Workouts

Here’s a full list of all workouts.

Strength Days

Bodyweight 500

50 squat

50 pushup

25 jump squat

25 stability leg curls/glute bridge

50 stability ball jackknife/jackknife

50 step up

25 pull up

50 lunge

50 close-grip pushup

50 inverted row

50 squat

25 chin up

The Hurricane

Tire flip

Quick feet on ladders

Sled push

Sprint with vest/straps

Sledgehammer hit

1 minute each, 3x

Or

1	2	3	4	5
Jump rope	Step up	Med Ball Crunch	Pushup	Lunge
Sprint	Bench Jump	Med Ball Russian Twist	Chinup	Jump squat
Shadowbox	Scissor Jump	Med Ball Pike	Dip	Burpee

Med Ball 200

Circles

Wood chop

Standing Russian Twist

Squat to press

Med ball situp

Mason Twist

Toe touch w/ med ball

Straight leg Mason Twist

1-leg crunch

Diagonal crunch

20 reps each

Goku Workout

Warm up

1 mile run

Workout

15 Burpee

20 Lunge

10 Diamond pushup

25 Jumping Jack

10 Burpee

5 Pullup/Lat pulldown

10 Med Ball throw

5 Burpee

5 Clap pushup

500m Row/Erg

3x

Cooldown

2 miles

Green

4 of 5-8 Clean squat to press

4 of ~20 ft Weighted lunge

20 Hanging leg raise

+

10 DB Swing

6 Chinup

6 Jackknife

DB Push Press

3x

+

2 of 30s Plank

2 of 15 Swiss Ball Jackknife

2 of 30s Side Plank

Spartacus

Goblet squat

Mountain climber

DB swing

T-pushup

Jump squat

DB raise

DB thruster

Pushup w/ row

DB lunge w/ rotation

DB push press

60s each, 3x

Arcadians

Pullups x 10

Deadlift@135 lb x 25

Pushups x 25

Box Jumps@24″ x 25

Floor Wipers@135 lbs x 25

Kettlebell Clean & Press @36 lb x 20

Pullups x 10

Leonidas

Pullups x 10

Deadlift@175 lb x 25

Spiderman Pushup x 30

Box Jump@24″ x 25

Floor Wipers@175lb x 25

Kettlebell Clean & Press @53 lb x 20

Pullup x 10

Astinos

Assisted Pullup@~50lb x 50

Deadlift@115lb x 75

Knee Pushup x 100

Box Jump@12″ x 100

Reverse Crunch x 100

Kettlebell Clean & Push Press@36 lb x 100

Assisted Pullup@~50 lb x 50

Captain

Pullup x 10

Deadlift@135 lb x 25

Pushup x 25

Pullup x 10

Box Jump@24″ x 25

Floor Wiper 135lbs x 25

Pullup x 10

Deadlift@135 lbs x 25

Pushup x 25

Pullup x 10

Box Jump@24″ x 25

Floor Wiper@135 lbs x 25

Pullup x 10

Kettlebell Clean and Press@36 lbs x 20

Deadlift@135 lbs x 25

Pullup x 10

Pushup x 25

Box Jump@24″ x 25

Pullup x 10

Floor Wipers@135 lbs x 25

Kettlebell Clean and Press@36 lbs x 20

Pullup x 10

Cardio Days

Swim Pyramid

25 yds, 15s rest

50          15

75          15

100        30

75           30

50           30

25           30

HIIT & Run

30 Box jump

15 Explosive pushup

15 Jackknife

30 Box jump

12 DB lift

30 Pulse up

30 Box jump

5 Pullup

30 Leg lift

2x

+

Hills

6-10

Wind Sprints

100m sprint

10 pushup

10 situp

6x

Because Fuck You, That’s Why

10 DB Hang Squat Clean

10 Clap Pushup

10x for time

Complexes

The Bear

Evil Eight

Deadlift

Romanian Deadlift

Bentover Row

Power Clean

Front Squat

Push Press

Back Squat

Good Morning

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you’ll finish all six reps of each exercise before moving to the next one.

Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.

Weight Plate Metabolic Complex

Overhead Squat x 6-8

Swings (like kettlebell swings) x 6-8

Bentover Row x 8-10

Reverse Lunge and Twist x 8-10 total

Diagonal Chops x 6-8 each side

5x, 90s rest between rounds. Use a single weight plate.

Submission Complex

Reverse Lunges x 6/leg

Romanian Deadlift x12

Good Morning x 12

Front Squat x 12

Military Press x 6

Bentover Row x 6

Floor Press x 12

2x, 60s rest between rounds