Welcome to Team TLA!


I am thrilled to have you here!
This program is designed to be flexible - you can follow it as closely or loosely as you’d like.
Aim to complete at least three days of training each week.
Any day can be substituted with a movement of your choice, such as walking, running, biking, or mobility work.
The key is to listen to your body and adjust your week as needed.

 

Every 10–12 days, I encourage you to take a Wildcard Day. This is a "free" day where you focus on a skill, practice a movement, or simply do something active that you enjoy.

 

RPE:
Rate of Perceived Exertion

You’ll see mentions of RPE (Rate of Perceived Exertion) in the program.

This is a scale from 1 to 10 to gauge your effort:

  • 1 is light and easy, like a warm-up.
  • 10 is your absolute max effort.
For Example:
RPE 6: ~4 reps left in the tank.
RPE 7: ~3 reps left in the tank.
RPE 8: ~2 reps left in the tank.
RPE 9: ~1 rep left in the tank.
RPE 10: No reps left in the tank (max effort)

 

We will be using RPE to guide your intensity and progress safely.

 

Let’s get started! 🚀

 

Modifications/Substitution list can be found here!

Key Index list can be found here!