TRAINING
SCHEDULE
your full training week
Every session is 45 minutes led by a coach built around an 80/20 strength-to-conditioning ratio. Every workout is planned before you arrive so you just show up and train.
Strength Training.
Progressive, structured sessions focused on legs and shoulders, upper body — split across the week so every muscle group gets the work it needs and the recovery it deserves. Olympic bars, squat racks, dumbbells, TRX, and more.
Cardio & Core.
Integrated into every strength session as a purposeful finisher — not filler. Designed to build conditioning, improve endurance, and make sure you leave every session feeling like you actually worked.
Warrior Sessions.
High-intensity. Total body. Cardio and core focused. Warrior days challenge your conditioning in a way strength training alone doesn't — structured, coached, and built to be hard in the right way.
Progressive Strength.
Total body progressive strength — the most well-rounded session of the week. If you can only come in once, this is the session. Built to complement everything you've done Monday through Saturday.
UP TO 11 TIMES DAILY.
| MON | TUE | WED | THU | FRI | SAT | SUN |
|---|---|---|---|---|---|---|
| 5:15 AM | 5:15 AM | 5:15 AM | 5:15 AM | 5:15 AM | 8:15 AM | 9:15 AM |
| 6:15 AM | 6:15 AM | 6:15 AM | 6:15 AM | 6:15 AM | 9:15 AM | 10:15 AM |
| 7:15 AM | 7:15 AM | 7:15 AM | 7:15 AM | 7:15 AM | 10:15 AM | — |
| 9:30 AM | 8:30 AM | 8:30 AM | 8:30 AM | 9:30 AM | — | — |
| 10:30 AM | 9:30 AM | 9:30 AM | 9:30 AM | 10:30 AM | — | — |
| 12:00 PM | 10:30 AM | 10:30 AM | 10:30 AM | 12:00 PM | — | — |
| 4:15 PM | 4:15 PM | 12:00 PM | 4:15 PM | 4:15 PM | — | — |
| 5:15 PM | 5:15 PM | 4:15 PM | 5:15 PM | 5:15 PM | — | — |
| 6:15 PM | 6:15 PM | 5:15 PM | 6:15 PM | 6:15 PM | — | — |
| 7:15 PM | 7:15 PM | 6:15 PM | 7:15 PM | — | — | — |
| — | — | 7:15 PM | — | — | — | — |
Built for strength, accountability, and real results - we help you train harder, stay consistent, and become your strongest self.
Train at O2
Contact Us
3971 Major MacKenzie Dr W, Vaughan
+1 (519) 466-3131
o2strong.vaughan@gmail.com
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