Week 1 – 6
Set 1
80% Effort- 1 Mini – 4 Times
- 30 Sec. Rest
- 1 Full Size – 4 Times
- 30 Sec. Rest
- 1 Full Size + 1 Mini – 4 Times
- 30 Sec. Rest
- 2 Full Size – 4 Times
Set 2
90% Effort- 1 Mini – 4 Times
- 30 Sec. Rest
- 1 Full Size – 4 Times
- 30 Sec. Rest
- 1 Full Size + 1 Mini – 4 Times
- 30 Sec. Rest
- 2 Full Size – 4 Times
Set 3
100% Effort- 1 Mini – 4 Times
- 30 Sec. Rest
- 1 Full Size – 4 Times
- 30 Sec. Rest
- 1 Full Size + 1 Mini – 4 Times
- 30 Sec. Rest
- 2 Full Size – 4 Times
- 1 Minute Rest
- 1 Mini – 4 Times
- 1 Minute Rest
- AERO-SHAFT ONLY – 4 Times
Week 7 – 12
Set 1
80% Effort- 1 Mini – 5 Times
- 30 Sec. Rest
- 1 Full Size – 5 Times
- 30 Sec. Rest
- 1 Full Size + 1 Mini – 5 Times
- 30 Sec. Rest
- 2 Full Size – 5 Times
- 1 Minute Break
Set 2
90% Effort- 1 Mini – 5 Times
- 30 Sec. Rest
- 1 Full Size – 5 Times
- 30 Sec. Rest
- 1 Full Size + 1 Mini – 5 Times
- 30 Sec. Rest
- 2 Full Size – 5 Times
- 2 Minute Break
Set 3
100% Effort- 1 Mini – 5 Times
- 30 Sec. Rest
- 1 Full Size – 5 Times
- 30 Sec. Rest
- 1 Full Size + 1 Mini – 5 Times
- 30 Sec. Rest
- 2 Full Size – 5 Times
- 1 Minute Rest
- 1 Mini – 5 Times
- 1 Minute Rest
- AERO-SHAFT ONLY – 5 Times
Week 13 – 18
Set 1
80% Effort- 1 Mini – 6 Times
- 30 Sec. Rest
- 1 Full Size – 6 Times
- 30 Sec. Rest
- 1 Full Size + 1 Mini – 6 Times
- 30 Sec. Rest
- 2 Full Size – 6 Times
- 1 Minute Break
Set 2
90% Effort- 1 Mini – 6 Times
- 30 Sec. Rest
- 1 Full Size – 6 Times
- 30 Sec. Rest
- 1 Full Size + 1 Mini – 6 Times
- 30 Sec. Rest
- 2 Full Size – 6 Times
- 2 Minute Break
Set 3
100% Effort- 1 Mini – 6 Times
- 30 Sec. Rest
- 1 Full Size – 6 Times
- 30 Sec. Rest
- 1 Full Size + 1 Mini – 6 Times
- 30 Sec. Rest
- 2 Full Size – 6 Times
- 1 Minute Rest
- 1 Mini – 6 Times
- 1 Minute Rest
- AERO-SHAFT ONLY – 6 Times