FREQUENTLY ASKED QUESTIONS

Q: Why can't I see the workouts on the website?

A: You must be a customer with an active membership in order to access the "workouts" page. If you ARE a customer with an active membership and you are not seeing the page, make sure you are logged in to your account by clicking the "person" icon in the upper right hand corner of the screen.

Q: How do I cancel my subscription?

A: To cancel your subscription, follow the "Manage Subscription" link at the bottom of the website. Log in using your Tier 1 Fitness credentials, then follow the on-screen process. You will have access to the program until your subscription period ends.

Q: How do I upgrade my subscription?

A: You can take advantage of our other discounted subscriptions (Silver and Gold) by following the "Manage Subscription" link at the bottom of the website. Log in using your Tier 1 Fitness credentials, then follow the on-screen process. You will be charged for your new subscription immediately.

Q: Do you offer personalized training?

A: Yes, we do! Personalized training with one of our coaches is $299/mo. Please email us at support@tier1fitnessusa.com or reach out to us on Instagram for more information regarding 1-on-1 coaching.

Q: What kind of equipment do I need to get started?

A: While some minimum level of equipment is required, you don't NEED access to a full gym to complete the workouts. Generally, we recommend you have the following:

Barbell and weights (rubber bumper plates preferable), Squat rack, Pull-up bar, Bench (preferably one that inclines), a plyo box (easy to build if you cannot buy one), Dumbbells, and Skinny resistance bands. Almost all of the exercises in the program can be modified, however. For example, if a workout calls for a dumbbell press and you don't have any appropriately weighted dumbbells, you should use a barbell instead.

Q: How long do the workouts take?

A: This is totally up to you, but all of our workouts are designed to be completed in 1 hour or less, from warm up to completion. Make sure you set your phone down, focus, and get the job done. The effectiveness of your training is closely related to the intensity at which you execute it.

 Q: How should I warm up for the workout?

A: Your warm up should include that you individually need as an athlete, but here is the official warm up template:

Row or run 1/4 mile or bike 3 min
Couch Stretch x 2 min ea leg
Sumo Squat To Stand x10
Inchworm Walkout x10
Chest Stretch x1 min ea side
Arm Cricles x10 small forward/back, 10x big forward/back
Skinny Band Pull Apart x20

Click here for the official warmup demo video.

Q: How much weight should I use for exercises?

A: This is going to depend on your ability level. The goal is generally to be able to complete the prescribed number of sets and reps with good technique, but obviously challenging enough that it causes a strength adaptation. At first, you may have to guess a bit to figure out what weight is right for you for each movement. As time goes on, you will have a better grasp of your capabilities and progression rate. Sometimes, a percentage is prescribed. This is shown as a % of your 1-rep max, or the most weight you can do for 1 repetition. If you do not know your 1-rep max, pick a weight that seems appropriate for the reps and sets. Eventually, you will test your max throughout the natural progression of the program.

Q: What does "3x5" etc mean?

A: The first number is always "sets" and the second number is "repetitions." Perform 3 sets of 5 reps (all with the same weight after working up to it, unless specified.) If a specific percentage or load is not prescribed, it is up to you to choose based on your ability. As always, make sure you warm up to the weight you plan to use for the work sets. Performing the sets and reps all with the same weight is also known as "sets across."

Q: What does "Work to a heavy (number)" mean?

A: Work to heavy means that you are going to take a handful of sets to work up to the heaviest possible weight (with good technique) for the amount of reps specified for that exercise for the day. The number of sets is up to you, and will increase with your strength. For example, if you are shooting for a heavy 5 back squat of 300 pounds, your progression may look like:

45x5, 135x5, 205x5, 250x5, 275x5, 300x5. In this case, 300x5 is the heavy set of 5 for the day.

Q: How do I modify exercises for injuries or lack of equipment?

A: This is going to vary by individual, however if you cannot think of any modifications, feel free to ask others in the comments for suggestions. Your coaches are also active in the comments and are more than happy to give you suggestions.

Q: What does "rounds for time" mean?

A: This means that the workout is scored by how long it takes you. Unless specified, there is no planned break in the workout. Simply start a stopwatch and end it once you've completed the last rep. Your score is your time. You should do these workouts quickly, but never sacrifice good technique for the sake of time.

Q: What's the difference between "rounds" and "sets"?

A: Rounds are typically done for time, IE "4 rounds for time", whereas sets generally doesn't contain a time component, unless otherwise specified.

Q: What is a 1:1 or 1:2 rest ratio?

A. These are work:rest ratios. a 1:1 rest ratio means that you will rest as long as the effort took you. For instance, if you're running 2 miles with a 1:1 rest ratio, you'll rest as long as the first mile took you before completing the second mile.