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Set Scheme Index

Set Scheme Index

Written by
September 1, 2014
Updated March 26, 2020
Category: Trainers Only

This page is a collection of the Sets and scheme to program the exercises during your Onnit Workout. Following the programming methods discussed at the Level 1 Certification, here is an extensive list of set schemes to use. Giving you an idea how to program your clients or your own workouts.

EXERCISE

FOCUS

TYPE

ROUNDS X REPS/WORK TIME

REST (EXERCISE/ROUND)

RECOMMENDED WEIGHT

3

DURABILITY

CIRCUIT

3 ROUND X 120 SEC

NA / 30 SEC

LIGHT/NONE

5

DURABILITY

CIRCUIT

3 ROUND X 60 SEC

NA / 30 SEC

LIGHT/NONE

4

DURABILITY

CIRCUIT

3 ROUND X 90 SEC

NA / 30 SEC

LIGHT/NONE

1

SKILL

INTERVAL

10 ROUND X 15 SEC

NA / 45 SEC

LIGHT/MODERATE

1

SKILL

SINGLE

10 ROUND X 1 REP

NA / 60 SEC

LIGHT/MODERATE

1

SKILL

SINGLE

5 ROUND X 3 REP

NA / 60 SEC

LIGHT/MODERATE

1

POWER

SINGLE

20 ROUND X 1 REP

NA / 60 SEC

HEAVY

1

POWER

SINGLE

10 ROUND X 3 REP

NA / 90 SEC

HEAVY

1

POWER

SINGLE

8 ROUND X 5 REP

NA / 90 SEC

HEAVY

1

POWER

SINGLE

10 ROUND X 10 REP

NA / 90 SEC

MODERATE

1

CONDITIONING

SINGLE REPS

3 ROUND X 10 REPS

NA / 30 SEC

MODERATE

1

CONDITIONING

REPSONTIME

3 ROUND X 10 REPS ON 60 SEC

NA / NA

MODERATE

1

CONDITIONING

REPS ON TIME

3 ROUND X 10 REPS ON 45 SEC

NA / NA

MODERATE

1

CONDITIONING

INTERVAL

10 ROUND X 30 SEC

NA / 30 SEC

MODERATE

1

CONDITIONING

REPS ON TIME

3 ROUND X 10 REPS ON 30 SEC

NA / NA

MODERATE

2

CONDITIONING

SEESAW

10 ROUND X 10 REP TO 1 REP

10 ROUND X 1 REP 10 10 REP

NA / NA

MODERATE

3

CONDITIONING

PYRAMID

1 ROUND X 1, 2, 3, 2, 1 REP

1 ROUND X 2, 4, 8, 4, 2 REP

1 ROUND X 3, 6, 12, 6, 3 REP

NA / NA

MODERATE

1

CONDITIONING

CHALLENGE

1 ROUND X 50 REP

NA / NA

MODERATE

2

CONDITIONING

LADDER

1 X 1 TO 10 REP

1 X 10 TO 1 REP

NA / NA

MODERATE

1

CONDITIONING

TABATA

8 ROUND X 20 SEC

10 SEC / NA

LIGHT

2

CONDITIONING

INTERVAL

10 ROUND X 15 SEC

10 ROUND X 15 SEC

NA / 15 SEC

LIGHT

1

STRENGTH

SINGLE REPS

5 ROUND X 5 REP

NA / 60 SEC

HEAVY

2

STRENGTH

SUPERSET

5 ROUND X 10 REP

5 ROUND X 10 REP

NA / 45 SEC

MODERATE

1

STRENGTH

SINGLEREPS

3 ROUND X 3 REP

NA / 45 SEC

HEAVY

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