Chrissy,

There are 3 columns
Legs and Ass
Beach Muscles
Conditioning Not for the Weak

Each one is a separate training session.

Follow them DOWN.

Each exercise or sequence is numbered.

EG:
Legs & Ass
1. Walking Lunge 100 feet PLUS
Backwards sled drag x 100 feet
Repeat 4-6x

2. SLRDL 5x PLUS
Keystone Deadlift 12-15x
Repeat 4x

3. Seated Calf Raise — 4×25

You will do the walking lunge for 100 feet, and add weight if you can, then with no rest do the backward sled drags.
Rest a minute or two, and do it again for 4-6 sets.
Then move on to #2.
Do the SLRDL and the Keystone Deadlift, rest, repeat until you have completed the session.

This applies for all sessions.

I hope I explained this right.

Question on the same topic, still a little unclear to me from the welcome video.

Are these sections intended for off days, or intended to be worked in with days 1, 2, and 3 of the method?

Zach,

No.

These are extra sessions.
We want you to train 5-6 days a week, and what you do is up to you.
We provide you with these as options, and they are programmed to flow with the block you are in.

So, you do Day 1, Day 2 and Day 3, and you can choose these as supplemental days.

Each one should be done alone.

EG: the upper body bodybuilding (Beach Muscles) is done as a standalone session, same for the Ass & Legs.
If you are in INSANE shape, you could do the conditioning after one of the bodybuilding sessions.

What you do is up to you, as I said.
You should do things on your “other” days (not Day 1-3) that get you further towards your goal.
So, if you want to do a Spartan Race, you probably should do something related to that.

If you want to add strength and muscle, these are a great idea.
If you want to run a 10K, you better run.

Get it?

I hope I explained this well.

Got it now, thank you very much Murph.