Mint Condition

13th Flow Mint Condition 12 Week Strength & Conditioning Program focuses on increasing fitness and conditioning while maintaining strength in the core lifts (squat, deadlift, press, bench press). Each day of programming includes multiple short conditioning pieces and a strength component.

Moderate level of training experience and access to common gym equipment including barbells and plates, kettlebells, dumbbells, bands, rower, bike are suggested. Each week consists of 5 days/week of training and should take about 60 minutes to complete each day.

In comparison to some of our other 12 week programs, Mint Condition is more focused on conditioning.

This program is delivered in a pdf format. Movement demo videos are not linked in the document, but they are available on the 13th Flow YouTube channel.