The Performance Stacker

Protocol

The Performance Stacker

Build physical capacity as your ultimate work multiplier

For WFH Entrepreneurs Who Build Their Body Like They Build Their Business

Does this sound familiar?

  • Back stiffening after 2 hours at the desk
  • Energy tanking hard after lunch—every single day
  • Telling yourself 'gym tomorrow' for the 47th consecutive day
  • Brain fog by 3 PM that kills your most important work
  • Body slowly molding to the shape of your chair
  • Treating fitness as optional once revenue started flowing
Old Way
  • Marathon gym sessions you'll never sustain
  • Fitness as separate from work—a 'nice to have'
  • All-or-nothing mindset that leads to nothing
  • Waiting for the 'right time' to start
  • Random workouts with no tracking or progression
New Way
  • Movement snacks stacked into your workday
  • Fitness as a strategic work multiplier
  • Minimum viable movements that compound
  • Calendar-blocked anchor workouts that happen
  • Progressive overload with logged benchmarks
"

Your body is the primary infrastructure your business runs on. Deferred maintenance always costs more than prevention.

Performance Stacker Protocol

Mechanism

The Six Operating Systems

Click a system to explore its habits

Movement Snacks

Movement Snacks

Micro-sessions throughout the day that accumulate to serious volume without dedicated gym time

Anchor Workouts

Anchor Workouts

Non-negotiable training blocks protected on your calendar like investor meetings

Progress Tracking

Progress Tracking

Logged benchmarks and progressive overload—what gets measured gets managed

Energy Management

Energy Management

AM/PM state monitoring to match training intensity with recovery capacity

Work-Fitness Stacking

Work-Fitness Stacking

Training paired with work rhythms—no commute means no excuse

Recovery Protocols

Recovery Protocols

Sleep, stretching, and active rest that protect your gains and prevent burnout

Progression

Habit Tiers

Tier 1

Foundation

Quick wins under 2 minutes that build consistency. Desk resets, step counts, sleep anchors—the non-negotiable floor.

Tier 2

Growth

5-20 minute sessions that build real capacity. Circuits, complexes, and energy audits that drive adaptation.

Tier 3

Mastery

Advanced protocols requiring prior foundation. Periodization, benchmark reviews, and integrated training systems.

Tier 4Peak

Titan

Performance tests and acute stressors. Monthly benchmarks, cold exposure, and 100-rep challenges that prove your progress.

Habit Cards

34

Core Systems

6

Minutes to Start

5

Equipment Required

0-minimal

Operating Rhythm

  • Week 1: Establish the Floor

    Days 1-7

    Start with Foundation habits only. Set your step count floor, block calendar for workouts, and establish your sleep anchor.

  • Week 2: Stack the Snacks

    Days 8-14

    Add Movement Snacks between meetings. Desk resets, walking meetings, micro EMOMs. Build the habit of moving throughout the day.

  • Week 3: Anchor Your Training

    Days 15-21

    Begin anchor workout sessions. Start with the Foundation Circuit, log everything. This is where real capacity building begins.

  • Week 4: Integrate & Track

    Days 22-28

    Add Progress Tracking and Energy Management. Rate your energy, log your workouts, start progressive overload protocol.

  • Month 2+: Optimize & Challenge

    Ongoing

    Layer in Mastery habits as you're ready. Monthly benchmark tests. Quarterly reviews. This is a lifetime operating system, not a 30-day fix.

Frequently Asked Questions

Myth

Common Myth

Successful founders don't have time for fitness

Protocol Playbooks

Curated sequences of habits designed to be practiced together. Click a playbook to see its cards in the deck below.

The 5-Minute Startup
5 cards

The 5-Minute Startup

Zero-friction daily habits to establish your movement floor. Start here if you haven't exercised consistently in months.

Desk Reset Stretch
Pre-First-Call Mobility
Post-Lunch Walk

+2 more habits

The WFH Athlete
10 cards

The WFH Athlete

A complete work-integrated training system. Movement snacks, anchor workouts, and progress tracking for the remote founder.

Desk Reset Stretch
Walking Meeting
Micro EMOM

+7 more habits

Performance Mode
10 cards

Performance Mode

For founders who've built the foundation and want to optimize. Periodization, benchmark testing, and advanced recovery.

The Foundation Circuit
Kettlebell Complex
The 45-Minute Builder

+7 more habits

Quests

Challenges to accelerate your transformation. Click a quest to see its target cards.

Initiation

System Initialization

Establish your physical baseline by scheduling workouts, staging gear, and integrating mobility snacks into your workday.

"The hardware is idle. Initialize the Performance Protocol to stabilize your physical architecture and reclaim your focus."

6 Foundation tier habits in 7 days
6 cards
View Quest Cards
System Mastery

The Synergy Protocol

Optimize your work-fitness synergy by stacking mobility, walks, and revenue-linked goals into your professional blocks.

"Don't just work. Don't just train. Stack them. Erase the friction between the desk and the gym."

Complete Work-Fitness Stacking system
5 cards
View Quest Cards
Titan Trial

The Centurion Override

Complete 100 reps of a single movement for time to establish a high-performance capacity benchmark.

"Data doesn't lie. 100 reps. One movement. Maximum output. Show the system what your hardware is truly capable of."

1 Titan tier habits
1 cards
View Quest Cards

The Full Deck

33 habits across 6 core systems

Systems:
Playbooks:
Desk Reset Stretchfoundation

Desk Reset Stretch

Loosen spine, hips, and shoulders after 90 minutes of sitting.
⏱ 1 min⚡ low
Movement Snacks
Walking Meetingfoundation

Walking Meeting

Take audio-only calls while moving on a fixed loop for 10 minutes.
⏱ 10 min⚡ low
Movement Snacks
Stair Sprintsgrowth

Stair Sprints

Climb two flights fast, walk down, repeat until breathing hard.
⏱ 5 min⚡ moderate
Movement Snacks
Micro EMOMgrowth

Micro EMOM

Do ten squats each minute for five minutes; rest the remainder.
⏱ 5 min⚡ moderate
Movement Snacks
Pomodoro Movement Stackmastery

Pomodoro Movement Stack

Assign one movement per break to accumulate reps across work sessions.
⏱ 3 min/break⚡ moderate
Movement Snacks
Calendar Fortressfoundation

Calendar Fortress

Schedule three recurring workout blocks and protect them like investor calls.
⏱ 5 min⚡ low
Anchor Workouts
Gear Station Setupfoundation

Gear Station Setup

Stage mat, bands, and weights in plain sight to remove friction.
⏱ 10 min⚡ low
Anchor Workouts
The Foundation Circuitgrowth

The Foundation Circuit

Run five rounds covering push, pull, squat, hinge, and plank.
⏱ 20 min⚡ moderate
Anchor Workouts
Kettlebell Complexgrowth

Kettlebell Complex

Perform swing-clean-press-squat-row sequences without setting the bell down.
⏱ 15 min⚡ moderate
Anchor Workouts
The 45-Minute Buildermastery

The 45-Minute Builder

Structure mobility, supersets, and conditioning into one 45-minute strength session.
⏱ 45 min⚡ high
Anchor Workouts
Monthly Benchmark Testtitan

Monthly Benchmark Test

Test three metrics under identical conditions; log results and schedule recovery.
⏱ 30 min⚡ high
Anchor Workouts
Workout Log Ritualfoundation

Workout Log Ritual

Record exercises, sets, reps, loads, and notes immediately after training.
⏱ 2 min⚡ low
Progress Tracking
Step Count Floorfoundation

Step Count Floor

Hit 10,000 steps daily; check at noon and schedule walks if behind.
⏱ all day⚡ low
Progress Tracking
Progressive Overload Protocolgrowth

Progressive Overload Protocol

Increase one variable weekly-rep, load, or time-on at least one movement.
⏱ 5 min⚡ low
Progress Tracking
Plank Progression Trackergrowth

Plank Progression Tracker

Test max hold weekly with strict form; aim for 10% monthly improvement.
⏱ 3 min⚡ moderate
Progress Tracking
Quarterly Performance Reviewmastery

Quarterly Performance Review

Review trends from benchmarks and energy ratings; set three targets.
⏱ 30 min⚡ low
Progress Tracking
Morning Energy Ratingfoundation

Morning Energy Rating

Rate energy 1-10 before coffee and adjust intensity based on the number.
⏱ 30 sec⚡ low
Energy Management
Caffeine Cutofffoundation

Caffeine Cutoff

Stop caffeine by 2 PM; replace the ritual with tea or sparkling water.
⏱ 1 min⚡ low
Energy Management
Afternoon Energy Auditgrowth

Afternoon Energy Audit

Rate energy at 2 PM, note lunch, and trigger a walk if low.
⏱ 2 min⚡ low
Energy Management
Training Readiness Checkgrowth

Training Readiness Check

Check sleep, stress, and soreness; reduce intensity 20% if two are compromised.
⏱ 3 min⚡ low
Energy Management
Energy Periodizationmastery

Energy Periodization

Match training load to business cycles using 3 hard weeks, 1 deload.
⏱ 15 min/week⚡ moderate
Energy Management
Pre-First-Call Mobilityfoundation

Pre-First-Call Mobility

Mobilize stuck joints beside your desk before opening email or Slack.
⏱ 5 min⚡ low
Work-Fitness Stacking
Post-Lunch Walkfoundation

Post-Lunch Walk

Walk within 15 minutes of lunch to blunt blood sugar and crash.
⏱ 10 min⚡ low
Work-Fitness Stacking
Focus Block Bookendsgrowth

Focus Block Bookends

Bracket deep work with five minutes of mobility before and walking after.
⏱ 5 min each⚡ low
Work-Fitness Stacking
Transition Traininggrowth

Transition Training

Use commute-time for a 15-minute circuit to switch out of work mode.
⏱ 15 min⚡ moderate
Work-Fitness Stacking
Revenue-Linked Training Goalsmastery

Revenue-Linked Training Goals

Tie one fitness challenge to a revenue milestone and track both together.
⏱ varies⚡ high
Work-Fitness Stacking
Sleep Anchor Timefoundation

Sleep Anchor Time

Set a consistent bedtime alarm and keep the same sleep window daily.
⏱ 1 min⚡ low
Recovery Protocols
Evening Screen Cutofffoundation

Evening Screen Cutoff

End screens 60 minutes before bed; charge phone outside the bedroom.
⏱ 1 min⚡ low
Recovery Protocols
Evening Stretch Routinegrowth

Evening Stretch Routine

Hold hip, hamstring, and shoulder stretches 60 seconds while breathing slowly.
⏱ 10 min⚡ low
Recovery Protocols
Active Recovery Daygrowth

Active Recovery Day

Do light movement under 120 bpm after intense sessions to promote repair.
⏱ 20 min⚡ low
Recovery Protocols
Deload Week Protocolmastery

Deload Week Protocol

Reduce volume 40% and intensity 20% every fourth week; keep frequency.
⏱ 1 week⚡ low
Recovery Protocols
Cold Exposure Protocoltitan

Cold Exposure Protocol

End showers with 2-3 minutes cold post-workout; control breath to stay calm.
⏱ 5 min⚡ high
Recovery Protocols
100 Rep Challengetitan

100 Rep Challenge

Pick one movement, complete 100 reps for time, and retest monthly.
⏱ 10 min⚡ high
Movement Snacks

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