Big Friday runs in 6–8 week structured blocks, with the same three core strength lifts and three aerobic stations held across each phase to allow genuine progression, clearer coaching and measurable performance development.

Each block combines technical input, progressive loading and structured interval development, building toward a defined in-house Friday challenge where all six movements are tested under one scoring system.

Core lifts rotate each block to keep development broad, while engine stations stay fixed long enough for pacing, repeatability and aerobic capacity to improve with purpose rather than random fatigue.

Every block finishes with a high-energy Friday test session using the Challenger scoring format — big tunes, good atmosphere and a clear performance target that gives the whole block direction.

The first block builds towards the Hybrid Total:

1RM SQUAT
1RM BENCH
1RM DEADLIFT

1KM SKI
10KM BIKE
1 MILE RUN