Endurance & Cardio
Work Capacity.
Six weeks of mixed-modal conditioning that raises how much work you can actually do.
- Duration
- 6 weeks
- Schedule
- 4 days / week
- Session
- ~45 min
- Level
- Intermediate
- Category
- Endurance & Cardio
The program
Work Capacity builds output across intervals, circuits, and steady efforts using simple movements done well. Every session has a defined target so effort turns into measurable capacity.
Who this is for
Trainees with a strength base whose conditioning has become the limiting factor.
Designed to develop
- 01Raise sustainable work output across mixed modalities
- 02Sharpen recovery between hard efforts
- 03Record measurable conditioning benchmarks
The training week
- Day 1 — Interval ladder
- Day 2 — Steady-state effort
- Day 3 — Mixed circuit
- Day 4 — Benchmark or repeat sprints
The week repeats with planned progression across all 6 weeks. Rest days are part of the program, not a failure of it.
Equipment
Required
Rower or bike
Kettlebells
Timer
Optional
Jump rope
Sled
Every prescription includes scaling options and substitutions, so missing a tool changes the movement—not the purpose of the session. See how adaptation works.
Built by
Josh Storms
Master Strength & Conditioning Coach
Coach introduction video arrives with the app release
WorkBuilt is not medical advice. If you have health concerns, consult a qualified professional before starting a new training program.
Train this program / First release is limited
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