Active phase
Build the Engine
Establish the strength, aerobic foundation, movement durability, and long-duration capacity required for the mission ahead.
- Mission SOPs
- Six
- Completion
- 100%
- Status
- Active
Mission library
Mission SOPs
Presented in execution order. Select a mission to open its field manual.
Forge
Develop upper-body strength, pulling power, grip endurance, and shoulder durability.
Foundation
Build lower-body strength, posterior-chain power, unilateral stability, and carry capacity.
Engine
Develop the aerobic foundation required for sustained movement and reliable recovery.
Precision
Build balanced upper-body capacity while reinforcing movement quality and shoulder resilience.
Ascent
Develop durable legs and muscular endurance for long climbs, descents, and repeated effort.
Expedition
Practice sustained endurance, trail movement, fueling, and the preparation required for distance.
Suggested rhythm
Monday through Sunday
This is the default weekly sequence. ShaOS may adjust session placement when recovery, readiness, scheduling, or benchmark trends indicate that the athlete needs a different rhythm.