Introduction to ReNA Training

ReNA Fitness® is a Bodyweight Training System. We specialize in progressive 11 week training cycles with a focus on functional fitness. Over the last several years we are continuously improving and refining our approach to fitness out of our main studio located in Eugene, Oregon. What we have learned is that a simple and direct approach to training is the best approach to achieve fitness that is applicable in the real world. This is what we describe as functional fitness – fitness that works the way your body has evolved to be used. 99% of your life is spent just moving your own body through space, so it makes sense that a focus on those needs would be the best approach. That is our passion.

The ReNA system is focused on intensity and progression. We understand that the key to maintaining a healthy lifestyle is to make exercise focused and direct. Random training produces random results, so we have developed an approachable method for anyone who wants to continuously experience challenge and change. From individuals new to fitness, to highly competitive athletes, we have worked with, challenged, and changed hundreds upon hundreds of lives in our local community.

We approach fitness as a never ending pursuit, and exclusively utilize bodyweight movements in our 30 minute classes. Researchers of human physiology and performance have come to the conclusion that the best way to increase fitness is through the application of intense training. Many studies have proven the effectiveness of intensity training compared to traditional forms of exercise. We have taken their results and combined it with our experiences and developed a safe, simple, and exceptionally effective system of intensity training that truly has to be experienced to fully understand.

ReNA Fitness was founded by Jon Joseph. With a lifetime of experience as a strength coach and fitness educator his unique experiences have been distilled into the system we now promote. ReNA Fitness has been a collaborative effort, relying on the sweat and effort of many people in the Eugene, OR area, who have graciously let us challenge and test them, both physically and mentally, over and over again. We tirelessly work to improve our approach to fitness and have marveled at the results we have seen in our participants and in their willingness to sweat, suffer, and ultimately overcome any previously held notion of what it means to achieve real functional fitness.

What is HIIT?

HIIT stands for High Intensity Interval Training and it is a style of training that has been around for quite awhile. Although he was unaware of it at the time, Roger Bannister applied many elements of HIIT in his training to break the 4 minute mile in 1954. While historically HIIT has been left mostly to competitive athletes, it has exploded in popularity in the past decade. Programs like Crossfit and P90X have elements of HIIT, but they can fall short. Like many other HIIT systems they tend to lack a graduated, consistent, and cyclical approach. All of which are essential to grasping all the benefits of participating in HIIT.

The reason people like participating in HIIT is because it potentially offers incredible results. But while HIIT may seem simple in concept, it is actually exceptionally challenging to program and participate in responsibly.

HIIT workouts vary through the usage of protocols and movements. A protocol is simply a work period followed by a rest period. One popular HIIT protocol is the Tabata Protocol – 20 seconds of work followed by 10 seconds of rest, traditionally performed continuously for 4 minutes (8 rounds of 20/10 is 4 minutes). The ReNA protocol is shorter – only 6 seconds of work followed by 2 seconds of rest. This may appear to be an easier protocol, since it is shorter in duration. However, it actually ends up being a greater challenge, as some simple math will reveal.

The Tabata Protocol is based on a 2:1 work to rest ratio, which is why it becomes increasingly difficult to maintain your performance as you repeat your efforts. You’re constantly doing more work than you are resting, in fact twice as much. This is the root of oxygen debt (breathlessness), and it is absolutely essential to getting any results from HIIT training.

Our ReNA protocol is a 3:1 work to rest ratio. We have you perform three times as much work as you do rest, leading you into oxygen debt quicker, and challenging you to maintain your efforts within a tighter framework. The ReNA protocol has been developed specifically for bodyweight movements due to the demands that these movements place on you both physically and mentally.

The Basic Six

“Most modern humans do not exercise like their lives depend on it…but they do…if we don’t push our heart and lungs to their limits they will have little reserve, incapable of meeting the demands of unexpected, life threatening stress.”

Dr. Phil Goscienski Health Secrets of the Stone Age

The ReNA Training System teaches, encourages and facilitates the modern human to push their heart, lungs, muscles, mind and will (determination) to their limits. ReNA is based on six simple functional bodyweight movements and their elements:

  • Full Squat
  • Sprinting
  • Jumping
  • Burpee
  • Push-up
  • Pull-up

We call these fundamental movements, the Basic 6. ReNA training combines these basic functional movements and their elements with interval training (timed work to rest ratios). It’s a progressive overload system that forces a gradual, but challenging, whole body physiological adaptive response. Science has clearly demonstrated that intensity is the key factor for improved overall fitness, weight control and longevity. ReNA embraces this research and uses the Basic 6 movements in order to maximize the intensity of effort as safely as possible.


To reduce the risk of personal and bodily injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise evaluation and safety precautions. Exercise is not without risks, and this or any other exercise program may result in injury, aggravation of a preexisting condition, or adverse effect of overexertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and in very rare instances heart attack. The exercise instruction and advice presented in this video are in no way intended as a substitute for medical consultation. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have abnormal physical discomfort, you should stop immediately and consult a physician. ReNA®, LLC disclaims any and all liability from and in connection with these video training sessions… J