Propolis Fitness Collective

Start with our Intro Month

Three sessions a week doesn’t look impressive on paper.
But over months, it changes how you move, recover, and show up.
You don’t need more motivation.
You need enough consistency for the work to stack. Intro Month Offer is in bio. ❤️

Pack the bag.
Pick the schedule.
Commit longer than one session.
Easy! See you in Propolis 🐝🐝🐝

Motivation is optional. Showing up isn’t.
It’s in your hands.
Intro Offer is in the bio.

Week 3 - Back to Powerlifting 🔥

Strength (Mon/Wed/Fri):
Deadlift > Back Squat > Bench Press. Still 3×5, just heavier this week.

Metcons this week:
Mon - Posterior Prep: Cleans after deadlifts to pre-fatigue the posterior chain, with floor press to balance it out.
Tue - 3-Minute Intervals: Multiple movement patterns, steady pacing, consistent effort.
Wed - Midline + Grip: A chipper featuring toes-to-bar and lunges: core and grip will get tested.
Thu - Heavy & Fast: Heavy single cleans into barbell cycling, box jumps, and bike. A favorite for a reason.
Fri - Short Bodyweight Triplet: Upper-body push/pull mixed with cardio for a sharp, fast finish to the week.

Week 3 theme: Heavier strength work paired with varied conditioning to build power and control.

Week 1 - Power Meets Precision ⚡️

A brand-new strength cycle begins, this time blending powerlifting and weightlifting for a mix of raw strength and explosive movement.

Strength (Mon/Wed/Fri): We’re keeping the 3 × 5 scheme for working sets. Heavy back squats on Monday, bench press on Wednesday, and power cleans on Friday. The goal: crisp technique under heavy load.

Metcons this week:
Mon - Row & Lunge Engine: Descending row calories paired with fixed-rep overhead lunges. Push your wattage on the rower while holding form and control on every lunge.
Tue - Pull & Run: Power cleans, running, and strict pull-ups. Expect your grip and upper back to feel the burn, balance speed with smooth ex*****on.
Wed - Carry & Push: Six 2-minute windows across 12 minutes. Start each with push-ups and farmer’s carries, then spend the remaining time chasing max bike calories.
Thu - Threshold Grinder: Ten rounds of mixed-movement work before each row. The aim is consistent pacing, similar calorie counts every round.
Fri - Classic Couplet: Deadlifts and burpee box jumps. A VO2max-style test that blends moderate barbell load with fast, cyclical bodyweight effort.

Week 1 theme: The start of a fresh power-and-strength phase: heavy foundations, explosive transitions, and precision under fatigue.