Sam Reed

1 year. 10 tests. Top 1%. On Jan 1, I started training to hit top 1% benchmarks across 10 fitness events — from a sub-4:30 Half-Ironman to a 2.9x bodyweight deadlift. 365 days to become an elite athlete. The Flash 🤝 Hulk

The Network School is bumping Really exciting to be here and see what the team has built and is building For those with a startup or people who want to join one, I would seriously consider applying

Jason just visited Singapore and Network School, and we did a new podcast together. Coming soon!

Friday's are for Norwegian 4x4s.

Burn of the Day (Apr 4): Active Rest and Recovery Warm-Up (4m) World’s greatest stretch • Kettlebell halos • Plank w/alternate leg lifts • Bird dog • Dead bug • Box step downs Floor (16m) • Main 1 (5m): Turkish get-ups • Main circuit (3 rounds; 50s on, 10s rest): Single leg RDL (left) → Single leg RDL (right) → Single leg glute bridge (left) → Single leg glute bridge (right) Finisher (1.5m) Copenhagen plank (45s each side)

Burn of the Day (Apr 3): Metabolic Conditioning Warm-Up (4m) Jumping jacks • Inchworm • Alternate lunges • Plank to push-up • Bodyweight squat Floor (16m): • AMRAP (10m): 15 Kettlebell swings → 5 Renegade row w/push-up (each arm) → 20 Box toe taps → 10 Burpee box jumps • Core circuit (2 rounds; 40s on, 20s rest): High plank w/kettlebell drag • Russian twists • Bear crawl position shoulder taps Treadmill (17m) 3-min warm-up (easy jog); then 3 rounds of: 90s moderate (RPE 6) → 60s faster (RPE 7–8) → 30s hard (RPE 9) → 90s walk (recovery) Cool Down (7 mins): Lunge hip flexor stretch • Couch stretch • Pigeon pose • Child’s pose • Downward dog • Calf stretch • Lying butterfly stretch w/box breathing (1m)

Burn of the Day (Apr 2): Lower Strength + Upper Push Warm-Up (4.5m) Jog in place • High knees • Butt kicks • Arm rotations • Bird dog • Glute bridge • Cat-cow • YTW stretch Floor (17.5m) • Superset A (3 rounds): 12 Goblet Squats → 45-sec Plank (45s rest) • Superset B (3 rounds): 10 DB OHP → 10 Push-Ups (30s rest) • Superset C (3 rounds): 5 KB Bottom Up Press/arm → 10 Dips (30s rest) Treadmill (18m) 3-min warm-up; then 6 rounds of: 60-sec hard (9 RPE) → 90-sec recovery Cool Down: Stretch (Quad, Triceps, Thread the Needle, Forward Fold, Figure 4, Child’s Pose, Downward Dog, Calves)