TrainersEye · Session of the Day · Pro Intense · #021

Pro Intense Cardio × Weights Supersets

Phase 1 · Week 3 · professional athletes

Target ≈ 85 minDate Body Weight Session RPE cap 8-9/10Coach: 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	Hip CirclesMobilise · open the hips for volume ahead	8/dir
3	Glute BridgeActivate · 2-s squeeze before heavy hinging	2 × 12
4	Kettlebell SwingPotentiate · crisp hip snap, light bell	2 × 10

B1 · Cardio × Squat3 rounds · pair back-to-back · rest 90 s after each pair

Time__ : __

	1	Rowing Machine — steadyhold target pace, no fade	12 kcal
	2	Front Squatheavy but crisp — no grinding	8 reps	kg

Rounds

B2 · Cardio × Press3 rounds · pair back-to-back · rest 90 s after each pair

Time__ : __

	1	Battle Ropehold target pace, no fade	12 kcal
	2	Floor Pressheavy but crisp — no grinding	8 reps	kg

Rounds

B3 · Cardio × Pull3 rounds · pair back-to-back · rest 90 s after each pair

Time__ : __

	1	Flying Sprinthold target pace, no fade	12 kcal
	2	T-Bar Rowheavy but crisp — no grinding	8 reps	kg

Rounds

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

Time__ : __

	1	Ab Wheel Rolloutno lumbar extension	3 × 12
	2	Bird Doganti-rotation — nothing moves	3 × 30 s

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	Hamstring StretchHinges done — soft knee, fold from the hip	45 s/leg
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.