FRST Fitness

PHASE 6

GRIP & GROWTH

What if one of the biggest predictors of strength, performance, and long-term health was literally in your hands? 👊

Phase 6 focuses on building muscle while developing one of the most overlooked forms of strength: GRIP.

🔥 Lift heavier and hold longer
🔥 Build muscle by utilizing Time Under Tension (T.U.T)
🔥 Improve stabilization, performance and control
🔥 Increase confidence carrying, lifting, pulling, and performing in everyday life

This phase challenges your grip in different ways—different positions, different holds, different demands—forcing your body to adapt and grow.

🔥 F**T Focus: Lactate Energy System

⏱ 45–60 second work periods
⚡ Longer holds. More fatigue. Bigger burn.

This is the zone where muscles start screaming and your mind wants to quit.

Why train here?

🔥 Improve muscular endurance
🔥 Increase fatigue resistance
🔥 Build more muscle through longer time under tension
🔥 Teach your body to perform when the burn kicks in

And the best part?

📈 You’ll TEST your grip strength
📈 Track your progress
📈 See measurable improvement

Because what gets measured gets stronger. 🚀

👇 How strong is your grip REALLY?

Come test your grip strength with us and see what proper programming can do.

FRST Fitness. Fitness with Purpose.

Online fitness shopping is chaos.

So we fixed it.

🏪 The FRST Store = curated aisles only

🥤 Protein
💥 Creatine
💊 Vitamins
🏋️ Equipment
🧠 Mindset

No fluff.
No guesswork.
No wasted money.

Explore the aisles, send any products you think are worthy of the sort list!

👉 Link in bio — shop smarter, not harder

You’re Wasting Time and Money — Here’s How to Save Both ⏳💰

Buying supplements online has become a mess.

Search something simple like “protein powder” and suddenly you’re staring at hundreds — sometimes thousands — of options.

Every product claims to be:

⚡ Scientifically proven
💪 Ultra-anabolic
🔥 Elite performance formula

Flashy labels.
Buzzwords everywhere.
And somehow every brand claims to be the best.

Most people end up doing one of two things:

• Spending hours researching
• Or buying something that looks good but isn’t actually worth it

So we solved the problem.

We went through thousands of products and filtered them down to the ones that actually make sense.

Quality. Value. Results.

Welcome to:

🏪 The FRST Store

Inside you’ll find curated “aisles” of products we actually use, trust, and recommend.

No endless scrolling.
No comparing 50 different labels.
No guessing.

Just the best options in one place.

Supplements
Vitamins
Creatine
Equipment
Mindset & Training Books

All organized so you can buy smarter — not harder.

👉 Click the link in bio to explore the FRST Store

Save time.
Save money.
Shop Smarter - Not Harder.

FRST Fitness. Fitness With Purpose.

Phase 3: ZONE 5 TRAINING ⚡
Max Effort. Maximum Results.

Zone 5 is where your body works at 95–100% of max effort — short bursts of 10–20 seconds that push your heart, lungs, and muscles to their limit.

🔥 Why train in Zone 5?
• Improves anaerobic power and conditioning
• Builds explosive strength and athletic speed
• Increases recovery between heavy lifts and sprints

💥 What to expect:
Short, intense intervals.
Heavy breathing.
Legs burning.
Real performance gains.

This is the zone that helps you lift stronger, move faster, and recover quicker.

👉 Drop a 🔥 for a 30 minute SPRINT program
👉 Tag someone who needs to try Phase 3

FRST Fitness
Fitness with Purpose.

PerformanceTraining TrainHard F**TClasses OttawaFitness

PHASE 3: STRENGTH⚡️POWER

The base has been built. Now it’s time to hit the gas. Introducing…

D
R
O
P

S
E
T
S

Phase 3 combines heavy strength work, explosive power movements, and short Zone 5 intervals to push your body to perform at its highest level. Progressively loading the body more and more to reach maximal strength gains.

🔥 What to expect:
• Heavier lifts, each set heavier than before
• Explosive movements at full throttle
• 10–20s all-out cardio bursts

This phase builds real strength, athletic power, and the ability to push past your limits.

👉 Comment POWER if you’re ready for Phase 3.
👉 Tag someone to gift them a Free Week Pass!

FRST Fitness
Fitness with Purpose.

PerformanceTraining F**TClasses TrainHard OttawaFitness