CFS Performance — Cardio, Endurance & Explosive Power

What this level develops.

• Sustain movement quality through 40, 50, 60, and 70-second rounds.
• Integrate cardio capacity, strength endurance, rotation, and explosive force.
• Regulate pace as fatigue builds instead of chasing repetition count.
• Switch between demanding motor tasks while preserving control.

The month has a direction.

1. Week 1Foundation & movement capacity

   Controlled full-body, rotational, and endurance work

2. Week 2Endurance & work capacity

   More complex combinations within the fixed 40–70 second protocol

3. Week 3Power endurance

   Rotational power, explosive transitions, and cardio under load

4. Week 4Integrated performance

   Cardio, endurance, rotation, coordination, and explosive power combined

Week 3 · Explosive transitions

Four rounds · 40 / 50 / 60 / 70 seconds · 15-second transitions · 120 seconds active recovery

1. 01Landmine Explosive Forward Drive
2. 02Plank to Box Power Jump
3. 03Alternating Landmine Power Press
4. 04Kneeling Box Power Jump
5. 05Kettlebell Power Rise

Equipment & space.

• Open training area and soft, stable landing surface
• Kettlebell and weight plate
• Landmine setup or securely anchored barbell
• Low, stable box
• Exercise mat

Before you move up.

• Complete a Level 2-style month or demonstrate equivalent work capacity
• Control squat, lunge, plank, rotation, and loaded press patterns under fatigue
• Land repeated jumps quietly with stable feet, knees, and torso
• Recover breathing during a 120-second active break

Do not begin this level when:

• Do not start this protocol while you have acute pain with jumping, landing, rotation, or loaded movement.
• Do not use the explosive variations if you cannot control the corresponding non-jump pattern.
• Do not begin vigorous work when you have unexplained exercise symptoms or have been told to avoid this intensity.

Keep the pattern. Remove the jump.

Plank and box jumps

Use controlled step transitions to a low stable platform with no takeoff.

Kneeling jumps

Use a kneeling-to-half-kneeling step-up, then stand under control.

Single-leg jumps

Use supported three-point reaches or a step-and-stick without leaving the floor.

Explosive landmine work

Use a controlled landmine press or drive and pause at a stable finish.