Have you been struggling with metcons? Do you have all the skills and strength but your Fran time is still above 3:00? Do you wish you could breathe in workouts like Helen?


Then you need this program!

Our 6 week metcon program uses either a bike, rower or ski erg and turns your engines fuel delivery system into a high performance machine.


Whether you’re getting ready for a competition or just want to get better conditioned without adding stress to your musculoskeletal system, we’ve got the step-by-step guidance you need to build your engine big and strong.


  • 6 week engine building program
  • An app for your iphone or android to bring along whenever you work out
  • 6 weeks of workouts, 3 days per week
  • Perfect way to build your engine without adding extra MSK loading

This 6 week, 3 days per week conditioning program utilizes the Assault Bike, Ski Erg or Rower to develop “gears” in your conditioning.


At the end of you will have developed better capacity across all 3 major metabolic energy systems and you will see improvements in every kind of workout you do ranging from the 2 minute “see the white light” high intensity type to the long duration “endurance” type and everything in between.


The best part is that because this is all done on a bike it doesn’t create muscular damage so it’s a perfect addition to any other training your are doing OR it’s the perfect way to keep training through an injury that limits your loading.


Equipment Needs: Assault Bike, Rower, SkiErg or Watt Bike

A manageable program you can commit to


You don’t need to have an extra 2 hours to dedicate to train your energy sustems— on top of the training you’re already doing. You’ll only need 20 minutes a day, 3-4 times a week to complete these this training and see massive results.

Guaranteed Results

We’ve seen hundreds of people find success in our programs. But if you’re not happy, we’re not happy. We’ll give you a refund — no questions asked.