The Reveal
The final block of the 6x6 Challenge. Month 5 (The Shred) pushes maximum fat oxidation with high-intensity Tabata intervals (20s work / 10s rest) at RPE 8-9, while Month 6 (Peak Performance) demands absolute peak output (45s work / 15s rest at RPE 9-10) with advanced core progressions and heavy compound movements.
Phase Goals
- Maximize fat oxidation and strip remaining body fat with high-intensity Tabata intervals
- Carve out deep core definition and abdominal wall thickness with advanced progressions
- Month 5: 20s work / 10s rest (Tabata) across 6 laps at RPE 8-9
- Month 6: 45s work / 15s rest across 4 laps at RPE 9-10
- Reinforce the deep core with a daily 5-min ab finisher
- Peak athletic conditioning and muscular endurance for the 6-month culmination
Month 5
Phase 3: The Shred
WARMUP (5 min): 1m High Knees, 1m Jumping Jacks, 1m Bodyweight Squats, 1m Plank, 1m Mobility Flow
| Day | Activity Type | Exercises | Duration | Intensity | Volume |
|---|---|---|---|---|---|
| Monday | Cardio HIIT | High-intensity Tabata intervals to maximize fat oxidation and torch calories. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | Very High (RPE 8-9) | 20s Work / 10s Rest (Tabata) | 6 Laps |
| Tuesday | Resistance | Loaded core and compound resistance to build density and carve out deep definition. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | Very High (RPE 8-9) | 20s Work / 10s Rest (Tabata) | 6 Laps |
| Wednesday | Cardio HIIT | High-intensity Tabata intervals to maximize fat oxidation and torch calories. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | Very High (RPE 8-9) | 20s Work / 10s Rest (Tabata) | 6 Laps |
| Thursday | Resistance | Loaded core and compound resistance to build density and carve out deep definition. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | Very High (RPE 8-9) | 20s Work / 10s Rest (Tabata) | 6 Laps |
| Friday | Hybrid | Mixed energy systems blending power, strength, and conditioning. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | Very High (RPE 8-9) | 20s Work / 10s Rest (Tabata) | 6 Laps |
| Saturday | Endurance | Zone 2/3 aerobic base work capped with an ab finisher. | 60-120 mins + Ab Finisher | Moderate (Zone 2) | 1 Massive Session |
| Sunday | Recovery | Active recovery mobility flow to restore and prepare for the week ahead. | Active Recovery | Low | N/A |
High-intensity Tabata intervals to maximize fat oxidation and torch calories.
Loaded core and compound resistance to build density and carve out deep definition.
High-intensity Tabata intervals to maximize fat oxidation and torch calories.
Loaded core and compound resistance to build density and carve out deep definition.
Mixed energy systems blending power, strength, and conditioning.
Zone 2/3 aerobic base work capped with an ab finisher.
Active recovery mobility flow to restore and prepare for the week ahead.
FINISHER (5 min): 1m Plank, 1m Flutter Kicks, 1m Bicycle Crunches, 1m Leg Raises, 1m Hollow Hold
REMARKS: 20s Work / 10s Rest (Tabata) across 6 laps at RPE 8-9. If training at home, use water jugs, backpacks, or resistance bands to add load.
Month 6
Phase 3: Peak Performance
WARMUP (5 min): 1m High Knees, 1m Jumping Jacks, 1m Bodyweight Squats, 1m Plank, 1m Mobility Flow
| Day | Activity Type | Exercises | Duration | Intensity | Volume |
|---|---|---|---|---|---|
| Monday | Cardio HIIT | Peak cardiovascular output and high-power intervals pushed to maximum capacity. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | Maximum (RPE 9-10) | 45s Work / 15s Rest | 4 Laps |
| Tuesday | Resistance | Elite gymnastics core strength and heavy compound loading for the ultimate peak. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | Maximum (RPE 9-10) | 45s Work / 15s Rest | 4 Laps |
| Wednesday | Cardio HIIT | Peak cardiovascular output and high-power intervals pushed to maximum capacity. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | Maximum (RPE 9-10) | 45s Work / 15s Rest | 4 Laps |
| Thursday | Resistance | Elite gymnastics core strength and heavy compound loading for the ultimate peak. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | Maximum (RPE 9-10) | 45s Work / 15s Rest | 4 Laps |
| Friday | Hybrid | Mixed energy systems blending power, strength, and conditioning. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | Maximum (RPE 9-10) | 45s Work / 15s Rest | 4 Laps |
| Saturday | Endurance | Zone 2/3 aerobic base work capped with a 9-station ab finisher. | 60-120 mins + 9-Station Ab Finisher | Moderate (Zone 2) | 1 Massive Session |
| Sunday | Recovery | Active recovery mobility flow to restore and prepare for the week ahead. | Active Recovery | Low | N/A |
Peak cardiovascular output and high-power intervals pushed to maximum capacity.
Elite gymnastics core strength and heavy compound loading for the ultimate peak.
Peak cardiovascular output and high-power intervals pushed to maximum capacity.
Elite gymnastics core strength and heavy compound loading for the ultimate peak.
Mixed energy systems blending power, strength, and conditioning.
Zone 2/3 aerobic base work capped with a 9-station ab finisher.
Active recovery mobility flow to restore and prepare for the week ahead.
FINISHER (5 min): 1m Plank, 1m Flutter Kicks, 1m Bicycle Crunches, 1m Leg Raises, 1m Hollow Hold
REMARKS: 45s Work / 15s Rest across 4 laps at RPE 9-10. If training at home, use water jugs, backpacks, or resistance bands to add load.
Challenge Complete!
Congratulations on completing the GMTM 6X6 Challenge! You have transformed your fitness over 6 months of dedicated training. Your core is stronger, your body is leaner, and your mind is tougher than ever.