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What if you only had 20 minutes a day to train? Nick Urankar & Braxston Cave break down a zero-fluff plan: one main lift, interval conditioning, and a weekly structure that kills excuses and builds real strength under fatigue. Try the 6×(400m + 20 burpees) challenge and send us your score.

If you had just 20 minutes, could you still get strong, lean, and conditioned? In this Rising Tribes episode, Nick Urankar and Braxston Cave lay out a simple, savage framework: eliminate long rests, anchor each day to one main lift, use intervals for conditioning, and progress by adding weight or total work each week.
We cover:

• The 7-day / 20-minute split (squat • press • pull • run/machines • skill)
• “Strong under fatigue” vs. chasing 1-rep maxes
• How to warm up inside the clock (and stop overthinking)
• The Burpee-Run test: 6 rounds of 400m + 20 burpees (scale to 10–20 minutes)
• Beating analysis paralysis with night-before planning
   Post your time and tag @RisingTribes — we’ll shout out top efforts.
• The rule: One main movement, minimal rest, measurable progress.
• Strength days: climb weight every set for 20:00 (front/back squat, deadlift, strict→push press→jerk).
• Conditioning days: intervals (EMOMs, 90/30s, 3:1 work/rest).
• Run day: 10 out/10 back — try to pass last week’s turnaround.
• Skill day: olympic lifts + a skill (e.g., handstand walk).
• Progression: more total sets, start heavier next week, or finish heavier.
• Challenge: 6×(400m + 20 burpees) — or AMRAP 20:00. Scale distance/reps, not the intent.
• Mantra: “Don’t need an hour. Need intent.”

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