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@sjp51 More than that, IMO. My approach (for the most part) was: C&P - rest until I can nose breathe and talk normally - Front Squats - rest until I can nose breathe and talk normally I rested at least one minute between bigger sets. Remember it’s not a metcon; every rep should be snappy.

@sjp51 If you check out the HR graph I just added, I let my HR get down relatively low (110 usually) before hitting another set. Without an HR monitor, the 'talk test' - i.e. can you talk normally - is a good way to auto-regulate so that you don't run out of steam. Also, don't forget to rest...

@michaeldt Well I’ve always felt stronger than my training partners because I’ve always been 220-230lbs and have lifted consistently for over fifteen years. I’m not trying to brag; I just have more strength practice and size than most of my partners. BJJ’s strength needs aren’t as high as...

@michaeldt Having more strength/stability in my core (super subjective, I know) made my back feel better and my shoulder also felt better and better over the course of the program, which helped me train more and harder. The most obvious thing I noticed most was how easy it was for me to stay...

@pageturner The second to last day you do three sets of three, so 3 CP, rest, 3 FS, rest repeated three times. I think it’s lower volume to accommodate for the max day on the next training day.

@dawn16 That makes sense, but I didn’t personally experience any loss in upper body pull strength over the course of the five weeks. I think my max pull-ups actually went up, for what it’s worth, based on the max set I do occasionally when I walk my dog to a park with a pull-up bar. But, of...

@dawn16 I do a couple of max sets of reverse pull-ups a couple of times per week which seems to help. Did you add them in before/after/on off days? I usually warmed up with mace swings which felt pretty good. And I just mean 400 deep, walking lunges. I like it because you can do them anywhere...

@katylou I don’t think that’s necessarily bad. Progress can be deceiving depending on how you measure it. Adding BJJ increases your overall training volume, which is progress. Doing the same reps with greater speed or tension is progress. Sometimes I run into conflict between my S&C practice...

@juancarlos Yeah that could be due to autoregulation or just due to the fact that Days 1 and 3 have bigger sets. I’m not sure.

@panterapatty That’s my way of denoting a ladder. The whole program consists of clean and press, then rest, then front squat, then rest in different rep schemes. So for that day, it was 1 each, then 2 each, and so on.

@seekingsalvation9867 For sure. I actually think I’m going to do this from the StrongFirst website since it has the option for 2KBFS, but I might just f around with different combos. Really happy with the gains in my ability to stabilize though if that’s something you’re looking for.

@seekingsalvation9867 Sure. I was dealing with an SI joint (lower back) sprain and have had a bunch of knee surgeries and one shoulder surgery. This is completely subjective, but over time all of those problems “felt better” - especially the back and shoulder. I noticed this tracked with my...

@isaiah15689 Thanks! And great question - I used chalk to tally after each set of front squats. For ladders I tallied each rep, but for days with only one set size I tallied sets.

TL;DR - solid, free program with significant strength gains. Eat better if you want to actually lose weight. Here's another DFW review. Unlike many of the other reviews here, I did a bad job of tracking progress in any sort of visual way. What I did Used 2x32kg kettlebells Trained fasted most...

@firewraith 1. It was solid. I did a fair amount of running, lifting and kettlebell. I did the swing and press ladder for a month or so before starting. I played football and college and then got into CrossFit and other functional fitness things. 2. 6'1 220lbs to about 6'1 215. I'm still doing...