NOTORIOUS W.O.D.

NOTORIOUS W.O.D.

Week 1 — Rebuilding the Engine

I’m going to say something that most coaches don’t say out loud.

I’ve been out of shape.

Not “completely fell off.”
Not unhealthy.
Not sloppy.

But winded going up stairs.

And that hit me harder than any missed lift ever could.

Because here’s the truth: I look like I train. I’ve always been naturally lean. I can still move weight. But conditioning doesn’t lie. The stairs don’t care about aesthetics. They expose what’s really built under the hood.

And if I’m going to be the tip of the Parabellum spear, I can’t just look the part. I have to move like it.

So instead of hiding it, I’m documenting it.

This is the start of my rebuild.

The Why

Parabellum isn’t about random workouts. It’s about sequence.

Build.
Teach.
Perform.

Somewhere along the way, I was living in identity and skipping foundation. Lifting enough to maintain muscle. Staying busy. Coaching. Building programs. But not building my own engine.

That’s on me.

And here’s the bigger lesson:
You can’t perform at a high level without an aerobic base.
You can’t feel athletic without work capacity.
You can’t feel dangerous if you’re winded from stairs.

So this isn’t a “get shredded in 30 days” plan.

This is a rebuild of:

• Aerobic capacity
• Joint tolerance
• Work capacity
• Movement control

No ego lifts.
No fake intensity.
No performative grind.

Just structured, intelligent work.

The Plan (Week 1 Structure)

We’re starting with four strength days and two dedicated Zone 2 sessions.

Day 1 – Upper Strength
Day 2 – Zone 2 Cardio
Day 3 – Lower Strength
Day 4 – Off / Steps
Day 5 – Full Body Light + Conditioning
Weekend – One Zone 2 session + One Rest

Simple. Intentional. Repeatable.

The goal this week is not to feel crushed.
It’s to feel calibrated.

What This Is (And What It’s Not)

This is not a comeback arc.

This is leadership by example.

If I expect clients to rebuild intelligently, I rebuild intelligently.

If I preach sequencing, I follow sequencing.

If I say “train for war,” I start by making sure I can breathe under pressure.

This blog — Notorious W.O.D. — is going to track the process in real time. The wins. The adjustments. The reality.

Because being a coach doesn’t mean you’re always in peak form.

It means you know how to get back there.

Week 1 starts now.

Let’s build the engine.