcing	3 /side
5	Bodyweight SquatPotentiate · light and crisp — grooves today's main pattern	2 × 6

A · Density Block 1AMRAP 8 min · move continuously · record total rounds

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1	Kettlebell Goblet Squat3-s down, drive up through mid-foot	10	kg
2	Floor Presselbows 45°, wrists stacked over elbows	10	kg
3	Chest-Supported Rowpull to hip, no torso twist	10	kg

B · Density Block 2AMRAP 8 min · move continuously · record total rounds

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1	Kettlebell Deadlift3-s lower every rep, squeeze glutes at the top	10	kg
2	Step-Upknee kisses floor, torso proud	8 /leg	kg
3	Bear Crawlsteady breathing rhythm, strong posture under fatigue	30 s

C · 100-Rep Finisher100 reps total, break as needed · Time to beat: 8 min

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Jump Ropesteady breathing rhythm, strong posture under fatigue

100 reps

D · Core Tri-Set2 rounds · slow and owned · 45 s rest between rounds

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Rounds

1	Pallof Pressanti-rotation · exhale as arms extend	10 /side
2	Plankribs stacked over pelvis, no lumbar sag	30 s
3	Russian Twistslow reps, lower back glued to the floor	12

Cool-Down · Targeted≈ 8 min

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Coach notes: Log the top-set load — this day repeats next week and the card beats memory. If the top set felt ≥ RPE 9, keep the load and win the back-offs instead.

1	Easy Walk — deep breathsbring the heart rate under 100 before stretching	3 min
2	Couch Stretchsquats done → quads & hip flexors get the first minute	45 s
3	Wall Slidepressing done · shoulder blades back and down	45 s
4	Box Breathingparasympathetic reset · finish calmer than you started	2 min

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

Athlete signature

Coach signature

Top-set load / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Consult a physician before starting. Scale load and reps to your level, stop at pain, and follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.