Workout Library
Functional workouts for Day 5 of The Protocol, and Engine workouts for Day 4 or Day 6. Log a result and it shows on the card next time.
How to use it
Functional · Day 5
- Full-body KB, ring and bodyweight work: muscle-ups, squats, presses, cleans, swings and snatches.
- Lean towards workouts with a hinge and power tag. The rest of the week is lightest on those.
- Before a big match or round on Day 6, pick a lighter one.
- Deload week: lighter bells and fewer rounds.
Engine · Day 4 or Day 6
- Swap one in for Day 4's HIIT, or add one on Day 6.
- Keep Day 7 easy. Legs come first on Day 1.
Progression
- Repeat favourites every 2–3 weeks and log rounds, reps or the bell you used.
- Beat a result twice, then go up a bell.