Free program overview — full interactive version lives in the WorkoutsLab app.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Giant Set · Complex | |||
| Long Row | 4 | 6-8 | 90s |
| Rowing Intervals | 4 | 6-8 | 90s |
| Bodyweight EMOM Finisher | 4 | 10-12 | 60s |
| Jump Rope Endurance | 4 | 10-12 | 60s |
| Walk-Jog Circuit | 4 | 10-12 | 60s |
Sample: Day 1 — Zone-2 Base — one of 4 training days. The app runs the full week with checkoffs, rest timers, and logging.
Every movement in the program, day by day. Exact sets, reps, rest periods, and progression live in the app.
Day 2 — Threshold
Day 3 — Intervals
Day 4 — Long Session
Run the full 4-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.
Get WorkoutsLab — $5/mo