Day 3 — Full Body Burn (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

Today is about sustaining output while staying composed.

The movements remain familiar. The reps increase. The expectation is smoother pacing, steadier breathing, and stronger posture even as fatigue builds.

This session reinforces the ability to work longer without losing control.

Week 3 Training Standards (Track 3)

• Rest between sets: 30–40 seconds

• Loads: Light to moderate

• Effort target: Elevated but sustainable

• Goal: Maintain calm control under fatigue

If posture or breathing breaks down, slow slightly and reset.

Strength & Movement Work (≈45 Minutes)

Leg Press

• 3 sets of 18 reps

Coaching Cues

• Smooth, controlled tempo

• Push through heels and mid-foot

• Avoid locking knees

• Maintain steady breathing throughout

Push-Ups

• 3 sets of 12 reps

Coaching Cues

• Modify incline as needed

• Keep body in a straight line

• Control the lowering phase

• Brace core before each rep

Cable Row

• 3 sets of 14 reps

Coaching Cues

• Use full range of motion

• Pull smoothly toward ribs

• Squeeze upper back briefly

• Control the return

Farmer Carry

• 3 rounds of 50 seconds

Coaching Cues

• Walk tall with upright posture

• Tight grip

• Shoulders relaxed and down

• Calm, rhythmic breathing

• Controlled steps

Cardio Finisher (15+ Minutes)

Brisk Walk

(Treadmill or outdoors)

Progression Options

• Add +2–3 minutes
  or

• Maintain duration and increase pace slightly

Choose one progression variable only.

Focus Cues

• Consistent pacing

• Upright posture

• Smooth breathing

• No sprinting

Cardio should feel steady and sustainable, not frantic.

Day 3 Reminder

• Longer effort builds real endurance

• Control beats speed

• Breathing dictates output

• Finish strong, recover quickly