About this cycle

Jul. 9, 2018 – Sep. 22, 2018

All ReNA cycles teach and train…

The Burpee family, the Squat family, the Jump family, the Push-up family, the Pull-up family and Running basics.   All ReNA cycles use repetition and practice to train focused, functional, full range of motion, whole body movement.  All ReNA cycles use and teach bodyweight exercises, movement ratio’s & combinations, pacing, complex Burpee’s, jumping skills & drills, running skills & drills, movement transitions, movement progressions and HIIT protocols.  Start where you are, use what you have, do what you can do… J


In my thinking, it’s important to know where you were, where you are and where you want to be (goals).  ReNA uses a pre and post evaluation ‘workout’ (affectionately called EVE) and timed efforts to measure progress, think of them as a training yardstick.

V30 will emphasize the SQTH:PU, BBZ and [R] @ :60 > 10:00 efforts.  V30 will concentrate on longer ratio interval sets, e.g. [H > P @ 4:1] working speed (SQTH & or MC) & strength (PU).  V30 will have some challenging sprint sets & more fartlek (speed-play) and pace training.  Look for a new BBZ challenge set (week 11), lot’s of PU’s training and more PLP work…

Lastly, as always, be prepared for some unexpected HARD cherry’s, hsm’s, & HSM’s along the way!  Remember, it’s the HARD things that unlock the doors to the Magic Kingdom… J

Form & Movements

We’re still working on our form library, but you can view it here.


To reduce the risk of personal and bodily injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise evaluation and safety precautions. Exercise is not without risks, and this or any other exercise program may result in injury, aggravation of a preexisting condition, or adverse effect of overexertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and in very rare instances heart attack. The exercise instruction and advice presented in this video are in no way intended as a substitute for medical consultation. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have abnormal physical discomfort, you should stop immediately and consult a physician. ReNA®, LLC disclaims any and all liability from and in connection with these video training sessions… J

© ReNA® 2016