General Fitness


Lykos is a general strength and conditioning program that focuses on improving general strength through varied hypertrophy training. It includes a good amount of work capacity training as well making it a very well-rounded program.

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Perfect for those that are just starting out, or coming back to training after a break.

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Full Gym Required

This program requires access to a full gym with barbells, dumbbells, plates, racks, and kettlebells.

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Hybrid Program

This program includes both Strength and Conditioning elements to make you not only strong, but fast.

Who it’s for:

Lykos is for both beginner and experienced people looking for a well rounded strength and conditioning program. It is a great program for those coming off of higher volume programs like Raider or Defiance.  Likewise it’s great for new athletes that are starting our programming but looking for something with a higher volume than Basic.


What it does:

Lykos has a large emphasis on aerobic capacity and hypertrophy. This is why this program is so perfect for those coming off higher volume programs. If you’re new to our programs then it will make your body stronger and more resilient for more challenging training to come. If you’ve just completed a high volume program it’ll allow your body to recuperate through lighter loads and easier conditioning circuits.


What it’s like:

There is a lot of variety in this program. One of the most prevalent types of sessions you’ll see are what is called “active hypertrophy” which has you running or doing other single modes as active rest. You’ll also have core, power, and work capacity efforts sprinkled throughout.


How long it is:

4 weeks of training with 5 training sessions per week for a total of 20 training sessions.


Sample Session

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    Philip Samuels

    Great program!

    This is a great program with loads of variety. 90% of the cardio options are in the mode of your choice (run, row, ski, bike). This was perfect for me as I was coming off an Achilles injury and could choose the best mode for me based on where I was in my recovery.

    Resistance wise you do “active hypertrophy” which are supersets that include both lifts and cardio. It keeps you moving the whole time and is really fun.

    I didn’t do a pre assessment before Lykos, so I have no hard number for results. However, I can say with 100% confidence that I feel stronger, gained some definition in my glutes and shoulders, and that my cardio improved as well.

    I’d recommend this program for the following:
    -someone coming off an injury where you want to specifically manage your volume on the recovering body part (like me!)
    -someone trying to get started with exercise or to transition from a cardio heavy or a resistance heavy program into a more hybrid program
    -someone who wants access to a professional coach to answer your questions along the way. The videos embedded in each days programming have Jake walking you through the training session. If you have more questions he was just an email away and was very helpful and responsive

    January 30, 2023

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    • Atomic Athlete

      January 31, 2023

      Hell ya Philip, thanks for the review and helping us get it sorted!

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