The MFLH 365 program is designed for athletes who want to build strength, endurance, and athleticism through a hybrid approach. It's ideal for those training for HYROX, endurance races, or anyone looking for a well-rounded, high-performance fitness routine. The program is scalable to suit beginners as well as advanced athletes aiming to improve their performance, stamina, and aesthetics.

For full participation in the MFLH 365 program, you'll need access to:

• Barbells and weight plates
• Dumbbells and kettlebells
• A squat rack and pull-up bar
• Cardio equipment (rower, bike, treadmill)
• Space for functional movements like sled work (optional but substitutions are provided)

The program can still be modified to suit those with limited equipment by using substitutions.

RPE is a tool to gauge workout intensity on a scale of 1 to 10, based on how hard you feel you're working.

• 1-2: Light effort (easy warm-up)
• 5-6: Moderate effort (challenging but sustainable)
• 7-8: Hard effort (intense but controlled)
• 9-10: Maximum effort (all-out)

This scale helps you adjust loading and effort to stay within your limits while making steady progress.

The MFLH 365 program provides movement demos for all exercises to ensure you understand proper technique and execution. These resources allow you to perform workouts safely and effectively. You’ll also have access to the MFLH community if you have questions.

To get the most out of MFLH 365, you’ll need:

• Barbells, dumbbells, and kettlebells
• Squat rack and pull-up bar
• Cardio machines (e.g., rower, bike, treadmill)
• Space for functional movements like sled work

Substitution options are available for exercises that require specialty equipment, like sled pushes or pulls.

Sled Push Substitutions:

• Plate push on turf or smooth surface
• Weighted box step-ups
• Standing bike sprints (short, powerful bursts)
• Treadmill power push (turned off)

Sled Pull Substitutions:

• Low cable sumo deadlift high pull with rope attachment
• Gorilla rows
• Chin-ups or pull-ups (with or without a towel for grip)
• Body rows or ring rows

These options help maintain similar strength and endurance benefits.

Yes! The MFLH 365 program is designed to improve both performance and body composition. Through a combination of strength training, hypertrophy work, and conditioning, you’ll build lean muscle, burn fat, and enhance your overall physique. When paired with proper nutrition, you’ll see significant muscle definition and aesthetic gains.

Time caps in conditioning workouts are there to provide a sense of direction and help you manage workout intensity. They guide you on how long each session should take, allowing you to adjust loading, distance, and volumeaccordingly. If you can’t finish within the cap, it may indicate the need to scale movements by reducing weight, distance, or reps to maintain the intended intensity. Conversely, if you finish well ahead of the cap, consider increasing the challenge.

This ensures you consistently push yourself while maintaining the workout’s intended purpose and effectiveness.