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
HIITConditioningSpeed
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
01AwakenForm, baseline, conditioning▾
01
Awaken
Form, baseline, conditioning
MonFrostbeam Sprints
Week 1 • Intensity 4/10- Sprint intervals8 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 1 • Intensity 4/10- KB clean & press3 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 1 • Intensity 4/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 1 block(s)—
ThuTabata Finisher
Week 1 • Intensity 4/10- Tabata x 420s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 1 • Intensity 4/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
02AwakenForm, baseline, conditioning▾
02
Awaken
Form, baseline, conditioning
MonFrostbeam Sprints
Week 2 • Intensity 4/10- Sprint intervals8 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 2 • Intensity 4/10- KB clean & press3 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 2 • Intensity 4/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 1 block(s)—
ThuTabata Finisher
Week 2 • Intensity 4/10- Tabata x 420s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 2 • Intensity 4/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
03AwakenForm, baseline, conditioning▾
03
Awaken
Form, baseline, conditioning
MonFrostbeam Sprints
Week 3 • Intensity 5/10- Sprint intervals9 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 3 • Intensity 5/10- KB clean & press3 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 3 • Intensity 5/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 1 block(s)—
ThuTabata Finisher
Week 3 • Intensity 5/10- Tabata x 420s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 3 • Intensity 5/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
04AwakenForm, baseline, conditioning▾
04
Awaken
Form, baseline, conditioning
MonFrostbeam Sprints
Week 4 • Intensity 5/10- Sprint intervals9 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 4 • Intensity 5/10- KB clean & press3 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 4 • Intensity 5/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 1 block(s)—
ThuTabata Finisher
Week 4 • Intensity 5/10- Tabata x 420s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 4 • Intensity 5/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
05ForgeBuild the foundation▾
05
Forge
Build the foundation
MonFrostbeam Sprints
Week 5 • Intensity 6/10- Sprint intervals10 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 5 • Intensity 6/10- KB clean & press3 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 5 • Intensity 6/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 2 block(s)—
ThuTabata Finisher
Week 5 • Intensity 6/10- Tabata x 520s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 5 • Intensity 6/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
06ForgeBuild the foundation▾
06
Forge
Build the foundation
MonFrostbeam Sprints
Week 6 • Intensity 6/10- Sprint intervals10 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 6 • Intensity 6/10- KB clean & press4 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 6 • Intensity 6/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 2 block(s)—
ThuTabata Finisher
Week 6 • Intensity 6/10- Tabata x 520s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 6 • Intensity 6/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
07ForgeBuild the foundation▾
07
Forge
Build the foundation
MonFrostbeam Sprints
Week 7 • Intensity 7/10- Sprint intervals11 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 7 • Intensity 7/10- KB clean & press4 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 7 • Intensity 7/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 2 block(s)—
ThuTabata Finisher
Week 7 • Intensity 7/10- Tabata x 520s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 7 • Intensity 7/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
08ForgeBuild the foundation▾
08
Forge
Build the foundation
MonFrostbeam Sprints
Week 8 • Intensity 7/10- Sprint intervals11 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 8 • Intensity 7/10- KB clean & press4 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 8 • Intensity 7/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 2 block(s)—
ThuTabata Finisher
Week 8 • Intensity 7/10- Tabata x 520s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 8 • Intensity 7/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
09AscendPush above your limits▾
09
Ascend
Push above your limits
MonFrostbeam Sprints
Week 9 • Intensity 8/10- Sprint intervals12 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 9 • Intensity 8/10- KB clean & press4 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 9 • Intensity 8/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 3 block(s)—
ThuTabata Finisher
Week 9 • Intensity 8/10- Tabata x 620s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 9 • Intensity 8/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
10AscendPush above your limits▾
10
Ascend
Push above your limits
MonFrostbeam Sprints
Week 10 • Intensity 8/10- Sprint intervals12 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 10 • Intensity 8/10- KB clean & press4 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 10 • Intensity 8/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 3 block(s)—
ThuTabata Finisher
Week 10 • Intensity 8/10- Tabata x 620s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 10 • Intensity 8/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
11AscendPush above your limits▾
11
Ascend
Push above your limits
MonFrostbeam Sprints
Week 11 • Intensity 9/10- Sprint intervals13 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 11 • Intensity 9/10- KB clean & press5 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 11 • Intensity 9/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 3 block(s)—
ThuTabata Finisher
Week 11 • Intensity 9/10- Tabata x 620s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 11 • Intensity 9/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
12AscendPush above your limits▾
12
Ascend
Push above your limits
MonFrostbeam Sprints
Week 12 • Intensity 9/10- Sprint intervals13 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 12 • Intensity 9/10- KB clean & press5 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 12 • Intensity 9/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 3 block(s)—
ThuTabata Finisher
Week 12 • Intensity 9/10- Tabata x 620s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 12 • Intensity 9/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
13TranscendFinal form▾
13
Transcend
Final form
MonFrostbeam Sprints
Week 13 • Intensity 10/10- Sprint intervals14 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 13 • Intensity 10/10- KB clean & press5 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 13 • Intensity 10/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 4 block(s)—
ThuTabata Finisher
Week 13 • Intensity 10/10- Tabata x 720s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 13 • Intensity 10/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
14TranscendFinal form▾
14
Transcend
Final form
MonFrostbeam Sprints
Week 14 • Intensity 10/10- Sprint intervals14 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 14 • Intensity 10/10- KB clean & press5 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 14 • Intensity 10/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 4 block(s)—
ThuTabata Finisher
Week 14 • Intensity 10/10- Tabata x 720s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 14 • Intensity 10/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
15TranscendFinal form▾
15
Transcend
Final form
MonFrostbeam Sprints
Week 15 • Intensity 10/10- Sprint intervals15 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 15 • Intensity 10/10- KB clean & press5 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 15 • Intensity 10/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 4 block(s)—
ThuTabata Finisher
Week 15 • Intensity 10/10- Tabata x 720s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 15 • Intensity 10/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
16TranscendFinal form▾
16
Transcend
Final form
MonFrostbeam Sprints
Week 16 • Intensity 10/10- Sprint intervals15 x 200m @ 90% · rest 90s
- Plank3 x 45s
TueKettlebell Surgical
Week 16 • Intensity 10/10- KB clean & press6 x 5/side · rest 90s
- KB snatch5 x 6/side · rest 90s
- KB front squat4 x 8 · rest 90s
WedEMOM Brutal
Week 16 • Intensity 10/10- EMOM 20 min—
- Min 1: 5 thrusters—
- Min 2: 8 burpees—
- Min 3: 12 cal row—
- Min 4: 10 box jumps—
- Repeat 4 block(s)—
ThuTabata Finisher
Week 16 • Intensity 10/10- Tabata x 720s on / 10s off, 8 rounds each
- Air squats—
- Push-ups—
- Mountain climbers—
- Jumping lunges—
SatSpeed + Agility
Week 16 • Intensity 10/10- Ladder drills10 min
- Cone sprints10 x 20m
- Lateral bounds4 x 10/side
Words from Zaros
- "I will become invincible."
- "Power without precision is wasted."
- "Rise. The hour does not wait."