GLACIER
Structured aerobic conditioning for hybrid athletes training with intent.
Effort without structure leads nowhere.
So we built Glacier.
How Glacier Works
3 movements. Continuous EMOM.
Stay in Zone 2. 40–90 minutes.
Work and rest adapt to the movement.
No shortcuts. No excuses.
One movement rotates out each week.
One movement stays for 3 weeks.
Then it repeats.
Like a glacier —
consistent, relentless, inevitable.
The Progression Cycle
One movement, 3 weeks.
↓ continues cycling through all movements...
Stay Aerobic
Glacier is endurance work — low to medium heart rate only. Use a HR monitor, or keep nasal breathing throughout. If you can’t breathe through your nose, you’re going too hard.
Split the Rest
Change 50/10 to 20/10/20/10 for movements that raise your HR. Even further: 10/20/10/20.
Skip a Minute
Overdid one round? Skip the next minute to recover. Don’t let one bad round derail the session.
Scale Down
Lower the weight, reduce height, cut reps. The goal is conditioning, not intensity.
Movements
Multiple variants, same principle. Pick your environment — the method stays the same.
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