Frequently Asked Questions
What is the recommended workout schedule per week?
We recommend 3 days ON, 1 day OFF, 2 Days ON. An ideal week would be Monday, Tuesday, Wednesday — ON, Thursday — OFF, Friday, Saturday — ON. Sunday — OFF. We understand that every person has a different schedule and this is just a template.
What if I can't complete all 5 days in a week?
If you are not able to get in 5 days a week, keep the days IN ORDER. For example: If you only get to train 3 days of week one, start week 2 with day 4 of week one.
What if I just want to lift and get my WODs in with my regular class?
If you want to focus on mainly lifting, and hitting the other days with your class, the main days you’d want to focus on are 1,3,5.
What if I need a substitution because "I don't have a rower, can't run outside, etc."?
Click here for the Substitutions Page.
What does "heaviest possible" mean?
Work up until failure. If you complete a set at 225, jump to 235. If you fail there, stop. 225 was the “heaviest possible” set that day.
What is a superset & how do I do it?
These workouts are to be done with no rest between the 2 exercises. They are listed in workouts as A1 and A2. These are super sets. After one super set is completed rest for no more than 60 Seconds.
What are Rep Maxes? How should I do them?
Have a general idea of what you would like to work up to that day. For example:
– “I’d like to bench 225×8 today”
– DO NOT do sets of 8 all the way up.
– Ex: 45×12, 95×8, 135×6, 185×3, 205×1, then attempt 225×8.
– If too light go up next week.
– If too heavy, go down next week.
– If you only miss by 1-2 reps, stay there and try again the following week.
Why Can't I Access All of the Program (or Jump Ahead)?
The Injection Program is specifically designed to help you build a consistent lifting and training habit, week-by-week.
After training clients online for a number of years (& doing online programs ourselves), we’ve learned that the week-by-week program is the best for you to follow-through, stop program-jumping, and finally start getting the PRs you want because you committed to one strength and conditioning program.
Every 7 days from the day you become a member, you’ll receive the next week of programming. If you’ve been a member for 3 days, you’ll only have access to Week 1, but after 6 days, you’ll have Weeks 1 & 2 (but not 3). If you’ve been a member for 21 days, you’ll have Weeks 1-4, and so on.
So if you want access to the whole first cycle upfront, just wait 1.5 months. ;)