Reading a session.

Sessions are written in the order they should be performed. Warm-up first, primary work second, accessory or conditioning after. If something is labeled optional, it's optional — not a test.

If anything in a session doesn't make sense, ask. The point is for you to understand what you're doing and why, not to decode it.

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Sensation.

Most training is described by what you do. We also describe sessions by how they feel — because the why matters as much as the what. Sensation is the lens we use to help you pick a session based on the experience you're after, not just the muscles you want to work.

Sharp.

Focus and precision. These sessions demand attention — pacing, breathing, and execution all matter. You leave them clear-headed and dialed in. Often built around maximal aerobic capacity work.

Steady.

Confidence under sustained effort. The work is hard but repeatable, and the reward is the quiet certainty that you can hold the line. Strength endurance lives here.

Grounded.

High-fidelity maximal output. Heavy, deliberate, expressive. These sessions are about producing force with intention and walking away knowing exactly what you're capable of. The sensitize you to the limits of your physical ability and are most often associated with strength

Powerful.

Agency through speed. Power training — short efforts, full commitment, generous rest. You feel fast, springy, and in control of your body.

Open.

Feel-good work. Light sweat, mobility, breathwork, nervous system priming. These sessions don't beat you up; they turn you on. Use them to start a week, recover from a hard day, or reset.

Creative.

Exploration and play. Linked with capacity sessions that include low-skill, novel movement patterns, asymmetrical loading, or awkward tools. The point isn't perfection — it's curiosity. Most often used with 30-45min grinding sessions.

Suffocation.

Air hunger. The kind of work that takes your breath before it takes your legs — you're not failing because the muscle gave out, you're failing because you can't get oxygen in fast enough. Aerobic capacity at the edge. These sessions teach you to stay calm when your body is screaming.

Grind.

Repetition past the point of novelty. The work isn't complicated and it isn't fast — it just doesn't stop. You meet the same movement again and again until something in you decides to keep going anyway. Strength endurance and capacity work, written long.

Thousand Yard Stare.

The session that empties you. Long, hard, often mixed — you finish staring at nothing, mind quiet, body wrecked in the good way. These are rare by design. You earn them and they reshape you a little each time.

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Energy Systems.

Every session is built around a primary energy system. Knowing which one tells you what the session is asking your body to develop.

Strength.

Defined as "the ability to hold fast," these sessions focus on stability — particularly in the spine, hips, and shoulders. They emphasize tempo work, pauses, and eccentric or isometric loading before progressing to absolute strength. Movements often involve barbells, gymnastics, and classic strength equipment, with contraction rates so high that holding for more than 10–15 seconds isn't possible.

Power.

Power is maximal force divided by time. The speed component is what differentiates power from strength. These sessions focus on explosive athleticism, and adequate rest is critical — without it, the session drifts into capacity or fatigue work and loses its point.

Strength Endurance / Hypertrophy.

These sessions create an acidic response in the muscles, promoting hypertrophy and supporting lean mass and structural integrity. The byproducts are aesthetics, longevity, and recovery via increased blood flow. Building real lean mass requires both consistent effort here and proper nutrition outside the gym.

Aerobic Capacity.

The foundation of hard training. Capacity sessions push aerobic and anaerobic systems within time domains of 60 seconds to 90 minutes. Often characterized by breathing limitations, these sessions are designed to push your physical ceiling.

Aerobic Endurance.

Sustained effort over extended periods (90+ minutes), where food and hydration become part of the equation. These sessions test your ability to resist the urge to stop and maintain a consistent pace over time.

Recovery.

Recovery sessions return the body to a neutral state. While not always listed as a category on their own, most sessions can be adapted for recovery by removing time constraints and reducing load.

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Output.

Every session has an intent behind the work. Output describes whether you're pushing toward your ceiling or refining what's already there.

Maximal.

The session is asking you for the most you've got — heaviest load, fastest time, highest power. These sessions are infrequent by design. You can't redline every day.

Efficiency.

The session is asking you to do the work better, not harder. Cleaner movement, smarter pacing, lower cost per rep. Most of your training should live here.

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Constraint Method.

Constraints are what actually shape a session. Two movements with the same reps and load can train completely different qualities depending on what's limiting you.

Muscular vs. Aerobic.

A muscular constraint is when local fatigue ends the set — your legs are cooked, your grip gives out, the muscle simply can't contract again. An aerobic constraint is when your breathing or heart rate ends the set — the muscles could keep going if your engine could keep up. Same exercise, different governor, different adaptation.

Efficiency vs. Output.

Efficiency-constrained sessions reward the athlete who moves cleanest and paces best. Output-constrained sessions reward the athlete who can produce the most force or speed in the moment. Knowing which one a session is built around tells you how to attack it.

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Difficulty.

Every session is rated 1, 2, or 3 to reflect complexity and the training history it assumes.

Level 1.

Simple sessions built around well-known exercises, straightforward rep/set schemes, and a single time domain. Ideal for beginners or for anyone wanting a clean training idea without surprises. Detailed explanations and instructions are included.

Level 2.

More advanced. Complex movement patterns or varied rep/set structures, often combining multiple time domains — like mixing For Time with an EMOM or accumulation. Designed for intermediate athletes ready to explore more challenging formats.

Level 3.

The most advanced sessions. Mixed energy systems, intricate patterns, and innovative concepts. These often reference benchmarks (a 2km row, a 300FY, a 1RM lift) to dictate pace or load. They assume a deep training history and reward exploration and interpretation.

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Time.

Sessions are tagged by total duration so you can pick what fits the day.

Under 30 minutes.

Short, focused work. Often a single energy system or a tight strength piece.

30–60 minutes.

The standard session length. Enough room for a warm-up, primary work, and accessory or conditioning.

60+ minutes.

Longer formats. Strength days with extended accessory work, capacity blocks, or endurance sessions where the duration itself is part of the stimulus.

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Equipment.

We tag every session by the minimum equipment required so you can train wherever you are.

Minimal / Hotel.

Bodyweight, a band or two, maybe a single dumbbell or kettlebell. Designed for travel, hotel gyms, or a corner of a living room.

Functional Gym.

The default. Barbell and bumpers, dumbbells and kettlebells, pull-up bar, rings, ergs (rower, bike, ski), boxes, sandbags, and open floor space. Think CrossFit-style facility — less machine, more movement. The majority of our library lives here.

Commercial Gym.

Machine-heavy environments — cable stacks, leg press, Smith machine, fixed dumbbells, treadmills. Sessions tagged this way are written around what you actually have access to in a Globo-style gym, with substitutions called out where needed.

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Emphasis.

A simple way to filter for what part of the body is doing the work.

• Upper — pressing, pulling, and overhead work as the primary driver.

• Lower — squat, hinge, lunge, and posterior chain as the primary driver.

• Center Mass — trunk, hips, and rotational work; the connective tissue between upper and lower.

• Full Body — the session moves through all three.

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Movements.

Most movements live in one of four fundamental patterns. These are compound, multi-joint, and form the foundation of how we train.

Squat.

The body lowers from a standing position until the hip crease drops below the knee. Variations include Goblet, Front, Back, Overhead, D-ball, Wallball, and Thruster (front squat into push press).

Hinge.

The fundamental pattern for lifting from the floor to hip level. Variations include Romanian Deadlift (RDL), Single-Leg Deadlift, and Sumo Deadlift.

Push.

Upper-body dominant movements driven by the pecs, shoulders, and triceps. Common variations include Bench Press, Standing Press, and Push Press.

Pull.

Movements that engage the posterior chain — lats, mid-back, hamstrings, lower back. Grip strength is often the limiter.

Rotational.

Movements that cross a frontal or sagittal plane and require trunk contraction and coordination. The connective glue of athletic movement.

For isolated or bodybuilding-style work, we describe the muscle and the range of motion:

• Concentric (Flexion) — muscle shortening during contraction.

• Eccentric (Extension) — muscle lengthening under tension.

• Isometric (Holding) — static engagement, either between phases or as the focus itself.

• Tempo — deliberately slowing the eccentric to increase control and tension.

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Session Styles.

The structural format of a session — the container the work lives in.

• Accumulation — increasing work requirements within fixed time intervals; the time stays the same, the work grows.

• AMRAP — As Many Rounds (or Reps) As Possible within a set time.

• Chipper — a high-volume session with multiple movements completed in the order written. Finish all reps of one movement before moving to the next.

• Circuit — a For Time session that includes multiple movements.

• EMOM — Every Minute On the Minute. Work must be completed within the minute and repeated for a set duration.

• Ladder — reps or sets that increase or decrease in a specific pattern.

• Intervals — repeated bouts of work and rest with specific durations for each.

• IWT (Interval Weight Training) — a method combining high-percentage lifts with high-intensity aerobic efforts. Originally developed by Pat O'Shea.

• Superset — a combination of movements performed with a set number of reps; not dictated by time.

• SMMF (Single Movement Mind Fuck) — a session built around a single movement, often to the point of monotony.

• DFF (Dumpster Fire) — a high-volume session combining multiple energy systems. Intentionally excessive and challenging.

• FYF (Fuck You Friday) — complex, demanding sessions built to teach recovery practices. Tricky rep/set schemes, multiple time domains. You'll feel them well into the weekend.

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If any of this is unclear, that's a fault in our writing, not your reading. Tell us where you got stuck.