Day 3 — Full Body Burn

Iron Fox Community Program
Parabellum Training System
Track 3 — Endurance / Fat Loss
Week 4: Density & Control
Coach Rich

Lesson Overview

This is your final session of the Consolidation Phase.

Volume does not increase.
Rest is slightly tighter.
Execution is cleaner.

The goal is sustained effort with calm control.

You should finish feeling capable — not drained.

Week 4 Training Standards (Track 3)

• Rest: 30–40 seconds between sets

• Smooth, consistent pacing

• Breathing remains controlled

• No rushing

If form slips, slow the tempo — not the movement quality.

Strength & Movement Work (≈45 Minutes)

Leg Press

• 3 sets of 15 reps

Coaching Cues

• Smooth tempo throughout

• Push through heels

• Control the lowering phase

• Steady breathing

Push-Ups

• 3 sets of 10 reps

Coaching Cues

• Modify incline as needed

• Body straight from head to heels

• Controlled descent

• Core braced

Cable Row

• 3 sets of 12 reps

Coaching Cues

• Full range of motion

• Pull smoothly toward ribs

• Squeeze upper back

• Controlled return

Farmer Carry

• 3 rounds of 45 seconds

Coaching Cues

• Tall posture

• Shoulders relaxed

• Tight grip

• Calm, steady breathing

• Controlled steps

Cardio Finisher (15 Minutes)

Brisk Walk

• Same duration as Week 3

• No increase in time

Focus

• Consistent pace

• Upright posture

• Smooth breathing

• Sustainable rhythm

Cardio should feel steady and repeatable — not punishing.

Day 3 Reminder

Weeks 1–3 built capacity.
Week 4 refined it.

You’re no longer just enduring workouts.

You’re controlling them.

Stay smooth.
Stay steady.
Finish composed.