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.

RFGs


Execution:
“Reps for Goal” (RFG). Select your weight and reps to match your goal: STRENGTH, MUSCLE, or CONDITIONING. Go lighter and faster for more of a conditioning focus, or slower and heavier for a strength and muscle focus.

Duration:
30 Minutes

The Feel:
Well rounded strength, muscle, and cardio effort. 

R.F.G for 30 Min.
4/8/10 Back Squat
4/8/10 DB Row
10 Sprinter Crunch
8 Plyo Push-Ups
100m Row

4 = Strength Focus
8 = Muscle Focus
10 = Conditioning Focus

PYRAMIDS


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. 

Duration:
25-35 Minutes

The Feel:
Well rounded strength, muscle, and cardio effort.

10-9-8-7-6-5-4-3-2-1
Push Press
RKB Swings
Sprinter Crunches
MB Slams
100m Row

25+


Execution:
Start with a 25 minute high intensity circuit. Finish with a “+” effort, five bonus minutes of a specific focus at peak intensity. 

Duration:
25 Minutes + 5 Minutes

The Feel:
High intensity.

First, for 25 Minutes:
20 Kettlebell Deadlifts
20 V-Ups
20 Ring Rows
20 Jump Overs
20 MB Snatch
200m Run

Then, +5 Minutes:
5 Pull-Ups
5 Goblet Squats

“FIRST, THEN.”


Execution:
“First”, start with a 20 minute dedicated strength building tier. “Then”, follow it with a 15 minute peak intensity conditioning tier. 

Duration:
40 Minutes

The Feel:
Strength achievement 

First, for Strength.
5 Deadlifts
10 DB Press
8 Rear Delt Raises
(x18 Min)

Then, for Conditioning.
10 KB Swings
100m Row
10 Renegade Rows
100m Run
(x12 Min)

ROUNDS


Execution:
Complete a prescribed amount of total volume in the form of rounds.

Duration:
35 Minutes

The Feel:
Steady output at high intensity. 

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

DENSITIES


Execution:
Complete a very small circuit as many times in possible in a short amount of time.

Duration:
3 x 10 Minutes

The Feel:
Highly challenging pace at peak intensity. 

Perform each pairing for 10 minutes.

A:
1 BB Complex
100m Run

B:
1 KB Complex
150m Row

C
:
3 DB Complex
5 Burpees

MEDLEYS


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.

Duration:
30 Minutes

The Feel:
Various demands and various pace changes

With a Running Clock:

10 Push Press
15 Barbell Row
20″/s Side Plank
—-
1 Sled Drag
—-
20 DB Sumo Rows
20 DB RDL
20 Push-Ups
(x2)
—-
200m Run
(x30 Min)

GIANTS


Execution:
Complete large single sets of single movements before moving on to the next, with an emphasis on muscle development and endurance.

Duration:
30 Minutes

The Feel:
A pump in your muscles and a cardio burn. 

60 Barbell Rows
60 Goblet Squats
40 Pull-Ups
60 Push-Ups
60 Reverse Curls
200m Recovery Run after each movement

INTERVALS


Execution:
Working at peak intensity following a precise work to rest ratio.

Duration:
40 Minutes

The Feel:
A peak intensity effort. 

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

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