I came up with it, so I can make such bold claims.

It's basically just a bunch of templates I stole and put into a handy chart.

If you need to add 10 or so minutes of conditioning to your workouts, I'm your huckleberry.

Just roll a 6 sided die 4 times, each time pick the corresponding cell from the next column, starting from the left.

Then do that. Takes all the actual planning or dread out of trying to program something and know it's coming.

Attached File

The problem () with this is that you have a chance of only working similar movements like your hip hinges, knee dominants, presses, and especially pulls plus you don’t have unilateral movements.

And you don’t have any plyometrics.

It's for building work capacity, so no need for plyo, and if you end up with redundant movements, just treat it as a finisher.

If you roll the dice every time the law of averages should work it out to be fairly even.