TrainersEye · Session of the Day · Intense · #063

Intense Engine Threshold Day

Phase 3 · Week 1 · advanced trainees

Target ≈ 80 minDate Body Weight Session RPE cap 7-8/10Coach: MMSx Team of Experts

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

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1	Rowing Machine — steadyRaise · smooth pulls, nose breathing	4 min
2	Glute BridgeActivate · 2-s squeeze before heavy hinging	2 × 12
3	Band Pull-ApartActivate · shoulder blades set for pressing	2 × 15
4	World's Greatest StretchMobilise · long exhale in deepest position	3/side
5	Kettlebell SwingPotentiate · crisp hip snap, light bell	2 × 10

C · Engine Intervals5 × 120 s hard / 60 s easy · hold the same output every rep

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Rowing Machine — steadyhold target pace, no fade

120/60 s × 5

Progression: If output drops >5% across reps, the pace was too hot — start the next rep 2 s slower.

C · Glycolytic Circuit3 rounds · 40 s work / 20 s rest · 90 s between rounds · pace RPE 7-8

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1	Kettlebell Swingcrisp hip snap every rep	40/20 s
2	Walking Lungetall posture, ribs stacked	40/20 s	kg
3	Deficit Push-Upquality over speed, always	40/20 s
4	Jump Ropefast turnover, light feet	40/20 s

Rounds

C · Engine Intervals4 × 60 s hard / 30 s easy · hold the same output every rep

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Air Bikesteady breathing rhythm

60/30 s × 4

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

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	1	V-Upno lumbar extension	3 × 12
	2	GHD Sit-Upquality over speed, always	3 × 10

Rounds

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

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1	Easy Walk — deep breathsBring HR under 100 before you stretch	3 min
2	Hamstring StretchHinges done — soft knee, fold from the hip	45 s/leg
3	Figure-Four StretchLunges done — glutes get the minute	45 s/side
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.