A 10-week program for athletes who want to build real strength and aerobic capacity without a gym, fancy equipment, or another app deciding what they do.
The strength side is minimalist by design: kettlebells, dumbbells, pull-ups, dips, push-ups. No barbell. No machines. No gym membership required. Movements you can keep doing for the rest of your life.
The running side takes you from zero to a 5K over the ten weeks — programmed progression, not "just run more." Sessions scale around what your body absorbs that week.
Best for: someone returning to regular training who wants both ends — strength and conditioning — programmed properly, neither neglected.
By week ten you've trained capacity, built strength, and run a 5K you couldn't have run in week one. The numbers tell the story.
