New Program Alert: Chop Wood, Carry Water
CHOP WOOD CARRY WATER is a revolutionary combination of functional strength training plus primal movement that helps you gain strength and mobility to bring new power, agility, and ability to whatever comes next - in life and in future workouts. In this 20-workout collection, you’ll focus on strength training, metabolic conditioning, primal movement, and recovery.
Super Trainer Amoila Cesar knows that everyone has different starting points, goals, and lifestyles, so he is creating 3 calendars that let you work out 4, 5, or 6 times a week, allowing you to finish the program in 4-5 weeks. Choose the option that works for you and go at your own pace. With focused consistency and repetition, you’ll master the movements and see how powerful you can become.
CHOP WOOD CARRY WATER represents the habits and rituals on which Amoila centers his day: the repetition, the pursuit of mastery, and never giving up on himself. Show up, every day, and be the best you can be. When you commit and trust the process, you may just feel like you’ve found your fountain of youth.
What makes CHOP WOOD CARRY WATER unique?
Flowing through lifting sequences and primal movements will help increase your strength, balance, and agility, preparing your body to meet each workout with increased ability to move and push.
Strength Training:
Focus on different body parts using body weight and dumbbells
• Targeted muscle With 4 different formats that rotate weekly to push muscle groups in new ways
• Full-body format Brings 5 moves in 4–6 mins, then mixes the order to repeat 4–5x—for a powerful total-body workout
Recovery:
Three recovery workouts focus on Primal Movement Activation, Joint Mobilization, and Full Body Foam Rolling.
Good to Know:
• 3 different calendars to choose from
• 20 workouts, 25–40 minutes each
• 1 Sample Workout
• 3, 25-min bonus workouts to level up and tackle dynamic moves
• Primal Movement Cardio
• (Advanced) Primal Movement Flow Express
• TGU-T (Turkish Get-Up Training)
Workout Overview:
Most of the workouts in this collection will be strength training using body weight and dumbbells, focusing on different body parts. Each workout will always start and end with dynamic stretching complemented with primal moves and flow. Four different workout formats will rotate week by week. For each of those days, we'll highlight a different body part, always on the same day of the week. So while the workout format will change, the muscle focus will remain consistent.
Tempo Strength: The first 2 blocks of work focus on multiple tempo-based strength exercises, while the 3rd block is an AMRAP focused on conditioning.
Hot Start: Hot start programming is a quad set of 4 exercises that gets the body moving right away. The first 3 exercises are strength based while the 4th focuses on conditioning/cardio.
EMOM Circuit: The 1st block of work consists of an EMOM programming and the 2nd block contains a post-activation potentiation superset followed by a plyo/explosive movement.
Burnout: 5 exercises that are rep- and timed-based meant to “burn/exhaust” the specific muscle group.
There are also three other formats in the collection:
Each week includes a MixMet, a full body Metcon challenge using a format called “Alphabet Soup.” That’s 5 exercises you do in 4–6 min and then change the order each consecutive set.
Primal Movement Flow: There are hybrids, to include primal movements, so by the end of the collection you have learned what you need for this complete primal movement flow.
Recovery: Three Recovery workouts focus on Primal Movement Activation, Joint Mobilization, and Full Body Foam Rolling.
CHOP WOOD CARRY WATER will be available for presale on June 6, 2023.
Workouts become available July 10, 2023.
