Minimum-Viable Session: Win Busy Weeks
Short on time? Use this minimum-viable template to keep progress moving—strength, conditioning, and simple recovery in one small package. It’s designed for the weeks when your calendar refuses to cooperate.
The Template (12–18 Minutes)
Set a timer. Move with control. Aim for RPE 6–7 — steady, not crushing. Rotate through the blocks below without long rests.
Block A — Strength
3 rounds: 8 goblet squats, 8 push-ups, 8 rows (DB, band, or table). If you only have bodyweight: 10 air squats, 6–8 push-ups (elevate as needed), 10 backpack rows.
Block B — Conditioning
4 minutes: brisk walk, bike, or shadow boxing. Keep breathing through your nose if you can; keep moving if you can’t.
Block C — Reset
One minute of long exhales and gentle mobility (hips, T-spine, ankles). Finish feeling better than you started.
That’s it. When time shrinks, the win is showing up and keeping the pattern alive. Add load or an extra round when life eases up; until then, protect the habit.
