TrainersEye · Session of the Day · Intense · #041

Intense Gauntlet Chipper Day

Phase 2 · Week 2 · advanced trainees

Target ≈ 85 minDate Body Weight Session RPE cap 9/10Coach: MMSx Team of Experts

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

Time__ : __

1	Jump RopeRaise · relaxed wrists, quiet feet	3 min
2	Hip CirclesMobilise · open the hips for volume ahead	8/dir
3	Band Pull-ApartActivate · shoulder blades set for pressing	2 × 15
4	Dead BugActivate · ribs down, back glued to floor	2 × 8
5	Squat JumpPotentiate · CNS primer, land silent	2 × 5

C · Chipper — one passtop to bottom once · break smart · Time to beat: __ min

Time__ : __

1	Burpee Box Jumpaim unbroken; break early if form slips	40
2	Kettlebell Snatchquality over speed, always	30	kg
3	Push-Upaim unbroken; break early if form slips	30
4	Bulgarian Split Squatquality over speed, always	25	kg
5	Wall Ballaim unbroken; break early if form slips	20
6	Battle Ropequality over speed, always	40
7	Rowing Machine — steadyaim unbroken; break early if form slips	25 kcal

Progression: Wave loading: week 1-2 build volume, week 3-4 build load, week 5 test the time-to-beat.

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

Time__ : __

	1	Toes-to-Barno lumbar extension	3 × 12
	2	Suitcase Carryanti-rotation — nothing moves	3 × 30 s

Rounds

E · Finisher2 rounds · empty the tank · nothing left after

Time__ : __

Air Bikehold target pace, no fade

2 × 60 s max

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	Couch StretchSquats done — quads & hip flexors first	60 s/side
3	Doorway Pec StretchPressing done — blades back and down	45 s
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

__ : __ : __

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

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.