Every movement in the program, with setup, execution, the cues that matter, and how to make it easier or harder. Scale by changing the variation — never by cutting the interval short.
Six sessions a week, none longer than half an hour, nothing but a rope and a mat. Three build strength, two build the engine, one does both.
Same six sessions throughout. What changes every four weeks is the density and the difficulty of the variations.
Tap a square to log a session. Rows are weeks, columns are the six training days.