Load the pattern, not the machine
Hinge, squat, push, pull, carry. Everything we program is one of five patterns under an honest load.
01
Unconventional Strength
Strength that only exists under a barbell is a hobby. We build strength that carries, drags, resists and repeats — with whatever load you can actually get your hands on.
How We Run It
Awkward beats heavy
A 40kg sandbag humbles a 100kg deadlifter because it shifts, sags and refuses to sit still. That's the point.
Earn the right to add
Volume before intensity, intensity before novelty. Nobody gets a gauntlet before they own a clean carry.
Recover like it's training
Sleep, food and easy aerobic days are programmed, not optional. The block only works if you can repeat it.
The Examples
Step-by-step, exactly as we'd hand them to you inside a block.
10 min · 1 kettlebell · beginner-friendly
The Swing Ladder
A single-bell conditioning ladder that builds hip power and grip without wrecking you for tomorrow.
- 01Warm up: 5 min easy movement, 20 bodyweight hinges, 10 halos each side.
- 02Round 1: 10 swings, 1 goblet squat. Rest as needed.
- 03Every round: drop one swing, add one squat, down to 1 swing / 10 squats.
- 04Cap it at 10 minutes. If you finish early, you went too light.
- 05Finish: 2 min nasal-only breathing to bring heart rate down deliberately.
5 rounds · 40m · intermediate
Sandbag Carry Complex
Loaded carries under an unstable object — the fastest route to a braced trunk and a grip that doesn't quit.
- 01Shoulder the bag from the floor (no knee bounce) — alternate shoulders each round.
- 02Walk 40m tall: ribs stacked, eyes forward, no side lean.
- 03Dump the bag, reset your breath for 15 seconds, re-shoulder on the other side.
- 04Walk back 40m. That's one round. Rest 60-90s.
- 05Five rounds. Log the bag weight and how honest your posture stayed on round five.
8 rounds · every 90s · all levels
Sled Push Intervals
Pure concentric work. Builds an engine and leg drive with almost no soreness cost.
- 01Load so 20m takes 12-18 seconds at full effort.
- 02Push 20m hard on the top of every 90 seconds.
- 03Walk back and breathe — the rest is the training too.
- 04Eight rounds. Stop the set if any push exceeds 22 seconds.
- 05No sled? Substitute a heavy suitcase carry or a hill sprint.
20 min · zero equipment
Hotel Room Protocol
The travel fallback. Proves the pillar: no gym, no excuse, same patterns.
- 01EMOM 20: odd minutes 12 push-ups + 8 split squats each side.
- 02Even minutes: 30s hollow hold + 30s deep squat sit.
- 03Keep every rep slow on the way down — tempo replaces load.
- 04Finish with 3 rounds of box breathing to close the session out.
Kettlebell
Swing Ladder
10-1 descending swings, 1-10 ascending goblet squats. One bell, ten minutes, nowhere to hide.
Odd Object
Sandbag Carry Complex
Shoulder the bag, walk 40m, dump it, pick it up on the other side. Awkward load, real-world strength.
Engine
Sled Push Intervals
20m heavy push, walk back, repeat every 90 seconds. No eccentric, no soreness, all output.
Build the block
Use the plan builder to turn these into a tailored four-week block, or hand it over and let a coach run it for you.
100% digital — programming, check-ins and remote video calls. Nothing is shipped.