T1 · Beginners · DEP recruits · Travelers · Anyone rebuilding from scratch
Build the base. Train anywhere. Start here.
Foundation is where every DEFY athlete starts — and where the discipline is built. Zero equipment required. Every session is designed around your bodyweight, your movement quality, and your ability to show up consistently. Coach-designed progressions build real strength from the ground up, while integrated mobility and injury prevention work keep you training week after week. Whether you're preparing for military service, coming back from a long break, or just starting your fitness journey, Foundation gives you a structured, proven system that works in a hotel room, a backyard, or a deployment zone. No excuses. No equipment. No ceiling.
What You Get
Equipment Needed
7 Days/Week
Mon
Lower Body Strength
Squat progressions + lower body conditioning
Tue
Upper Push
Push-up progressions + pressing circuit
Wed
Aerobic Conditioning
Run/jump rope + mixed modal work
Thu
Hinge & Pull
Hip hinge mechanics + pulling movement patterns
Fri
Upper Pull
Row and pull-up progressions + upper body WOD
Sat
Long Effort
Extended conditioning + mental toughness work
Sun
Active Recovery
Mobility, breathwork, and tissue quality work
Sample Session
Warm-Up
3 rounds: 10 leg swings each leg, 10 arm circles, 10 air squats, 10 push-ups
Strength
5×5 Pistol Squat Progression (or assisted pistol / box squat) — add 1 rep each week
WOD
AMRAP 20 5 Burpees 10 Air Squats 15 Mountain Climbers (each leg) 200m Run (or 50 jump rope singles)
Mission Brief
Stimulus: Sustained aerobic effort — 7/10 intensity. You should be able to speak in short sentences throughout. Target: 6–8 rounds. Movement standard: Full hip extension at top of every air squat. Modifications: Burpee → step-back burpee; Run → march in place 30 sec.
Cool-Down
90-sec pigeon pose each side · 60-sec hip flexor stretch · 60-sec doorframe chest stretch