NØDE Archetypes

Six core workout structures designed for elite hybrid performance

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PR1ME

// Primary Strength

Build maximal strength, refined technique, progressive overload.

Structure

WARMUP → WAVE (main lift) → SUPERSET (secondary) → Optional FINISHER → COOLDOWN

Examples

  • • 10-8-8-8
  • • 9-8-7-6+
  • • 6-4-3-2-1
  • • 6-3-1-1-1
  • • 5-3-2-1-1

FORGE

// Strength Supersets

Develop muscular balance, body armor, skill under fatigue.

Structure

WARMUP → SUPERSET (Block A) → SUPERSET (Block B) → Optional FINISHER → COOLDOWN

Examples

  • • BB Strict Press + Push Jerk
  • • RFE Split Squat + Pull-ups
  • • DB Rows + Incline Bench

ENGIN3

// Hybrid EMOM

Improve threshold capacity, aerobic power, movement efficiency.

Structure

WARMUP → EMOM/E2MOM (skill + engine + loaded movement) → Optional short burner

Examples

  • • EMOM x 16 (4 stations × 4 rounds)
  • • E2MOM x 8
  • • 1:10 rotation × 12

CIRCUIT_X

// Anaerobic MetCon

Develop fast conditioning, mixed modal capacity, anaerobic durability.

Structure

WARMUP → 1-3 AMRAP blocks (4-8 mins) → Pair work, YGIG, or solo cycles

Examples

  • • 6:30 AMRAP (pairs)
  • • 4-min burners
  • • Hyrox-style rep schemes (100/80/60 reps)

CAPAC1TY

// Long Engine Conditioning

Build aerobic base, pacing strategy, long-range repeatability.

Structure

WARMUP → One long block (12-20 mins) or two medium blocks

Examples

  • • 18:00 cap
  • • 14:00 aerobic engine
  • • 30:00 mixed capacity

FLOWSTATE

// Deload, Movement & Mobility

Facilitate recovery, mobility, tissue health, longevity.

Structure

Light lifting (tempo) → KB flows → Slow EMOMs → Long cooldown → Breathwork + mobility

Examples

  • • Tempo work
  • • KB flows
  • • Slow EMOMs

Section Types

WARMUP

Dynamic movement prep, activation, mobility work

Duration: 5-10 minutes

WAVE

Progressive strength sets with descending reps (e.g., 10-8-8-8)

Duration: 15-25 minutes

SUPERSET

Paired exercises performed back-to-back (push/pull, squat/hinge)

Duration: 12-20 minutes

EMOM

Every Minute On the Minute - work at start of each minute

Duration: 10-20 minutes

AMRAP

As Many Rounds As Possible - max rounds in time cap

Duration: 4-12 minutes

FOR_TIME

Complete prescribed work as fast as possible

Duration: 5-30 minutes

CIRCUIT

Multiple AMRAP blocks with rest between

Duration: 20-40 minutes

CAPACITY

Long-duration aerobic/anaerobic threshold work

Duration: 12-30 minutes

FLOW

Tempo work, KB flows, slow EMOMs for recovery

Duration: 15-25 minutes

FINISHER

Short, high-intensity burn to finish the session

Duration: 3-8 minutes

COOLDOWN

Mobility, stretching, breathwork

Duration: 5-10 minutes

Exercise Database

Comprehensive library of exercises with tier prescriptions, movement patterns, and archetype compatibility

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