TrainersEye · Session of the Day · Intense · #022

Intense Strongman Mixed-Modal

Phase 1 · Week 4 · advanced trainees

Target ≈ 95 minDate Body Weight Session RPE cap 9/10Coach: MMSx Team of Experts

Warm-Up · RAMPRaise → Activate → Mobilise → Potentiate · ≈ 12 min · one pass

Time__ : __

1	Rowing Machine — steadyRaise · smooth pulls, nose breathing	4 min
2	Dead BugActivate · ribs down, back glued to floor	2 × 8
3	Cat-CowMobilise · segment by segment with breath	8 + 8
4	Glute BridgeActivate · 2-s squeeze before heavy hinging	2 × 12
5	Kettlebell SwingPotentiate · crisp hip snap, light bell	2 × 10

B · Odd-Object Strongman4 rounds · pair back-to-back · rest 90 s after each pair

Time__ : __

	1	Keg Carrystay low, drive the ground away	4 × 6	kg
	2	Prowler Sprintstay low, drive the ground away	4 × 20 m	kg

Progression: Log every load and every time box — next week's card asks for 2% more.

D · Loaded Carry Complex5 trips · do not set the load down mid-trip · rest 90 s

Time__ : __

1	Overhead Carrycrush grip, shoulders packed	20 m	kg
2	Farmer Carrytall posture, ribs stacked	20 m	kg
3	Suitcase Carrybig brace, bar speed honest	20 m	kg

Rounds

C · Glycolytic Circuit3 rounds · 45 s work / 15 s rest · 90 s between rounds · pace RPE 8-9

Time__ : __

1	Kettlebell Cleancrisp hip snap every rep	45/15 s
2	Burpee Box Jumpsteady breathing rhythm	45/15 s
3	Wall Ballcrisp hip snap every rep	45/15 s

Rounds

D · Midline2 rounds · slow and owned · 45 s rest between rounds

Time__ : __

	1	Body Sawanti-rotation — nothing moves	3 × 30 s
	2	Bird Dogquality over speed, always	3 × 8/side

Rounds

Cool-Down · Targeted≈ 10 min · today's tissues get the minutes

Time__ : __

1	Easy Walk — deep breathsBring HR under 100 before you stretch	3 min
2	Overhead Lat StretchPulling done — breathe into the ribcage	45 s/side
3	Hamstring StretchHinges done — soft knee, fold from the hip	45 s/leg
4	Box Breathing4-4-4-4 — leave calmer than you arrived	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

Advanced programming — medical clearance recommended. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.