Frostbite Forge
Program Overview
Frostbite Forge is a 4-week winter survival-themed program designed to torch fat and sharpen your conditioning while maintaining muscle and strength. The engine focus prioritizes mixed-modal conditioning with a sled-dog work ethic—expect variety, frosty puns, and mental grit in fast-paced metcons that push your work capacity without burning out your strength.
Workout Sessions
Push · Pull · Full Body · Engine — pick a day and go
Polar Press Party
A push-focused session to ignite upper body heat with classic presses and icy burnouts, perfect for building strength and supporting the winter warrior theme. ## Warm-Up 5 min brisk treadmill walk or ski erg Then 2 rounds for quality: - 10 band pull-aparts - 8 scap push-ups - 10 arm circles each way
Snowdrift Sled Pull
This back-and-biceps blast stays chilly with horizontal pulls and grip work, sculpting a strong sled-dog physique to build upper-body muscle and fuel metabolic conditioning. ## Warm-Up 5 min easy row (focus on pulling with the lats) 2 rounds: - 10 banded face pulls - 8 prone Y raises - 10 jump rope
Glacial Gains
Turn up the heat in your legs with frozen-solid focus: squats, hinges, and unilateral strength, forging resilience for winter terrain. ## Warm-Up 5 min light bike or step-up 2 rounds: - 10 air squats - 10 walking lunges - 10 glute bridges
Engine: Icy Interval Insanity
Mixed-modal cardio and bodyweight engine circuit to build cold-weather capacity and stamina—no heavy barbells needed but plenty of sweat! ## Warm-Up 5 min easy bike or jog 2 rounds: - 10 jumping jacks - 12 lunges - 8 scap push-ups
Full-Body: The Yeti's Circuit
A playful but potent full-body blend—this day maintains total-body strength while letting the legs chill, so you're ready for more frosty work next week. ## Warm-Up 5 min mixed erg or jump rope Then 2 rounds: - 6 Turkish get-ups (no load or light KB) - 8 banded squats - 10 band pull-aparts