Rooms
Where you train
Gym, studio, home, or the road. The week does not care which logo is on the door. It cares whether the pattern was clean.
Pick the room the day uses
Four places, one week
Barbells
Gym floor
Racks, cables, machines. Use this room when the card says squat, hinge, press, or row with a bar.
- · Rack or stand
- · Barbell and plates
- · A bench
- · Cables if the card asks
Bag · S&C · floor
Studio
Bag work, jump rope, group energy. Thursday’s engine lives here. Skill first. Rounds second.
- · Bag or shadow space
- · Wraps on bag day
- · Shoes that stay on
- · Floor for the Sunday circuit
Every card has a swap
Home
A mat, a backpack, a doorway. If you cannot make the floor, the home swap on the card is the session — not a consolation prize.
- · A mat
- · A backpack or kettlebell if you have one
- · A wall for sits and RDLs
- · Ten square metres
Walks · intervals
Outdoor
Easy engine on Sunday. Intervals when a treadmill is not there. Quiet landings. Watch the road.
- · Shoes
- · A stretch of path
- · Water
- · Daylight or a lit loop