AV.03 · Straight Sets + AMRAP Cap
Free program overview — full interactive version lives in the WorkoutsLab app.
Beginner6-DAY PROGRAMFITNESS
6TRAINING DAYS
36EXERCISES
~144SETS / WEEK
AV.03VAULT CODE
1.The week
- Day 1 — Lower Power — 6 exercises (Pair A · Post-Exhaustion — AMRAP Cap · Pair B · Post-Exhaustion — AMRAP Cap · Pair C · Post-Exhaustion — AMRAP Cap)
- Day 2 — Upper Power — 6 exercises (Pair A · Post-Exhaustion — AMRAP Cap · Pair B · Post-Exhaustion — AMRAP Cap · Pair C · Post-Exhaustion — AMRAP Cap)
- Day 3 — Conditioning Circuit — 6 exercises (Pair A · Post-Exhaustion — AMRAP Cap · Pair B · Post-Exhaustion — AMRAP Cap · Pair C · Post-Exhaustion — AMRAP Cap)
- Day 4 — Sprint + Jump — 6 exercises (Pair A · Post-Exhaustion — AMRAP Cap · Pair B · Post-Exhaustion — AMRAP Cap · Pair C · Post-Exhaustion — AMRAP Cap)
- Day 5 — Throw + Carry — 6 exercises (Pair A · Post-Exhaustion — AMRAP Cap · Pair B · Post-Exhaustion — AMRAP Cap · Pair C · Post-Exhaustion — AMRAP Cap)
- Day 6 — Engine Builder — 6 exercises (Pair A · Post-Exhaustion — AMRAP Cap · Pair B · Post-Exhaustion — AMRAP Cap · Pair C · Post-Exhaustion — AMRAP Cap)
2.Sample training day
| Exercise | Sets | Reps | Rest |
|---|
| Pair A · Post-Exhaustion — AMRAP Cap |
| Box Jump | 4 | 10-12 | as needed |
| Sled Push | 4 | 6-8 | as needed |
| Pair B · Post-Exhaustion — AMRAP Cap |
| Medicine-Ball Slam | 4 | 6-8 | as needed |
| Kettlebell Snatch | 4 | 10-12 | as needed |
| Pair C · Post-Exhaustion — AMRAP Cap |
| Sled Push | 4 | 6-8 | as needed |
| Sled Drag | 4 | 10-12 | as needed |
Sample: Day 1 — Lower Power — one of 6 training days. The app runs the full week with checkoffs, rest timers, and logging.
3.The rest of the week — full exercise lineup
Every movement in the program, day by day. Exact sets, reps, rest periods, and progression live in the app.
Day 2 — Upper Power
- Sled Push
- Sled Drag
- Box Jump
- Medicine-Ball Slam
- Kettlebell Snatch
Day 3 — Conditioning Circuit
- Push Jerk
- Box Jump
- Kettlebell Snatch
- Sprint Intervals
- Broad Jump
- Medicine-Ball Slam
Day 4 — Sprint + Jump
- Box Jump
- Sled Push
- Sled Drag
- Broad Jump
Day 5 — Throw + Carry
- Medicine-Ball Slam
- Kettlebell Snatch
- Sprint Intervals
- Lateral Bound
Day 6 — Engine Builder
- Push Jerk
- Box Jump
- Broad Jump
- Medicine-Ball Slam
- Sprint Intervals
- Lateral Bound
Run the full 6-day program in the app — every day with set checkoffs, rest timers, progression tracking, and the training log.
WorkoutsLab is a $5/mo training app that installs from your browser — no app store needed.
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