Strength (Squat/Press) Tuesday: Nastia 1-10-1-15 (as a finisher) Wednesday: Active recovery / Zone 2 cardio Thursday: Olympic lifting + plyometrics Friday: Repeat 1-10-1-15 but as the main workout (5 sets for time) Saturday: Long endurance (run/row) Sunday: Full rest
This article unpacks everything you need to know about Nastia Muntean’s latest feat, the specific "sets" she performed, and why the structure is poised to become the most debated workout prescription of the year. The Context: Who is Nastia Muntean? Before dissecting the numbers, let’s revisit the athlete. Nastia Muntean is a Romanian-born, US-based fitness phenomenon. Unlike traditional bodybuilders or powerlifters, Muntean specializes in "brutal conditioning"—workouts that blend heavy sled pushes, assault bike sprints, dumbbell complexes, and low-rest AMRAPs (As Many Rounds As Possible). nastia muntean sets 1 10 1 15 new
As she famously grunted at the end of her record-setting video: "That’s the new standard. Go earn it." Go earn it