Endurance Focus
Day 1 — Circuit Style (Week 3 Progression)
Iron Fox Community Program
Parabellum Training System
Track 3 — Endurance / Fat Loss
Week 3: Longer Effort, Calm Control
Coach Rich
Lesson Overview
Week 3 shifts the endurance focus toward longer effort with calmer control.
Today’s circuit extends volume while reinforcing smooth pacing and controlled breathing. The goal is to stay relaxed under fatigue, move continuously, and finish each round with composure.
If you feel rushed, slow down.
Calm execution is the win.
Week 3 Training Standards (Track 3)
Rest between exercises: 30–40 seconds
Loads: Light to moderate
Effort target: Steady, repeatable output
Goal: Stay calm under fatigue
Breathing stays controlled. Panic means the pace is too fast.
Circuit Training (≈45 Minutes)
Complete 4 total rounds.
Rest 90 seconds between rounds.
Move smoothly from one exercise to the next. Quality reps come first.
Bodyweight Squat
18 reps per round
Coaching Cues
Chest tall
Sit between hips
Smooth, controlled reps
Steady breathing
Incline Push-Up
12 reps per round
Coaching Cues
Control the descent
Body stays straight
Core tight
Use an incline that allows clean reps
Lat Pulldown
14 reps per round
Coaching Cues
Smooth, controlled pulls
Elbows toward ribs
No momentum
Control the return
Walking Lunges
12 reps per leg per round
Coaching Cues
Short, controlled steps
Upright torso
Front heel stays planted
Maintain balance
Plank
30 seconds per round
Coaching Cues
Calm, steady breathing
Brace core
Keep hips level
Stop if form breaks
Cardio Finisher (15 Minutes)
Interval Walk
1 minute fast pace
1 minute easy pace
Repeat for 9 total rounds
Focus Cues for Today
Stay relaxed under effort
Smooth transitions
Calm breathing
Consistent pacing
The goal is longer effort without chaos.
Day 1 Reminder
Endurance improves when panic disappears
Smooth reps beat fast reps
Breathing controls output
Finish each round feeling capable