My Monthly Fitness Routine (Founder Edition)

My Philosophy of Training

I don’t train for the stage or the finish line anymore—well, maybe a little (old habits die hard)—but my guiding principle is simple:

I want to always be ready to climb a mountain with weight on my back, both mentally and physically.

That means being able to endure long-haul travel, balance an intense work schedule, and still remain productive and energetic. For me, fitness should bring both joy and utility. It should make you capable in your body, mind, and life.

This translates to functional strength, endurance, speed, and discipline. A body and mind that work together. Longevity and physique follow naturally, but they’re no longer the leading goals.

Given my travel schedule, family life, and farm chores, I’ve built a simple weekly structure that I rarely vary and cycle intensity month by month:

• Consistency over complexity → Eliminates “What am I doing today?” procrastination.

• Nature as resistance → Farmer carries in the rain, long runs in midday sun, or hill repeats in the snow.

• Barefoot when possible → Keeps me grounded and strengthens stability.

• Silence while training → No podcasts or playlists (with the occasional exception) keeps me present and aligned.

My training isn’t about timing my peak for a single event—it’s about being ready for anything. It’s deeply rewarding to challenge the mind and body in ways that go beyond simply ticking “workout done” off the list.

My Weekly Training Routine

Here’s my exact structure: six anchor workouts plus a long run on Sundays.

Monday – Pull + Sled Push (45–60 mins)

• Heavy sled pushes with rope pull return 

• 50 pull-ups (sets of 10)

• Light core work

• Builds back, traps, lats, glutes, and biceps, forearms, grip shoulders while driving conditioning and work capacity.

Tuesday – Norwegian 6x4 VO₂ Max + 150 Deadlifts

• 6x4 intervals on an assault bike or treadmill (VO₂ max + lactate threshold).

• Superset with 150 moderate-load barefoot deadlifts (180 lbs, in sets of 25–30).

• Aim to maintain ~330 watts.

• One of the hardest sessions: Elite cardio meets muscular stamina.

Wednesday – Heavy Rope Skipping + Arms Circuit (6–10 rounds)

• 100 rotations of heavy rope skipping for coordination, shoulders, and forearms.

• 50 rotations of speed rope.

• Arm circuit: dumbbell curls, triceps extensions, and shoulder flys (20 reps each).

• Mix of athletic agility and upper-body aesthetics.

Thursday – 10 Sprints or Hill Sprints

• Ten 15 second sprints on an assault treadmill or track. 5 second stride out, 5 seconds all out, 5 seconds stride out 

• Alternates with hill sprints (never in the same week as track sprints).

• Superset with 15s battle ropes

Friday – Rowing + Push-Ups & Lunges Circuit

• 25 minutes rowing.

• Rowing + push-up ladder circuit:

• 1 min row + 15 push-ups

• 2 min row + 20 push-ups

• 3 min row + 30 push-ups

• 4 min row + 40 push-ups

• 5 min row + 30 push-ups

• 6 min row + 20 push-ups

• 1 min all-out row + push-ups to failure

• Row pace targets: 1:58/500m (steady), 1:35/500m (all-out).

• Push-ups with a resistance band for added intensity.

• Builds explosive power and aerobic conditioning.

• Efficient, full-body volume for strength, endurance, and mobility.

Saturday – Farm Strongman (1,000 reps)

• Carries, drags, throws, tire flips, push-ups, pull-ups, sledgehammer work, kettlebells, med ball slams.

• Builds functional strength, grip, resilience, and mental toughness.

Sunday – Long Run

• Steady, low-intensity run for fat metabolism, aerobic base, and mental clarity.

Periodization & Recovery

Training is only half the equation. Recovery is where the body is built.My tools: cold plunges, sauna, mobility work, Epsom salt baths, and breathwork.

• Hunting (7-14 days/year): The hunt itself becomes the workout (with occasional push-ups/pull-ups). Rucking is functional, grueling, and provides a mental reset and over alternative stimulus for the body allowing overworked muscles groups rest.

• Traveling (1 week every 4-6): I switch to AMRAP-style bodyweight workouts (20–30 minutes) + longer runs. This natural break also keeps the system fresh.

• Sickness: I rest more intentionally. If it’s mild to severe cold, I’ll take 1–2 full days off; otherwise, I’ll still aim for a daily sweat session (low-intensity AMRAP at home).

• Reset periods: If I’m flat for too long, I’ll take 2 days completely off, then dedicate a week to recalibration.

• Misogi (occasional): Inspired by Japanese ritual challenges—designed to test limits under extreme conditions. For me, it might be a brutal outdoor session in harsh elements. Training strips down to pure willpower and discipline. I taper intensity on either side of these events.

Training for me is less about chasing PRs and more about building a foundation I can rely on. If I can keep up with my kids, handle the farm, travel hard, and still have energy for the people and projects I care about, then I know my routine is working. Fitness isn’t about the single workout, the finish line, or the mirror. It’s about who you become when you show up, day after day. At the end of the day, my training isn’t about perfection—it’s about consistency, resilience, and being ready for whatever life throws my way.

Joel Primus

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