Embark on an 8-week journey with the Sf program, designed to elevate your strength and endurance through a dynamic blend of supersets and cardio. Committing just 5 days a week, you'll tackle powerful exercises like barbell squats and deadlifts, paired with high-intensity cardio sessions to maximize fat loss and muscle gain. Each workout is structured to keep your heart rate up and your muscles challenged, ensuring you see tangible results. Get ready to transform your physique and boost your performance in just two months!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Sprint 500

Cardio

Watt Bike 800m

Walk

60min with 15kg walk

Watt bike 40 min 70-75rpm

Spring 600m

Zone 2-3 run 4-5 miles

Row 300m

Weighted walk 65 mins 15kg

Watt bike 45 mins 70-75rpm

5 mile run

Weighted walk 70 mins 15kg

Watt bike 50 mins 70-75rpm

Run 5 miles zone 2-3

Run 5.5 miles zone 2-3

Cycling

Weighted walk 75 mins 15kg

Watt bike 55 mins 70-75rpm

SkiErg

Weighted walk 80 mins 15kg

Watt bike 60 mins 70-75rpm

Zone 2-3 6 miles

Run 6.5 miles

Weighted walk 85 mins 15kg

Watt bike 65 mins 70-75rpm

Run 7 miles

Weighted walk 90 mins 15kg

Watt bike 70 mins 70-75rpm

Run 7.5 miles

Weighted walk 95 mins 15kg

Watt bike 75 mins 70-75rpm

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