T3 · Experienced athletes · Barbell athletes · Performance-focused · Box athletes
Barbell. Rig. The full DEFY system.
Elite is the full DEFY methodology — barbell, rig, bumper plates, and no shortcuts. This is where the Starting Strength linear progression meets high-intensity functional conditioning. Every week you squat, press, and pull heavy. Every week you train the engine. Olympic lifting variations are woven into the program to develop power and athleticism, not just raw strength. Integrated mobility and injury prevention work are built into every session so you can train hard without breaking down. If you have access to a rack and a barbell and you're serious about getting stronger and better conditioned at the same time, Elite is your program.
What You Get
Equipment Needed
7 Days/Week
Mon
Back Squat
Starting Strength back squat cycle + lower body conditioning
Tue
Shoulder Press
SS press cycle + upper push WOD
Wed
Aerobic Conditioning
Monostructural + mixed modal conditioning
Thu
Deadlift
SS deadlift cycle + full body WOD
Fri
Bench Press
SS bench cycle + upper pull WOD
Sat
Long Effort
Heavy chipper, hero WOD, or benchmark
Sun
Active Recovery
Mobility, breathwork, and tissue quality work
Sample Session
Warm-Up
3 rounds: 10 PVC pass-throughs, 10 goblet squats, 5 strict pull-ups, 200m run
Strength
Back Squat 5×5 — add 10 lbs/week until stall, then deload to 90% and reset
WOD
"Fran" (benchmark — used sparingly) 21-15-9 For Time: Thrusters (95/65) Pull-Ups Time cap: 10 min
Mission Brief
Stimulus: Sprint — 9.5/10 intensity. Fran should be painful. Target: Sub-5 min (Rx). Movement standard: Thruster = full squat + full lockout in one motion, no press-out. Modifications: Thruster → 75/55; Pull-up → ring row or jumping pull-up.
Cool-Down
2 min pigeon pose each side · 90-sec thoracic extension on foam roller · 60-sec lat stretch