The Viper




The Viper is designed to increase cardiorespiratory fitness by using low intensity aerobic capacity sessions to compliment high intensity work capacity efforts. The cycle is 6 weeks long with 3-4 sessions per week. 2 work capacity sessions with strength maintenance, and 1-2 aerobic capacity sessions sessions.

Work capacity sessions is this program are intense and designed to push your limits. These efforts will build your max output and test your ability to perform at your highest level for as long as possible.

Aerobic capacity sessions are done at low intensity for long duration (45-90 minutes). These are meant to aid recovery and accumulate a healthy amount of weekly volume.


Phase 1 Duration:

6 weeks


Number of Sessions

18 primary sessions + 6 optional sessions


Suggested Training Frequency

3-4x per week


Suggested Programs Prior



Equipment needed:

Full gym