TrainersEye · Session of the Day · General Fitness · Session 089

General Fitness Engine Day · Conditioning

Intervals + mixed-mode circuits · aerobic power · Strength Phase — top sets + back-offs, bar speed matters

Target ≈ 50 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	Jump RopeRaise · nose-breathing pace, relaxed shoulders	3 min
2	Glute BridgeActivate · 2-s squeeze at the top — switch the muscle on	2 × 12
3	Thread the NeedleMobilise · match breath to movement, no forcing	8 + 8
4	Wall SlideMobilise · match breath to movement, no forcing	3 /side
5	High KneesPotentiate · light and crisp — grooves today's main pattern	2 × 6

A · Interval Engine 18 intervals · 40 s hard / 20 s easy · hold the same pace on every rep

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Rounds

Jump Ropesteady breathing rhythm, strong posture under fatigue

40/20 s × 8

C · Circuit3 rounds · move briskly, rest 60 s between rounds

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Rounds

1	Burpeesteady breathing rhythm, strong posture under fatigue	30 s
2	Goblet Squatfull depth, big brace, knees track toes	12	kg
3	Push-Upelbows 45°, wrists stacked over elbows	10	kg
4	One Arm Dumbbell Rowpull to hip, no torso twist	10 /arm	kg

C · Interval Engine 26 intervals · 40 s hard / 20 s easy · hold the same pace on every rep

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Rounds

Battle Ropesteady breathing rhythm, strong posture under fatigue

40/20 s × 6

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

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Rounds

1	Bird Dogribs stacked over pelvis, no lumbar sag	30 s
2	Pallof Pressanti-rotation · exhale as arms extend	10 /side
3	Hollow Holdslow 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	Hamstring Stretchlegs worked hard · long calves, long quads	45 s
3	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

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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.