Swole & Sxc (8 Weeks)

SWOLE & SXC is an 8-week hybrid strength and conditioning programme designed to help you build strength, improve fitness, and develop well-rounded physical performance without sacrificing one for the other.

Built around a realistic 3-4 day training structure, the programme combines resistance training with conditioning work to create a balanced approach that supports both performance and physique development.

Whether your focus is lifting heavier, improving your engine, or simply staying prepared for whatever life throws at you, this programme is designed to keep you moving forward.

SWOLE & SXC is designed for anyone wanting to combine strength training and conditioning within a manageable weekly structure.

Whether you’re completely new to hybrid-style training, returning after time away, or already experienced in the gym, the effort-dependent structure allows the programme to scale across a wide range of fitness levels.

The programme is ideal for those who enjoy both lifting and conditioning work, but it also provides flexibility for individuals who may wish to focus more heavily on either strength or fitness development depending on personal goals and schedule.

The programme follows an 8-week structure built around 3-4 training days per week.

Week 1 is designed as a testing week to establish baseline performance and training parameters for the working phases that follow. Weeks 2-8 focus on progressive strength and conditioning development through a balanced hybrid approach.

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 (25 pages).

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

• Treadmill, rower, bike erg, or ski erg
• Bench press
• Squat rack
• Barbell and weight plates
• Jump rope
• Wall ball or medicine ball
• Kettlebells x2 (17-24kg recommended minimum)
• Dumbbells x2 (16-22.5kg recommended minimum)
• Dip station or dip horn
• Weighted vest (optional)

This programme is designed to be completed within a standard commercial gym environment. Alternative exercises and substitutions can be used where required depending on equipment availability.

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.