Swole & Sxc (8 Weeks)

PLEASE READ EVERYTHING

After a successful checkout, a download link will appear on the order confirmation page and be sent to your email. If you don't receive it, please check your spam folder. For any issues, contact us.

This is a one-off payment with no shipping costs
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PRODUCT DESCRIPTION

This programme is an 8-week, 3 (or 4) day per week strength and conditioning routine that caters to athletes of all levels, from complete beginners to seasoned legends. It's called SWOLE & SXC because completing it will undoubtedly make you a bit more swole and a bit more sexy (we went with SXC because most social media algorithms don't like any words or phrases with "sex" in them... super British, we know, but we don't make the rules).

We appreciate not everybody has time to commit to more than a few days of training each week. We also appreciate that some people just prefer to lift weights, while others prefer to do cardio. However, those like YOU want to do both, so you're ready for adversity when it strikes. Although if you only want to do the strength phase or the conditioning workouts, you can do that (no judgment here). Week 1 is test week; weeks 2-8 are working weeks. Simple.

RPE* (rate of perceived exertion): 8+

*A guide to the intensity of this programme (aka the "how sweaty" scale): 1-2 is an easy day at the office (no sweat being broken here), 4-6 is quite difficult (some sweat and maybe a lifting grunt or two), and 8-10 will require a bunch of minutes to get over yourself (you'll leave one of those insta-worthy t-shirt sweat marks on the floor...)

You are purchasing a PDF file only (25 pages)
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KIT LIST

Access to a treadmill, rower, bike or ski erg; bench press; squat rack; barbell with a reasonable level of weight; jump rope; wall ball or medicine ball; kettlebells x2 (17-24kg recommended minimum); dumbbells x2 (16-22.5kg recommended minimum); dip horn; weighted vest (optional). This programme can be competed in ANY standard gym. We will provide alternate exercises if you need them to accommodate kit availability.
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OTHER

*Please click HERE to read our website's disclaimer. This section contains information relevant to the use of our training programmes. Alternatively, this can be found at the bottom of the webpage in the 'HELP & INFORMATION' section. By accessing, browsing, or using this site in any manner, including making a purchase, you agree to be bound by our "Terms of Service" in its entirety, including all points and statements made in the "Disclaimer". You will also be emailed a copy of the disclaimer. By participating in this training programme, you agree that you have read, fully understand, and agree to all the points raised in the disclaimer available on our website and in the document sent to you. 

*Please also read our websites returns & exchanges policy by clicking HERE, this has information relevant to this training programme. Alternatively, this can also be found in the 'HELP & INFORMATION' section. The gist of it is, no refunds after the point of purchase & email dispatch.