Progressive overload on primary lifts, maintain Z2 streak, and add short threshold intervals. Click any exercise name for YouTube form searches. Log sets, reps & kg to push measurable progress.
4 sets · 6–8 reps · upright torso, elbows slightly forward, smooth depth.
4×6–10 · ribs down, forearms vertical at bottom, slight pause.
10 min Z2 warm-up → 4–6 × (3 min comfortably hard / 2 min easy) → 5–10 min Z2 cool-down.
3×AMRAP · strong hollow body · full hang to chest-to-bar path (or row to ribcage).
3×AMRAP · range you can control · shoulders away from ears.
3×20–40s · low back gently pressed to floor · smooth nasal breathing.
The content on FreeFitFuel™ is for general fitness education only and isn’t a substitute for personalised medical advice. Consult a qualified professional before starting a new programme, especially if you have any health conditions or injuries. Stop any exercise that causes sharp pain, dizziness, chest pain, or unusual shortness of breath.