● SYSTEM ONLINE / HYBRID ATHLETE
NEON // TRAINING
STRENGTH · ENGINE · MOBILITY
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PROTOCOL
Weights shown are your current targets. Change a weight and save it when your working weight increases. No set-by-set logging required.
RECOVERY SYSTEM
Rest timer
05:00
Heavy compound supersets: 5 minutes. Arm superset: 90–120 seconds between rounds. Cold plunge: 3 minutes at 10°C.
WEEKLY SYSTEM MAP
Your routine
2×Dedicated split mobility · Tuesday & Sunday
45 MINZone 2 runs · Thursday & Sunday
4×4Norwegian rowing · Friday
10°C3-minute cold plunge · Tuesday & Thursday
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