Below you will find general training schedule ideas that incorporate mixing in Extra Programs. These templates can be customized using your #fitnessfreedom aligning your available time, equipment, preferences and goals. 

Please note: 

• These training schedules focus on ONE session per day, generally with 30 minutes (or less) required for the session. 

• If you have additional time (30-60+ minutes), see below for ideas on what Extra Program sessions work well for pairing with Daily Workouts. 

• The “General Fitness” schedule is a sample idea for someone who wants to branch out from the Daily Workouts to mix in the Extra Programs but does not have a specific focus. This schedule includes a variety of equipment and session types. 

If you are asking: “When and how is the ‘right time and right way’ to mix in the Extra Programs” continue reading below!

The 60+ SP Extra Programs are options as you pursue, build or maintain consistency through different seasons of life, or as you tackle your own personal fitness goals. With 781 available sessions within the Extra Programs – and guidance within each series on how to follow them – there are more than enough options that you can use your fitness freedom to find the workout that is right for YOU on any given day.

🔑 Your coaches want you to know that you can’t actually mess this up.
🔑 The way to be MOST successful if you have a specific goal? Don’t try to work on too many things at once.
🔑 Expect to be sore if/when you increase your volume or add new types of movements – it doesn’t mean you did it wrong.

➡️ Start by reading and watching the videos included with each Extra Program. There is guidance on how best to add it in and what to watch out for/avoid.

Strength programs such as 20 Rep Back Squat, Deadlift, Bench Press, Oly EMOMS, and 5/3/1 Programs

Bodyweight Skills sessions such as Improve Your Squat, Push Up Program, or some of the gymnastics skills programs

Strength programs such as Kettlebell Series, Suns Out Guns Out, Butts and Guts, Bodyweight Strength

Endurance programs such as Assault Bike Wave, Rowing Stamina, On Ramp Endurance, Extra Endurance

Specialty programs such as Bro Sessions, Sandbag Series, Diagnostics, Rucking Program

Strength programs such as Power 30, Starting Strength, Oly Linear, Dumbbell Strength, Bodyweight Strength

Endurance programs such as 52 Week Endurance, Rowing Stamina

🔁 More robust programs like the Half Marathon, 5k, or Starting Strength require you to follow the instructions provided on how to add it in. 

• “Reaching For Personal Goals” - how your personal goals make an impact on your desired training schedule 

• “What About All Those Extra Programs?” - additional tips for those interested in exploring the Extra Programs 

• “4 Steps to Plan Your Week of Workouts…” - practical steps with questions to ask yourself as plan to build and sustain consistency

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