The Debrief

Intermediate Workout Series 1

Apr 08, 2026

This is not the next Beginner series. This is a different level. Weights enter the program for the first time — hang cleans, deadlifts, barbell presses, and loaded squ...

Intermediate Workout Series 2

Apr 08, 2026

Series 1 built you up with sets and reps. Series 2 changes the question. Instead of "how many sets can you complete?" it asks "how fast can you finish this work?" The ...

Intermediate Workout Series 3

Apr 08, 2026

Series 3 changes how you think about pull-ups and push-ups. Instead of doing one type of pull-up for max reps, you cycle through five different grips — L-sit, L-tuck, ...

Intermediate Workout Series 4

Apr 08, 2026

This is the final Intermediate series. Everything you've built across the first three series gets tested here with new timing formats. Pull day introduces the EMOTM (E...

Advanced Workout Series 1

Apr 08, 2026

This is Advanced. The rules are different here. Weighted pull-ups and dips with 20% of your body weight. Olympic lifts — snatch, clean and jerk, deadlift — building to...

Advanced Workout Series 2

Apr 08, 2026

Series 2 is where the volume gets extreme and the weights get heavy. Pull day prescribes 30 muscle-ups followed by 100 dead-hang and 100 kipping pull-ups — 230 total p...

Advanced Workout Series 3

Apr 08, 2026

Series 3 brings timed variation blocks to the Advanced level. Pull day cycles through six pulling variations — muscle-ups, L-sit pull-ups, L-tuck pull-ups, dead-hang p...

Advanced Workout Series 4

Apr 08, 2026

This is the last series. The end of the program. Everything you've built — from 8 sets of max pull-ups in Beginner Series 1 to weighted muscle-ups and 180% body weight...

Road Warrior: Workouts for the Road

Apr 08, 2026

Many jobs require travel. Travel can make working out difficult. But it doesn't make it impossible. This section of the program isn't about progression — it's about ma...

Fuel Your Training: The Complete Guide

Apr 08, 2026

The workouts in this program are demanding. They get harder as you progress. And your nutrition and supplementation should match the demand you're placing on your body...

What Comes Next: Beyond the Program

Apr 08, 2026

You finished. Beginner through Advanced. Twelve series of structured progression — from 8 sets of max pull-ups to weighted muscle-ups, from bodyweight squats to 20-rep...

EAAs vs BCAAs: Which Is Better for Muscle Recovery? (2026)

Mar 18, 2026

TL;DR: EAAs (Essential Amino Acids) generally outperform BCAAs for muscle protein synthesis because they provide all 9 essential amino acids your body needs. BCAAs con...

What Supplements Support Cardiovascular Health? (2026 Guide)

Mar 13, 2026

TL;DR: Effective cardiovascular support addresses multiple pathways: lipid management, blood pressure regulation, circulation, and arterial protection. Key evidence-ba...

Mint Chocolate Protein Shake for St. Patrick's Day

Mar 12, 2026

Everyone else is drinking green beer. You're drinking green fuel. This mint chocolate protein shake gets its color the earned way — from real spinach, not artificial d...

Vanilla Berry Blitz Protein Smoothie

Mar 06, 2026

Consistency wins. Every morning you show up and fuel right is another deposit in the bank. This vanilla berry protein smoothie is light, clean, and stacked with 36g of...