Smoke Show (4 Weeks)

Smoke Show is a fast-paced conditioning programme built around short, effective workouts designed to maximise fitness in minimal time.

Structured around 20-minute sessions, the programme combines strength, conditioning, and cardiovascular training using high-intensity formats such as AMRAPs and EMOMs to deliver challenging but manageable workouts suitable for a wide range of fitness levels.

Whether you’re training at home, in a commercial gym, or simply trying to fit effective sessions around a busy schedule, Smoke Show is designed to provide efficient training without unnecessary complexity.

This programme is designed for anyone wanting short, effective workouts that improve overall fitness without requiring hours in the gym.

Whether you’re short on time, looking for standalone conditioning sessions, wanting to supplement your existing training routine, or simply trying to improve consistency, Smoke Show provides a flexible approach that can adapt to a variety of training environments and fitness levels.

The workouts are suitable for both home and gym-based training depending on available equipment.

The programme follows a progressive structure built around 20-minute training sessions focused on improving conditioning, work capacity, muscular endurance, and overall fitness.

Each week includes a balanced combination of:
• Lower body sessions
• Upper body sessions
• Full-body workouts

Training formats include:
• AMRAPs (As Many Rounds As Possible)
• EMOMs (Every Minute On the Minute)
• Time-based conditioning formats

The programme uses progressive overload principles throughout to encourage continued improvement and prevent training plateaus.

Programme intensity is approximately:

RPE (Rate of Perceived Exertion): 8/10

As a rough guide:
• 1-2 = light effort
• 4-6 = moderate to challenging
• 8-10 = high effort requiring strong recovery and intensity

You are purchasing a downloadable PDF training programme (27 pages).

To complete this programme as written, you’ll ideally require access to:

• A pair of dumbbells or kettlebells
• Skipping rope
• 24/21-inch plyometric box
• Pull-up bar or pull-up setup

The programme can be completed within either a home or commercial gym environment depending on available equipment and exercise substitutions.

Following successful checkout, your download link will appear on the order confirmation page and will also be sent directly to your email address. If you do not receive the email, please check your spam or junk folder before contacting us.

This is a one-time purchase with no shipping costs or recurring subscription fees.

Due to the nature of digital products, training programmes are non-refundable once purchased and delivered.

Please also ensure you have reviewed our website Disclaimer and Returns & Exchanges policy before purchasing.