Most of you have a clear understanding of how we implement our program through familiarity with the Workout of the Day (WOD) that you experience with your coach in a private or group setting. What is likely less clear is the rationale behind the WOD or more specifically what motivates the specifics of our programming. 

We oftentimes refer to our program as “hardcore casual”; an optimal blend of all of the best aspects of fitness that provide you results. Our model allows for wide variance of mode, exercise, metabolic pathway, rest, intensity, sets and reps. In fact, it is mathematically likely that each 6 day cycle is a singularly unique stimulus never to be repeated in the lifetime of our program. Below you will find a breakdown of how our program is constructed. (It’s very thorough but if you’re interested, you’ll have a significantly greater understanding of “the why” to the Veneration training program).

Elements by Modality 

Our workouts are elegantly composed of three distinct modalities: metabolic conditioning, gymnastics and weightlifting. The elements, or exercises, chosen for each modality are selected for their functionality, neuroendocrine response and overall capacity to dramatically and broadly impact the human body.

The metabolic conditioning is monostructural activities commonly referred to as “cardio,” the purpose of which is primarily to improve cardiorespiratory capacity and stamina. 

The gymnastics modality comprises body-weight exercises/elements or calisthenics and its primary purpose is to improve body control by improving neurological components like coordination, balance, agility and accuracy, and to improve functional upper-body capacity and trunk strength. 

The weightlifting modality comprises the most important weight-training basics, Olympic lifts and powerlifting, where the aim is primarily to increase strength, power and hip/leg capacity. 

Workout Structure

The workouts themselves are each represented by the inclusion of one, two or three modalities for each day. In every case each modality is represented by a single exercise. These elements are made intense by pace, load, reps, sets and rest in a strategic combination with each workout being built with a specific priority.

When the workout includes a solo exercise the focus is on a single effort where all attention is dedicated to that single element.

“Task priority” workouts get their title because the task is determined but the time varies. The workout is measured by the time required to complete a specific amount of rounds or reps. The rounds and rep scheme are determined by the desired total to be completed through the entirety of the workout. 

“Time priority” workouts get their title because the individual is kept moving for a specified time and the goal is to complete as many cycles as possible. The elements are chosen in order to provide a challenge that manifests only through repeated cycles. The elements chosen are not significant outside of the pace required to maximize rotations completed within the time allotted. 

Some days we work for a relatively long period of time while other days are shorter. Sometimes we go relatively heavy and other days we go light. Some days the prescribed intensity is maximal with others sub-maximal. All daily work is determined in systematic conjunction with all other sessions programmed in the respective 6 day cycle.


Our experience with our clients following our methods have created an unrivaled bodily response. The information garnered through our feedback allows us to continue building a program that is remarkable in composition, symmetry, balance, theme and character. We continue to deliver results from a working knowledge of physiological response, a well-developed sense of the limits of human performance, the use of effective elements, and experimentation. 

Through our coaching practice we are constantly encouraging new skill development, generating unique stressors, crossing modes, incorporating quality movements and hitting all three metabolic pathways.

With this format, our clients can effectively work at the prescribed intensities throughout the week but by Sunday both neuromuscular function and anatomy are fatigued to the point where continued work becomes noticeably less effective and impossible without reducing intensity, calling for an active recovery day. 

Click here to read “When Should I Take A Rest Day?” to learn more about active recovery.

Stay safe and keep moving, 


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