Proper Training. Built For Today.

Built to keep you training. Each session is built around athletic power movements, with strength elements to create a complete workout. FRSHLD keeps training varied and engaging, helping you stay consistent without the need for a rigid program. It does the planning, so you can focus on the work.

Turn up · Build workout · Do the work

Private testing · Invite only

No rigid programme · No random workout list

9:41

FRSHLD

Session readyBuilt for today

Full-body
power build

Power, lower-body strength, upper-body power and core in one balanced session.

Est. duration60 min

StyleAthletic

Warm-up10–15 min

Main Workout60 min

FinisherOptional

Why this session

Recent pressing volume is high, so today leads with lower-body power and strength. The opening pair sets fast intent, trap bar work carries the main load, then unilateral and trunk work close the session without repeating the last one.

Warm-up10–15 min

Easy bike or rowerRaise temperature · conversational pace

4 min

World's greatest stretchDynamic hip and thoracic preparation

2 × 5

Glute bridgePosterior chain activation · controlled reps

2 × 12

Low box jumpPrime fast intent · stop fresh

2 × 3

Main Workout60 min

Box jumpsIntent: Explosive jump / step down each rep · Rest: 0 sec

3 × 3–5Power

Plyo push-upsIntent: Explosive push / land softly · Rest: 90 sec

3 × 4–6Power

Trap bar deadliftCadence: Controlled down / drive up · Rest: 120 sec

4 × 4–6Strength

Bulgarian split squatCadence: 2 sec down / controlled up · Rest: 0 sec

3 × 8Each leg

TRX rowCadence: Strong pull / controlled return · Rest: 75 sec

3 × 10–12Pull

Single-leg RDLCadence: 3 sec down / hips back · Rest: 0 sec

3 × 8Each leg

Swiss ball hamstring curlCadence: Controlled curl / slow return · Rest: 60 sec

3 × 10–12Posterior

Pallof pressCadence: Press slow / resist rotation · Rest: 45 sec

2–3 × 10Each side

FinisherOptional

Assault bike sprint intervals20 sec hard / 40 sec easy · Stay powerful across all rounds

6 roundsIntervals