Tetrahedron (3x multiplier)
-Power & max effort focus
-Zone 5 usually
-3-5 reps / 3-5 min but not strict. Take as long as you need really.
-Aim for “Technical failure”
(Don’t need to get pinned)
Fire 🔥
THE ELEMENTS
Octahedron (6x multiplier)
-Strength focus/ “classic cardio”
-Zone 4 mostly
-6-9 reps / 1.5-3 min. Very important.
-Soft failure with maybe 1-2 reps leftover
Air 💨
Cube (9x multiplier)
-Hypertrophy/ Endurance focus. Classic “building” focus
-Zone 2/3. Bounces a bit.
-9-12 reps / 30-90s. STRICT. Even 15secs can make a big difference so be extra mindful.
-Aim for “true failure”, you shouldn’t be able to repeat your first set
Earth 🌎
Icosahedron (12x multiplier)
-Mobility/ recovery / isometric focus
-Zone 2 / with occasional zone 3
-13+ reps / rest as little as possible but shouldn’t be needed.
-no failure or “absolute failure”. (Stop if something hurts or feels funny)
Water 💧
Blue is associated mostly with Mobility & light resistance
20% resistance or less
Purple is associated with Performance & FUNction.
Various resistance/ effort intent
(Could also be Sport specific or recovery related )
Red is associated with Strength & Power
80-100% or zone 5
Orange is associated with Hypertrophy
60-80% resistance or zone 4
Green is associated with Function with light- light medium resistance
20-40% or zone 2
Yellow is associated with Endurance and cardio
40-60% or zone 3
THE COLORS
Muscle Focused:
2 DUAD- CABLES
3 TRIAD- DUMBBELLS
4 TETRAD- MACHINES
5 PENTAD- CARDIO
Movement Focused
6 HEXAD- RESISTANCE BAND
7 HEPTAD- BARBELL
8 OGDOAD- BODYWEIGHT
9 ENNEAD- CARDIO
Mixed
10 DECAD - BARBELL / SMITH
J JACK- FUNCTIONAL / BODYWEIGHT
Q QUEEN- FUNCTIONAL / STICK
K KING- RESISTANCE BAND / MED BALL
ACE: SPORTS
Base EQ MULTIPLIERS
1. Stick
2. Foam
3. Ball
4. Bag
5. Machines
6. Classic cardio
7. Real world cardio
8. Resistance band
9. Cable
10. Bodyweight
11. Dumbbell
12. Barbell
13. Misc/ Specialty
CARDIO EQ
- treadmill
- Elliptical
- Stair climb
- Ladder climb
- Assault bike
- Spin bike
- Sled
FUNCTIONAL EQ
- Box
- Racquet / tennis ball
- Med ball
- Field
- Trail
- Punching bag
- Bjj
- Skateboard/ bike
- Climbing wall
Some sports may count for multiple elements based on intensity & duration
(For any sports not listed, just assume the closest and most appropriate element for programming purposes)
Water💧= 3,000x per 30 min
Walking
Cleaning
Fishing
Archery
Bowling
Billiards
Horseback riding
Yardwork
Pickleball
Earth 🌎 = 6,000 per 30 min
Distance run
Distance ride
Swimming
Hiking
Rowing
Backpacking
Golf
Dance
Skating
Air 💨 = 9,000 per 30 min
Soccer
Basketball
Tennis
Ultimate frisbee
Lacrosse
Surfing
Volleyball
Softball
Skating
Fire 🔥 = 12,000 per 30 min
MMA
Wrestling
Sparring
Pitching
Skating
Sprinting
Swimming
Racing
Football
THE CARDS
Don’t worry, all the math has been done for all official workouts. This is for the nerds or anyone curious
There are two metrics of most importanc:
Power ranking
And energy points
Power ranking =
(EQ x OCT x ELE INT)
Energy points =
(ELE VOL * ROM) * (OCT * RES) * (EQ * TQ)
ELE or Elements are ranked based on volume and intensity.
(Vol | INT )
Fire 🔥 = 3 | 12
Air 💨 = 6 | 9
Earth 🌎 = 9 | 6
Water 💧 = 12 | 3
ROM or Range of motion may be adjusted if needed:
.33x for isometrics
.66x for supported moves
Or 1.2x for cardio/ functional
OCT or Octave is ranked based on a one through six scale.
RES or Resistance multipliers are awarded based on resistance utilized per fitness degree, on a 2-9.6 scale.
EQ or Equipment is ranked on a 1 - 13 scale respectively
Side note-
In some rare cases, there may be a TQ adjustment.
Functioning Like a range of motion adjustment,
Either;
.33x | .66x | or 1.2x
Also
Some movements may require double resistance relative to others on the same octave.
In which case, (octave*RES)* 2
Or the resistance element for that portion of the movement will be multiplied proportionally.
Thats about it
Card ranges & ranks:
THE MATH
