TrainersEye · Session of the Day · Pro Intense · #115

Pro Intense High-Rep Circuit Day

Phase 3 · Week 5 · professional athletes

Target ≈ 80 minDate Body Weight Session RPE cap 8/10Coach: 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	Glute BridgeActivate · 2-s squeeze before heavy hinging	2 × 12
4	Squat JumpPotentiate · CNS primer, land silent	2 × 5

A · High-Rep Circuit 16 rounds · 45 s work / 15 s rest · 90 s between rounds · pace RPE 8

Time__ : __

1	Walking Lungeaim unbroken; break early if form slips	20 reps
2	Step-Upquality over speed, always	20 reps
3	Push-Upquality over speed, always	20 reps
4	Jump Squatquality over speed, always	20 reps

Rounds

B · High-Rep Circuit 2 — light load3 rounds · 40 s work / 20 s rest · 90 s between rounds · pace RPE 8

Time__ : __

1	Kettlebell Cleancrisp hip snap every rep	20 reps	kg
2	Reverse Lungetall posture, ribs stacked	12/leg	kg
3	Face Pullcrush grip, shoulders packed	15 reps	kg
4	Handstand Push-Upquality over speed, always	15 reps

Rounds

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

Time__ : __

	1	Rowing Machine — steadyhold target pace, no fade	90 s hard
	2	Double-Undersfast turnover, light feet	60 s

Rounds

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

Time__ : __

	1	Windshield Wiperno lumbar extension	3 × 15
	2	Cable Crunchquality over speed, always	3 × 12

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

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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.