Sample templateWorkout
Ten-minute conditioning finisher
A short, scalable block to finish a strength session.
Every minute on the minute for ten minutes. Work for the first part of each minute and rest for the remainder. Pick a pace you could repeat for all ten rounds.
The block
| Exercise | Reps / time | Effort / notes |
|---|---|---|
| Odd minutes: row, bike or ski | 30 s at a hard but steady pace | Rest for the rest of the minute |
| Even minutes: bodyweight squat | 10–15 reps | Rest for the rest of the minute |
Scaling
Shorten the work to 20 seconds, or do fewer rounds, until the pace feels repeatable. Stop if you feel dizzy, faint or unwell.