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Pudzianowski-Style Conditioning

10-week advanced strongman program inspired by 5x WSM Mariusz Pudzianowski. Lower max loads, much higher conditioning emphasis — the athletic strongman approach that made him dominant in moving events.

Equipment
Barbell, Full Gym
Style
Heavy, High Intensity

Start Pudzianowski-Style Conditioning for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Ten-week advanced strongman block inspired by Mariusz Pudzianowski (5x WSM, 2002-2008). Pudz was famously different from his peers: relatively lighter (around 140-145kg), more athletic, with much higher conditioning capacity. He dominated moving events (yoke, farmers, atlas stones for time) where many heavier opponents gassed out. His training reflected that: lower max effort volume, much more cardio and event work.

Five training days per week. Compound strength + abundant moving event repeats + dedicated conditioning sessions.

Note: Inspired by Pudz's general approach. Used as a template for athletes who prioritize moving events over pure max effort.

The program

Here's week 1 of 10. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

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Enter your one-rep max and every percentage below turns into a weight you can load.

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Week 1

  1. Day 1 Strength + Yoke Repeats

    Squat5 × 5 @ 77%
    Yoke Walk 15m (50') Repeat yoke runs — short rest.5 × 15 m
    Romanian Deadlift3 × 8

  2. Day 2 Conditioning

    Assault Bike12 × 30 s
    Farmer's Walk 15m (50')5 × 15 m
  3. Day 3 Rest

  4. Day 4 Press + Stones

    Log Press5 × 5 @ 77%
    Bench Press4 × 6
    Atlas Stone to 1.2m (47")5 × 3

  5. Day 5 Tire + Sled

    Tire Flip5 × 6
    Sled Push Max Distance6 × 20 m
    Pull-Ups4 × 6

  6. Day 6 DL + Run

    Deadlift4 × 4 @ 80%
    Run30 min
    Cable Row3 × 10
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8
  • Week 9
  • Week 10

Weeks 2–10 are free in the Capazity app

Get the full 10-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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