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The Library

Workouts

Real workouts, straight from the log. Pick one that matches your day — or your mood — and run it.

Latest Workout

Push Day — Chest / Shoulders / Triceps

Saturday, September 26, 2026 · 9 Days Out — HYROX Toronto Pro

7 exercisesStrengthConditioning

“Heavy triples up the ladder to a double at 210, then an AMRAP at 210 because why not — mate got 3, Mo drove in from Toronto and put up 4. After that it stepped down properly: 8–10 rep supersets, then ~12s on the cables, then machines to finish. Heavy → hypertrophy → high-rep burnout, which is the whole shape of a good push day.”

Looking for a single movement instead of a whole session? The exercise library has form cues, scaling, and substitutions for everything in the log.

Proof of Work

22 training days in the last 26 weeks
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RestSent it

One square per training day, straight from the log. The gaps? Rest days. Definitely rest days.

Current Training Goal

“Hybrid.”

Training for HYROX, 5Ks, tennis, golf — whatever has a start line or a scoreboard. Getting back to squatting right now. Going to snatch again one day. That's not a program, that's a lifestyle.

The typical workout

Most days it's a family session — me, my dad, my sister — run like our own little group fitness class. Roughly 30 minutes of cardio, 30 minutes of weights, about 1:15 all in. Four parts, every time:

  1. 1Warm-up. Get the family moving.
  2. 2Cardio circuit. 15–20 minutes, everybody sweating.
  3. 3Bodybuilding block. The weights part. Pump responsibly.
  4. 4Cardio circuit, the sequel. 15–30 minutes, abs at the end.

Short on time? Cut a section — it's still four parts. And always 10 minutes of stretching to finish. Non-negotiable. Chantal is watching.

The Method

The 4x4 MedMan Method

I just do four rounds of four-ish things. It does not mean four sets of four. Stop asking. Most strength days in this library follow it:

R1

The Compound

Bench 3x3 / 3x5 / 5x5, overhead press, or something hard like muscle-ups. No squats. We don't talk about squats. (Front squats, light, maybe.)

R2

A Superset

Accessories for whatever day it is. Chest + tri, shoulders + tri, pulls + more pulls. Two things, back to back.

R3

Another Superset

Yes, another one. Different angle, lighter weight, higher reps. The pump is the point.

R4

The Circuit

~15 minutes, F45 energy. Bike, wall balls, swings, burpees — leave sweaty or it didn't count.

That's it. That's the method. Look for “4x4” in the weeks below.