Fred Sirieix's 8 X 3 Routine Takes over Fitness Feeds Following Men's Health Feature
By Sophia Al-Mansoor
Q1: What exercises should I use during the three-minute intervals?
A1: Fred Sirieix relies heavily on boxing combinations on a heavy bag, shadowboxing with light weights, assault bike sprints, jump rope, and bodyweight calisthenics. Any modality that allows continuous, high-cadence movement without joint shearing works well, including the rowing machine, SkiErg, or hill sprints.
Q2: How many times per week should the 8 x 3 cardio workout be performed?
A2: Sirieix trains with daily discipline, but his intensity shifts across the week. For most trainees over 40, scheduling the full 8 x 3 protocol two to three times per week provides ample stimulus while allowing adequate nervous system and joint recovery.
Q3: Can the routine be modified for beginners?
A3: Start with a 4 x 2 model: four rounds of two minutes each, paired with a full two minutes of rest. Gradually expand the work interval to three minutes before adding rounds until you can complete all eight.
Q4: Does this protocol replace heavy resistance training?
A4: No. While it recruits core stabilizers and muscular endurance, it lacks the axial loading needed for maximal strength and bone mineral density. Pair it with two weekly sessions of compound strength exercises like deadlifts, squats, and overhead presses.
Sophia analyzes international trade, startup ecosystems, retail transformation, and supply chain logistics for modern digital publications.
