the fit connection.

A program by

oskar

@oskar.tfc

Coastal Strong

Hybrid strength and engine — built on the Sydney coastline.

Length
8 weeks
Sessions
5 / week
Level
Intermediate
Kit
Full gym + outdoor space
get the program — $69

Instant PDF ✦ yours forever ✦ every sale directly supports Oskar

Oskar — Coastal StrongTFC Programs ✦ N°03

Meet Oskar

Oskar is a co-founder of The Fit Connection. His week is a hybrid split you can actually sustain: four hard gym sessions, one long coastal effort, and proper recovery — spa and salt water included. Strong enough for the gym, fit enough for the ocean.

About the program

Coastal Strong is for people who want both: real strength numbers in the gym and an engine that lasts past the first headland. It's Oskar's actual training week — four structured gym sessions plus one long coastal session that turns fitness into something you use.

Eight weeks, three phases. Base builds your platform, Engine turns up the conditioning, Peak brings strength and capacity together. Every session is written out in full — lifts, sets, reps, rest, pace targets.

If you've been stuck choosing between lifting and cardio, stop choosing. Do both, properly.

What’s inside

everything you need, nothing you don’t.

  • 8 weeks, 5 days — 4 gym sessions + 1 long coastal effort
  • Three phases: Base, Engine, Peak — programmed like an athlete
  • Strength work and conditioning that actually coexist
  • Pace and effort targets for every engine session
  • Instant PDF download — follow it in any gym, any coastline

How it lands

  1. 01

    checkout in about a minute

    Name, email, payment — done. No account, no app to install.

  2. 02

    the pdf hits your inbox instantly

    Plus an immediate download on the confirmation page. It's yours forever.

  3. 03

    train anywhere

    Phone, tablet or printed and taped to the fridge — follow Oskar's structure week by week.

Good to know

  • Is this level right for me? Built for intermediate — every movement includes cues, and you choose the loads.
  • What do I need? Full gym + outdoor space.
  • Refunds?Digital products aren’t refundable once delivered — if something’s wrong, email us and we’ll make it right.

Ready when you are

train like oskar actually trains.

get the program — $69

General fitness information, not medical advice. Check with a professional before starting a new program.

powered by the fit connection ✦ est 2026

Coastal Strong

$69 ✦ instant PDF

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