Weekend Thoughts

The fitness approach that got you your best success in the past isn't always the one that keeps paying off.

In fact, the same method that works great in your 20's can break you down later in life.

Earlier this week we talked about the sweet spot between Minimum Effective Dose and Maximum Recoverable Volume. So today you can see the method to use to nail this with sample workouts.

The 3/60/10 formula:

3 strength sessions per week, 60 minutes of total cardio a week, and 10k steps a day.

Here's exactly what that looks like in practice.

The Strength Piece Here's a full-body workout with tempo, RPE (Rate of Perceived Exertion), and rest times. ​ Tempo (the speed of each part of the lift) tells your muscles how to work. RPE doses intensity without burning out your nervous system. Rest periods are programmed intentionally - shorter to build fatigue, longer to allow full recovery for strength and muscle growth.

Warm-Up (8 min) 3 Rounds:

  • 90 sec cardio of choice
  • Alternating Landmine Rotational Deadlift x 6/side
  • Landmine Zercher Forward Lunge x 6-10/side

Strength Intensity 1: Sumo Deadlift (15 min) Warm-up set: 10 reps @ 20X0 tempo - easy (2 seconds down, explode up, no pause at top or bottom) Working Set 1: 7 reps @ RPE 7 Working Set 2: 5 reps @ RPE 8 Working Set 3: 3 reps @ RPE 9 Rest 2-3 min between sets. ​ RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure. ​ Strength Intensity 2: Incline Prone Dumbbell Row (12–15 min) Warm-up set: 10 reps @ 20X0 tempo - easy Working Set 1: 12 reps @ RPE 7 Working Set 2: 10 reps @ RPE 8 Working Set 3: Max unbroken reps @ RPE 10 -use Set 1 weight ​ Rest 2–3 min between sets. ​ Strength Balance (12 min) 3 Sets:

  • Dumbbell Full Raise x 10 reps @ 30X0 Rest 30 sec
  • Strict Bar Dip x 6–10 reps @ 30X0 Rest 60–90 sec ​ Loading Note: Perform 1-2 warmup sets to determine starting weight. Aim for each set to be close to form failure. Take a full 3 seconds down, explode up with no pauses. ​ Finisher (8–10 min) 2–3 Sets:
  • Single Leg Wall Sit x 20–30 sec/side Rest 30 sec
  • Hanging Leg Raise x 6–10 reps @ 20X0 ​ Loading Note: Aim for each set to be close to failure. ​ Cooldown (5 min): 1-2 sets
  • Scorpion Chest Stretch x 30 sec/side
  • Elevated Pigeon Stretch x 30-60sec/side
  • Passive Hang x 30 sec Cardio - Keep it Simple 60 minutes of cardio a week is enough to keep your heart strong, your recovery sharp, and your engine running. It doesn't need to wreck you. Here are two 30-minute sessions to get you there.

Session 1: 30 Min Continuous Effort AMRAP (As Many Rounds As Possible) for 30 minutes: -1k Assault Bike -40 Double Unders -10 GHD Sit-Ups (or 15 regular sit-ups)

Session 2: Monostructural Work 30/30 for 30: -30 sec Bike Erg *30 sec Rest x 30 rounds Don't Forget to Hit Your Steps 10k steps a day is the most underrated lever in body composition. It's not glamorous. It's not a workout. And it works better than most people expect - especially when the rest of your training is dialed in and not draining you. ​ Park farther away, take the stairs, add a morning walk - sneak in movement where you can. It adds up faster than you think.

3 strength sessions, 60 minutes of total cardio, 10,000 steps a day. You might question this but try it, results don't lie.

This isn't scaling back; it's meeting yourself where you are and training smarter than most people ever will. Give it a try for a month and see the results follow. (Even if just one person benefits from all this then it is worth posting up!!) ​ Happy Weekend! 🫡