P360 SIGNATURE FORMATS

Below are our P360 Signature Formats. These comprise the framework from which thousands of workouts are created by our training team and used by our members daily.

“FIRST, THEN.”

**Most Common Format**

Execution:
“First”, start with a dedicated strength building tier. “Then”, follow it with a focused conditioning tier. The result is a well rounded workout that trains all aspects of fitness within an hour long class block. 

Intensity:
High

Load:
Heavy

First, for 20 Minutes:
5 Deadlifts
10 DB Press
8 Rear Delt Raises
—
Then, 8 Rounds:
10 KB Swings
10 Renegade Rows
100m Run


“PYRAMID”

Execution:
Start at a higher rep count with lighter weights. Work your way down a “pyramid” of less reps every round, gradually increasing the weight as the reps get fewer. The result is a workout that starts out focused on muscle growth and endurance and ends up with a strength bias.

Intensity:
Moderate

Load:
Start moderate, finish heavy

10-9-8-7-6-5-4-3-2-1
Push Press
Goblet Squats
Bilateral Rows
MB Slams
100m Row


“25+”

Execution:
Start with a 25 minute high intensity circuit. This intensity could be in the form of muscle growth or aerobic conditioning. After a quick break, finish with a “+” finisher, 10 minutes of a specific focus at peak intensity. 

Intensity:
High

Load:
Moderate

First, for 25 Minutes:
12 Kettlebell Deadlifts
10 V-Ups
10 Ring Rows
5 Jump Overs
—
Then, Partner Finisher:
Me: 3 Hell Trots
You: Max Burpees
(x10 Min)


“ROUNDS”

Execution:
Complete a prescribed amount of total volume in the form of rounds. Workouts are meant to create a high volume environment that trains muscle growth and endurance. 

Intensity:
Low

Load:
Heavy

7 Rounds:
10 Bench Press
60 Plate Flutter Kicks
20 RKB Swings
10 Plate GTO
30″ Row


“DENSITIES”

Execution:
Complete a very condensed circuit as many times in possible in a short work set. The purpose here to create a high amount of training “density”, which is lots of work in little time.

Intensity:
Very High

Load:
Moderate

Perform each pairing for 10 minutes.

A:
1 BB Complex
3 Pull-Ups
–
B:
1 KB Complex
150m Row
–
C:
3 DB Complex
5 Burpees


“MEDLEY”

Execution:
Flow through a set time domain, with different challenging aspects of the workout separated into miniature ‘phases’. All in a one click running clock. 

Intensity:
Low

Load:
Moderate

With a Running Clock:

10 Barbell Rows
8 Barbell Push-Ups
20″/s Side Plank
(x2)
—-
80m Farmer Carry
—-
20 DB Sumo Rows
20 DB RDL
20 Push-Ups
—-
20 Cal Row
(x40 Min)


“GIANTS”

Execution:
Complete large single sets of single movements before moving on to the next, with an emphasis on muscle development and endurance. The purpose is to overload the muscles by using rep ranges to which they are not typically exposed.

Intensity:
Moderate

Load:
Heavy

2 Rounds:
50/30 Strict Press
50/30 DB Front Squats
50/30 KB Renegade Row
50/30 MB Ballistic Snatch
800m Row After Every Round


“INTERVALS”

Execution:
Working at peak intensity following a precise work to rest ratio, to ensure that our intensity remains at our highest level of output for a full workout. 

Intensity:
Very High

Load:
Light

30″ on /20″ off
4x per Station, 2 Rounds

Goblet Squat Cleans
Mountain Climber Complex
DB Step-Ups
Archer Rows
Plate GTOs
Row Sprint
Rest 2′