the ultimate fat shredding program to kick off the year: german body composition

Members: click here to sign up for the 2023 body comp challenge. It’s free plus cash prizes for winners. 2 body comps, 12 visits, all in the month of January.

Welcome to the THUNDERDOME! Year 7. Block #1. This post apocalyptic image below is important. It represents how violently we are going to attack your fat cells this month!

Say goodbye to any fat on your body in four weeks. The one deal is you have to show up three times a week. Start 2023 with 12 workouts for Block 1. This will not be easy, but you have to look at the concentric circle building for the entire year. 

We are running our First Body Comp Challenge for the first month of 2023. We want everyone to get a body composition before January 8th and a second body composition before February 8th. This is the perfect block to see how much body fat you can burn in a month, and we want to see that change through testing! 

If we can commit to one of the hardest, if not the hardest protocols we have, by getting three times a week for four weeks; how much easier will the rest of the year be! 

This protocol is simple: 

A1-A6: 6 Compound Exercises Supersetted Together

This protocol is not easy:

A1-A6: 6 Compound Exercises Supersetted Together 

One of the keys we are going to lean in on this year is setting a pace for how to manage each week. What we want, in order to get three times week, is a guided approach for intensity each week. Each week building on top the next so we get continued progress without breaking down. The end result will be much greater by merely staying consistent. 

What you see here is our game plan for each week. Each week our coaches will instruct you based on not only the exercises, sets, reps, tempo, rest, but with the intensity you should be working at on that given week. We use a combination of factors to control intensity:

  • Goal

    • Base - Acclimate to new program with focus on great execution

    • Load - Increase weight based on Week 1 and Week 2 performance

    • Perform - Reach the highest attainable weight based on set and rep scheme

  • Relative Intensity

    • Take your working max and multiply it by a percentage to have a lower working max that builds each week to reach 100% Rep Max weight

  • Target RPE (Rate of Perceived Exertion)

    • Target for perceived exertion based on the goal that builds up each week

  • Rep Range

    • Having a working target to shoot for weight based on how many reps one could hit at a given intensity or weight 

  • Target Bar Speed

    • Having a velocity range that guides external load. Faster means lighter, slower means heavier. Going from fast to slow or light to heavy

We want to support each member in this absolute nightmare of twelve workouts of doing 6 exercises suppersetted for five rounds in a month. The best way we can do that is to promote strategy with the intensity we use based on the week. As we progress through the block the program increases based on a baseline Week 1, and that will allow us to hit three workouts a week for four weeks! 

Thunderdome is not for the faint of heart! Full on attack on Fat Cells for four weeks!

Make sure you get your first body composition before January 8th.

Allegiate