Rising Tribes Podcast
Welcome to the Rising Tribes Podcast — where raw conversations meet real growth.
Hosted by two former professional athletes turned husbands, fathers, and high-performance leaders, this is the podcast for people who look like they’ve got it all together… but still carry the silent weight of pressure, expectation, and self-doubt.
We talk about what most people only think about — the stuff that lives in your chest and keeps you up at night. From marriage and parenting to sex, business, faith, fitness, money, mental health, and the quiet battle of “am I enough?” — nothing is off-limits here.
Alongside our wives and powerful guests, we’re building a tribe of everyday warriors who are deeply rooted in character and relentlessly rising in every area of life.
This isn’t therapy. It’s not self-help fluff.
It’s honest, bold, unfiltered conversation — with people who get it.
Because the strongest tribes don’t fake it. They rise together.
Rising Tribes Podcast
EP 8: If You Only Had 20 Minutes a Day to Workout… Here’s EXACTLY What We’d Do
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.”
