The Frost Emperor

Zaros

Refined. Ruthless. Efficient.

Short, surgical, punishing sessions. Maximum return per minute. Precision over volume.

4–6h

Weekly

4/5

Difficulty

16 wk

Length

Choose your level

Beginner mode: lower set counts, "start light" cues, and 3 sessions per week to build the habit safely.

Phase 1

Awaken

Weeks 1–4

Phase 2

Forge

Weeks 5–8

Phase 3

Ascend

Weeks 9–12

Phase 4

Transcend

Weeks 13–16

16-week roadmap

Awaken · 3 sessions

Build aerobic base + technique

▾

Mon

Frostbeam Sprints — Speed & Power

Week 1 · Phase 1 W1

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 6 x 60s @ 80% / 90s easy
Broad jump (full reset)4 x 5· rest 60s
Single-leg bound3 x 10/side· rest 60s
Plank2 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 1 · Phase 1 W1

KB halos + hip openers · 3x102 x —
KB clean & press3 x 5/side @ RPE 7.5· rest 90s
KB front squat (double)3 x 8· rest 90s
KB Turkish get-up2 x 3/side· rest 90s
Goblet reverse lunge2 x 10/leg· rest 75s
Renegade row (DB)2 x 8/side· rest 60s
KB swing finisher4 x 20· rest 45s

Wed

EMOM — Conditioning

Week 1 · Phase 1 W1

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Awaken · 3 sessions

Build aerobic base + technique

▾

Mon

Frostbeam Sprints — Speed & Power

Week 2 · Phase 1 W2

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 6 x 60s @ 80% / 90s easy
Broad jump (full reset)5 x 5· rest 60s
Single-leg bound4 x 10/side· rest 60s
Plank3 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 2 · Phase 1 W2

KB halos + hip openers · 3x102 x —
KB clean & press4 x 5/side @ RPE 8· rest 90s
KB front squat (double)4 x 8· rest 90s
KB Turkish get-up3 x 3/side· rest 90s
Goblet reverse lunge3 x 10/leg· rest 75s
Renegade row (DB)3 x 8/side· rest 60s
KB swing finisher5 x 20· rest 45s

Wed

EMOM — Conditioning

Week 2 · Phase 1 W2

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Awaken · 3 sessions

Build aerobic base + technique

▾

Mon

Frostbeam Sprints — Speed & Power

Week 3 · Phase 1 W3

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 6 x 60s @ 80% / 90s easy
Broad jump (full reset)5 x 5· rest 60s
Single-leg bound4 x 10/side· rest 60s
Plank3 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 3 · Phase 1 W3

KB halos + hip openers · 3x102 x —
KB clean & press4 x 5/side @ RPE 8· rest 90s
KB front squat (double)4 x 8· rest 90s
KB Turkish get-up3 x 3/side· rest 90s
Goblet reverse lunge3 x 10/leg· rest 75s
Renegade row (DB)3 x 8/side· rest 60s
KB swing finisher5 x 20· rest 45s

Wed

EMOM — Conditioning

Week 3 · Phase 1 W3

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Awaken · 3 sessions

Build aerobic base + technique (deload)

▾

Mon

Frostbeam Sprints — Speed & Power

Week 4 · Phase 1 W4 · Deload

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 6 x 60s @ 80% / 90s easy
Broad jump (full reset)3 x 5· rest 60s
Single-leg bound2 x 10/side· rest 60s
Plank2 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 4 · Phase 1 W4 · Deload

KB halos + hip openers · 3x102 x —
KB clean & press2 x 5/side @ RPE 6· rest 90s
KB front squat (double)2 x 8· rest 90s
KB Turkish get-up2 x 3/side· rest 90s
Goblet reverse lunge2 x 10/leg· rest 75s
Renegade row (DB)2 x 8/side· rest 60s
KB swing finisher3 x 20· rest 45s

Wed

EMOM — Conditioning

Week 4 · Phase 1 W4 · Deload

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Forge · 3 sessions

Lactic threshold intervals

▾

Mon

Frostbeam Sprints — Speed & Power

Week 5 · Phase 2 W1

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 8 x 45s @ 90% / 75s easy
Broad jump (full reset)4 x 5· rest 60s
Single-leg bound3 x 10/side· rest 60s
Plank2 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 5 · Phase 2 W1

KB halos + hip openers · 3x102 x —
KB clean & press3 x 5/side @ RPE 7.5· rest 90s
KB front squat (double)3 x 8· rest 90s
KB Turkish get-up2 x 3/side· rest 90s
Goblet reverse lunge2 x 10/leg· rest 75s
Renegade row (DB)2 x 8/side· rest 60s
KB swing finisher4 x 20· rest 45s

Wed

EMOM — Conditioning

Week 5 · Phase 2 W1

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Forge · 3 sessions

Lactic threshold intervals

▾

Mon

Frostbeam Sprints — Speed & Power

Week 6 · Phase 2 W2

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 8 x 45s @ 90% / 75s easy
Broad jump (full reset)5 x 5· rest 60s
Single-leg bound4 x 10/side· rest 60s
Plank3 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 6 · Phase 2 W2

KB halos + hip openers · 3x102 x —
KB clean & press4 x 5/side @ RPE 8· rest 90s
KB front squat (double)4 x 8· rest 90s
KB Turkish get-up3 x 3/side· rest 90s
Goblet reverse lunge3 x 10/leg· rest 75s
Renegade row (DB)3 x 8/side· rest 60s
KB swing finisher5 x 20· rest 45s

Wed

EMOM — Conditioning

Week 6 · Phase 2 W2

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Forge · 3 sessions

Lactic threshold intervals

▾

Mon

Frostbeam Sprints — Speed & Power

Week 7 · Phase 2 W3

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 8 x 45s @ 90% / 75s easy
Broad jump (full reset)5 x 5· rest 60s
Single-leg bound4 x 10/side· rest 60s
Plank3 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 7 · Phase 2 W3

KB halos + hip openers · 3x102 x —
KB clean & press4 x 5/side @ RPE 8· rest 90s
KB front squat (double)4 x 8· rest 90s
KB Turkish get-up3 x 3/side· rest 90s
Goblet reverse lunge3 x 10/leg· rest 75s
Renegade row (DB)3 x 8/side· rest 60s
KB swing finisher5 x 20· rest 45s

Wed

EMOM — Conditioning

Week 7 · Phase 2 W3

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Forge · 3 sessions

Lactic threshold intervals (deload)

▾

Mon

Frostbeam Sprints — Speed & Power

Week 8 · Phase 2 W4 · Deload

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 8 x 45s @ 90% / 75s easy
Broad jump (full reset)3 x 5· rest 60s
Single-leg bound2 x 10/side· rest 60s
Plank2 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 8 · Phase 2 W4 · Deload

KB halos + hip openers · 3x102 x —
KB clean & press2 x 5/side @ RPE 6· rest 90s
KB front squat (double)2 x 8· rest 90s
KB Turkish get-up2 x 3/side· rest 90s
Goblet reverse lunge2 x 10/leg· rest 75s
Renegade row (DB)2 x 8/side· rest 60s
KB swing finisher3 x 20· rest 45s

Wed

EMOM — Conditioning

Week 8 · Phase 2 W4 · Deload

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Ascend · 3 sessions

Peak HIIT power

▾

Mon

Frostbeam Sprints — Speed & Power

Week 9 · Phase 3 W1

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 10 x 30s @ max / 60s easy
Broad jump (full reset)4 x 5· rest 60s
Single-leg bound3 x 10/side· rest 60s
Plank2 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 9 · Phase 3 W1

KB halos + hip openers · 3x102 x —
KB clean & press3 x 5/side @ RPE 7.5· rest 90s
KB front squat (double)3 x 8· rest 90s
KB Turkish get-up2 x 3/side· rest 90s
Goblet reverse lunge2 x 10/leg· rest 75s
Renegade row (DB)2 x 8/side· rest 60s
KB swing finisher4 x 20· rest 45s

Wed

EMOM — Conditioning

Week 9 · Phase 3 W1

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Ascend · 3 sessions

Peak HIIT power

▾

Mon

Frostbeam Sprints — Speed & Power

Week 10 · Phase 3 W2

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 10 x 30s @ max / 60s easy
Broad jump (full reset)5 x 5· rest 60s
Single-leg bound4 x 10/side· rest 60s
Plank3 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 10 · Phase 3 W2

KB halos + hip openers · 3x102 x —
KB clean & press4 x 5/side @ RPE 8· rest 90s
KB front squat (double)4 x 8· rest 90s
KB Turkish get-up3 x 3/side· rest 90s
Goblet reverse lunge3 x 10/leg· rest 75s
Renegade row (DB)3 x 8/side· rest 60s
KB swing finisher5 x 20· rest 45s

Wed

EMOM — Conditioning

Week 10 · Phase 3 W2

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Ascend · 3 sessions

Peak HIIT power

▾

Mon

Frostbeam Sprints — Speed & Power

Week 11 · Phase 3 W3

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 10 x 30s @ max / 60s easy
Broad jump (full reset)5 x 5· rest 60s
Single-leg bound4 x 10/side· rest 60s
Plank3 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 11 · Phase 3 W3

KB halos + hip openers · 3x102 x —
KB clean & press4 x 5/side @ RPE 8· rest 90s
KB front squat (double)4 x 8· rest 90s
KB Turkish get-up3 x 3/side· rest 90s
Goblet reverse lunge3 x 10/leg· rest 75s
Renegade row (DB)3 x 8/side· rest 60s
KB swing finisher5 x 20· rest 45s

Wed

EMOM — Conditioning

Week 11 · Phase 3 W3

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Ascend · 3 sessions

Peak HIIT power (deload)

▾

Mon

Frostbeam Sprints — Speed & Power

Week 12 · Phase 3 W4 · Deload

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals2 x 10 x 30s @ max / 60s easy
Broad jump (full reset)3 x 5· rest 60s
Single-leg bound2 x 10/side· rest 60s
Plank2 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 12 · Phase 3 W4 · Deload

KB halos + hip openers · 3x102 x —
KB clean & press2 x 5/side @ RPE 6· rest 90s
KB front squat (double)2 x 8· rest 90s
KB Turkish get-up2 x 3/side· rest 90s
Goblet reverse lunge2 x 10/leg· rest 75s
Renegade row (DB)2 x 8/side· rest 60s
KB swing finisher3 x 20· rest 45s

Wed

EMOM — Conditioning

Week 12 · Phase 3 W4 · Deload

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Transcend · 3 sessions

Test, then deload

▾

Mon

Frostbeam Sprints — Speed & Power

Week 13 · Phase 4 W1

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals (deload)2 x 5 x 60s @ 75% / 90s easy
Broad jump (full reset)4 x 5· rest 60s
Single-leg bound3 x 10/side· rest 60s
Plank2 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 13 · Phase 4 W1

KB halos + hip openers · 3x102 x —
KB clean & press3 x 5/side @ RPE 7.5· rest 90s
KB front squat (double)3 x 8· rest 90s
KB Turkish get-up2 x 3/side· rest 90s
Goblet reverse lunge2 x 10/leg· rest 75s
Renegade row (DB)2 x 8/side· rest 60s
KB swing finisher4 x 20· rest 45s

Wed

EMOM — Conditioning

Week 13 · Phase 4 W1

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Transcend · 3 sessions

Test, then deload

▾

Mon

Frostbeam Sprints — Speed & Power

Week 14 · Phase 4 W2

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals (deload)2 x 5 x 60s @ 75% / 90s easy
Broad jump (full reset)5 x 5· rest 60s
Single-leg bound4 x 10/side· rest 60s
Plank3 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 14 · Phase 4 W2

KB halos + hip openers · 3x102 x —
KB clean & press4 x 5/side @ RPE 8· rest 90s
KB front squat (double)4 x 8· rest 90s
KB Turkish get-up3 x 3/side· rest 90s
Goblet reverse lunge3 x 10/leg· rest 75s
Renegade row (DB)3 x 8/side· rest 60s
KB swing finisher5 x 20· rest 45s

Wed

EMOM — Conditioning

Week 14 · Phase 4 W2

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Transcend · 3 sessions

Test, then deload

▾

Mon

Frostbeam Sprints — Speed & Power

Week 15 · Phase 4 W3

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals (deload)2 x 5 x 60s @ 75% / 90s easy
Broad jump (full reset)5 x 5· rest 60s
Single-leg bound4 x 10/side· rest 60s
Plank3 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 15 · Phase 4 W3

KB halos + hip openers · 3x102 x —
KB clean & press4 x 5/side @ RPE 8· rest 90s
KB front squat (double)4 x 8· rest 90s
KB Turkish get-up3 x 3/side· rest 90s
Goblet reverse lunge3 x 10/leg· rest 75s
Renegade row (DB)3 x 8/side· rest 60s
KB swing finisher5 x 20· rest 45s

Wed

EMOM — Conditioning

Week 15 · Phase 4 W3

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Transcend · 3 sessions

Test, then deload (deload)

▾

Mon

Frostbeam Sprints — Speed & Power

Week 16 · Phase 4 W4 · Deload

Dynamic warm-up + skips · 8 min2 x —
Treadmill or bike intervals (deload)2 x 5 x 60s @ 75% / 90s easy
Broad jump (full reset)3 x 5· rest 60s
Single-leg bound2 x 10/side· rest 60s
Plank2 x 45s· rest 45s
Cooldown jog + stretch · 8 min2 x —

Tue

Kettlebell Surgical — Total-Body Strength

Week 16 · Phase 4 W4 · Deload

KB halos + hip openers · 3x102 x —
KB clean & press2 x 5/side @ RPE 6· rest 90s
KB front squat (double)2 x 8· rest 90s
KB Turkish get-up2 x 3/side· rest 90s
Goblet reverse lunge2 x 10/leg· rest 75s
Renegade row (DB)2 x 8/side· rest 60s
KB swing finisher3 x 20· rest 45s

Wed

EMOM — Conditioning

Week 16 · Phase 4 W4 · Deload

Row warm-up + dynamic flow · 8 min2 x —
EMOM 20 min — rotate: 5 DB thrusters · 8 burpees · 12 cal row · 10 box jumps · 12 air squats2 x 20 min
Cooldown + mobility · 10 min2 x —

Words from Zaros

"I will become invincible."
"Power without precision is wasted."
"Rise. The hour does not wait."