Note: Anytime two movements are written without a space between them, they are to be performed as a superset (alternated) with rest between each.
Week 1
Day 1
Barbell Bench Press (4×12)
Inverted Row; Supinated (4×12-15)
Push-Up (3 Sets, Each 2-3 Reps from Failure)
Ring Row (3 Sets, Each 2-3 Reps from Failure)
*adjust your body angle on the Ring Row so you can match your Push-Up reps*
Day 2
Cyclist Squats; Barbell Back Rack (3×30) 30-32% of Back Squat
Deficit RDL (3×18-20) @40% 1RM
*use straps only if needed to keep sets unbroken*
*only your heels should be on plate for squats, while whole foot is on for the RDLs*
Seated Banded Hamstring Curl (3×75) *rest as needed between sets*
EMOM 3: 45 seconds of Calf Raises with 1 Pause at Bottom
Day 3
Hanging Leg Raises (4 Sets to Failure)
Barbell Shrugs (4×20) *double overhand grip with no hookgrip*
Ab Wheel Rollout (or) Barbell Rollout (4×10-12)
Lat Rows (4×30)
Day 4
EMOM 3: 30 seconds of Tabletop Glute Bridge Hold
Barbell Curls 21s; Supinated (3×1 Complex)
Dumbbell Skull Crushers (3×21)
For Time [each set must be unbroken]
-21-18-15-12-9-6-3 American Kettlebell Swing
*choose a load that you could do for a 25-30 rep max*
Day 5
Kettlebell Goblet Squat; Heavy (4×8)
*if you can’t load this heavy enough with one, use two*
Half-Kneeling Dumbbell Arnold Press (4×8 / arm)
*start with weak arm, no rest between sides*
3 Sets:
-0:30 Wall Walks
-0:30 Alternating Reverse Lunge; Kettlebell in Goblet Hold
Week 2
Day 1
Dumbbell Incline Press (18,16,14)
Ring Row with Pause; Tough Incline (18,16,14)
3 Rounds; Rest between Rounds
-0:30 L-Sit with Plate Overhead Hold
-0:20 Overhead Plank Hold
Straight Leg Sit-Ups: Accumulate 100
Day 2
Cyclist Squats; Barbell in Front Rack (3×25) 35-40% of Front Squat
Double Dumbbell RDL (3×25)
*use weights that makes each set challenging, use straps if needed*
EMOM 3: 30 Seconds of Switch Lunge Jumps
Exercise Ball Hamstring Curls (4×12-15) Rest 60s between Sets
-Substitutions: TRX Hamstring Curls (or) Slider Hamstring Curls
Day 3
EMOM 8
1) 10 Dumbbell Pullover; Moderate Weight
2) 20 Banded Lat Row
*squeeze back at the bottom of each rep*
Pec Fly; Feet Up (2×20)
Rear Delt Raise (2×20)
Dumbbell Lateral Raise (3×10.7.5)
*Rest 5-10 seconds between Clusters
*Rest 60-75s between Sets
Day 4
Deadlift; Touch-N-Go (4×14) @65%
*Rest 2:00 between Sets
Banded Glute Bridge (2×40)
*Rest 90s between
AMRAP 5:00 (2,2…4,4…6,6…8,8…)
Barbell Upright Row; empty barbell
Barbell Strict Press; empty barbell
Day 5
Move Through…
*not for time but with high intention*
-2:00 Pistol Warm-Up Progression
-100 Pistols *switch legs every 10 reps*
(Pistols a no-go? Use one of these scales.)
-100 Walking Lunge Steps; Barbell Front Rack 95/65lbs
-100 Bulgarian Split Squat; Kettlebell Goblet 53/35lbs
*switch legs every 10 reps*
-100 Bottom-Half Air Squats
*do not stand up all the way to lock out your knees*
Week 3
Day 1
AMRAP 5:00
–Dumbbell Hang Power Clean & Push Press 50/35lbs
*switch hands every 5 reps*
AMRAP 5:00
-10 Deficit Push-Ups
-10 Ring Row
Concentration Curls (4×8/per arm)
*keep moving, your rest time for one arm is the work time for the other*
Day 2
For Time: 20 Complexes: Squat Clean + Front Squat @60% of Squat Clean
Bulgarian Split Squat; Bodyweight (50-40-30)
*split each set evenly, e.g. 25+25*
Exercise Ball Hamstring Curls (4×12-15) rest 60s between sets
*Substitutions: TRX Hamstring Curls (or) Slider Hamstring Curls
-25 Calf Raises with Pause at Bottom after each set of hamstring curls
Day 3
Dumbbell Pullover (4×12)
Dumbbell Pec Fly (4×12)
*for both exercises – light weight, completely straight arms, low rest*
Low Ring Plank Pike (4 Tough Sets) Rest 60s between
6 Rounds
-0:30 FLR Hold
-30 Banded Bicep Curls
Day 4
3 Sets, Moderate Load
-12 Banded Russian Kettlebell Swings + 12 Staggered Stance Dumbbell RDL (L)
-12 Banded Russian Kettlebell Swings + 12 Staggered Stance Dumbbell RDL (R)
3 Sets: 20 Tabletop Glute Bridges + 10m Forward Crab Walk; Rest 60s between
Banded Triceps Extensions: Accumulate 300
Day 5
2:00 Pistol Warm-Up Progression (+) 50 Alternating Pistols (See scales.)
Back Squat (4×8) @62-64%; As Fast As Possible
-directly into- 12 Rebounding Squat Jumps; Rest 90s between Sets
3 Rounds, Low Rest
-8-12 Seated L-Sit Raises
-40 Calf Raises
Week 4
Day 1
Parallel Bar Dip (4×8)
*weight or assist to make challenging
*sub: Dip on Boxes (or) Ring Dip
Strict Pull-Up (4×8)
*weight or assist to make challenging
EMOM 5: 30s Max Burpee Pull-Ups
(No Pull-Ups? Do 15s of Burpees + 15s of Ring Rows)
400m Kettlebell Goblet Carry 53/35lbs
*every time you break perform 20 Kettlebell Sumo Deadlift High Pulls
400m Dumbbell Farmer’s Carry 50/35lbs per Hand
*every break perform 20 Push-Ups on Dumbbells
Day 2
RLE Split Squat; Barbell Back Rack
Stationary Lateral Lunge; Kettlebell in Goblet
AMRAP 3:00: Kettlebell Taters (Rest 2:00)
AMRAP 2:00: Russian Kettlebell Swing (Rest 2:00)
AMRAP 1:00: Goblet Squat
EMOM 4: 40 seconds of 2-Way Banded Side Step
Day 3
Every 3 Minutes x 4 Sets:
*you may hookgrip, but do not use a mixed grip*
-9 RDL; Snatch Grip
-12 Barbell Bent Over Row; Pronated
-15 Barbell Shrugs
Dumbbell Prone Row (3×10-12)
21-18-15-12-9-6-3 Banded Face Pull
21-18-15-12-9-6-3 Rear Delt Raise
Day 4
AMRAP 6:00
-1…2…3… Wall Walk
-8 Seated L-Sit Raises
(Rest 2:00)
AMRAP 6:00
-2…4…6… Double Dumbbell Bent Row 50/30 per Hand
-8 Straight Leg Sit-Up
Day 5
EMOM 4: 30s Goblet Squat Hold 70/44lbs
EMOM 6: 12 Split Squat; Dumbbell Front Rack 50/35lbs per hand
*alternate legs each minute*
Week 5
Day 1
EMOM 3: 30 Seconds of Plank Shoulder Taps
Single Arm Dumbbell Bent Row (3×12-15 per arm)
Strict Ring Dip (4×1-2 From Failure)
Strict Pull-Up (4×1-2 From Failure)
*for both movements, assist using band if you can get less than 8 reps*
Dumbbell Skull Crushers (3×15)
Hammer Curls; Arms in Sync (3×15)
Day 2
Every 2:00 x 6 Sets:
-6 Touch-N-Go Deadlift @ 73%
-16 Walking Lunge Steps
3 Sets:
-12 Sumo Stance Good Morning
-30s Sorenson Hold on GHD (Sub: Exercise Ball)
AMRAP 2:00 of Calf Raises*
*1s Pause at Top & Bottom
Day 3
Strict Toes-to-Bar (4×1-2 From Failure) (Scale to Hanging Knee Raise)
Low Ring Push-Ups (4×1-2 From Failure)
Kettlebell Front Raise; Holding the Horns (3×20-25)
Banded Lat Row (3×25)
21-15-9 Dumbbell Curl + Press; Arms in Sync
*pick a weight that you can do each unbroken*
-0:30 Planche Plank after each set
Day 4
Bodyweight Cyclist Squat (10-20-30-40)
Sissy Squat; Holding Rig (8×4) *take 5s to lower in each rep*
[3:00 Clock] Max Air Squats-At 0:00, 0:45, 1:30, 2:15: 10 Switch Lunge Jumps
(Rest 2:00 & Repeat)
Day 5
Strict Press (5×5) Start at 70% and build each set
Snatch Grip Upright Row (3 Sets x 2-3 From Failure) 55/35lbs
5 Sets; Low rest between all elements
-12 Dumbbell Front Raises
-12 Dumbbell Lateral Raises
-12 Dumbbell Rear Delt Raises
*use light dumbbells*
Week 6
Day 1
2 Sets (30/20lbs)
AMRAP 1:00: Double Dumbbell Power Clean
*rest 1:00
AMRAP 1:00: Double Dumbbell Push Press
*rest 1:00
AMRAP 1:00: Double Dumbbell Bent Row
*rest 1:00
AMRAP 1:00: Double Dumbbell Bench Press
*rest 1:00
Accumulate 100 Band Pull Apart
Day 2
Banded Good Morning (3×15) Low Rest
*as additional warm-up*
Double Dumbbell RDL; Bottom-Half Only (3×20-25); Rest 60s
Every 4:00 x 3 Sets:
-20 Snatch Grip Deadlift from Blocks
*use straps if you have them*
-20 Tabletop Glute Bridge
Calf Raises: Accumulate 100; each with 1 Pause at Top & Bottom
Day 3
3 Rounds
-0:20 Tuck Hold
-0:20 Plank Shoulder Taps
-0:20 Push-Up + Alternating Toe–Touch
4 Rounds
-8 Ab Wheel Rollout (or Barbell Rollout)
*make these reps tough*
-12 Rear-Banded Bicep Curls
-16 Banded Lat Row
Day 4
Every 90s x 8 Sets:
-1 Power Clean + 4 Front Squats
EMOM 6: 25s Max Complexes of…
–Double Dumbbell Front Squat + Thruster + Push Press 40/25 Hand
For Time: 50 Dumbbell Skull Crushers
Day 5
Glute Bridge; Barbell Weighted (4×10) Heavy, Rest 90s
EMOM 9
-Minutes 1-3: 30s of Russian Kettlebell Swing 53/35lbs
-Minutes 3-6: 30s of Kettlebell High Pull 53/35lbs
-Minutes 6-9: 50s of Kettlebell Bent Row 53/35lbs (25s L + 25s R)
Kettlebell Curls; in Squat, Holding the Horns (3 Sets to Failure) 35/26lbs | Rest 60s
Week 7
Day 1
Barbell Bench Press (12-9-7-5-3) *increase weight each set*
Barbell Bent Row; Pronated (12-9-7-5-3) *increase weight each set*
Strict Banded Parallel Dip (3×20-25)
*use a heavy band to get in that rep range*
(Sub: Dips on Boxes)
Strict Banded Pull-Up; Supinated Grip (3×20-25)
*use a heavy band to get in that rep range*
Day 2
3 Continuous Rounds (No rest between sets)
-1:00 Single Arm Kettlebell Snatch (30s L + 30s R)
-1:00 Prone Banded Hamstring Curls
-1:00 Double Dumbbell Deadlift
-1:00 Calf Raises with 1s Pause at the Top & Bottom
Banded Good Morning; Bottom-Half Only (4x30s) Rest 60s between sets
Day 3
Dumbbell Concentration Curls (3×10/Hand)
Push-Ups from Plates (2x60s)
*do the push-ups between sets of curls – per usual sequence*
3 Sets:
-40m Heavy Farmer’s Carry; As Fast as Possible
-0:45 Goblet Kettlebell Static Hold
*use single kettlebell from above*
400m Double Kettlebell Overhead Carry 53/35lbs per Hand
Day 4
EMOM 4: 10 Ice Skater Jumps
Cossack Squats (2×20 total)
2-Way Banded Side-Step (2x60s)
Sissy Squats (3×9 reps with 3s Lower)
Switch Lunge Jumps (3×18 total)
EMOM 4: 15 Fast Calf Raises + 15 Pogo Hops
Day 5
3 Rounds (Rest 30 between sets & between exercises)
*adjust weights each round so you can keep moving
–Dumbbell Prone Row (2×10)
–Double Dumbbell Hang Power Clean (2×12)
–Banded Bicep Curls (2×15)
–Dumbbell Bench Press (2×10)
–Barbell Push Press (2×12)
–Overhead Banded Triceps Extension (2×15)
Week 8
Day 1
EMOM 7: 3 Hammer Curls, 3 Curl & Press, 3 Strict Press
*Double Dumbbell, Arms Synced*
*pick a challenging but repeatable load*
AMRAP 7:00 of…
-2…4…6… Push-Up + Alternating Toe-Touch
-2…4…6… Inverted Row; Supinated
Accumulate 150 Banded Lat Row
Day 2
Hanging Leg Raises (4×1-2 From Failure)
Dumbbell Renegade Row (4×20 Total)
6 Sets: (3 per side)
-30s Palov Press
-30s Banded Cross Body Chop
*Rest 30s between Sides & Sets
For Time: 100 Cyclist Squats; Barbell Front Rack 55/35
Day 3
Seated Hamstring Curls: Accumulate 200
10…9…8…1 Deficit RDL
10…9…8…1 Barbell Bent Row; Pronated
*use the same weight and same bar for both exercises*
20-15-10-5 Double Kettlebell Russian Swing
-0:30 2-Way Banded Side-Step after each set of swings
Day 4
Kettlebell Windmills (3×8/side)
*light & slow rest between sides & sets*
Half-Kneeling Arnold Press (3 Sets to Failure)
*start on weak arm, do not exceed reps on strong side*
3 Sets: (rest 90s between sets)
–Deficit Push-Ups; 3-5 From Failure
-12 Dumbbell Pec Fly
5 Sets; (low rest between all elements)
-12 Dumbbell Front Raises
-12 Dumbbell Lateral Raises
-12 Dumbbell Rear Delt Raises
*use light dumbbells*
Day 5
Move Through…
-2:00 of Bottoms-to-Bottoms Air Squat
*bottom of air squat hold and every 10s do a squat, immediately returning back down to the bottom of the squat*
–Banded Strict Pull-Ups (4 Sets to Failure)
Rest 60s between Sets
-1:00 Mini Squat Jumps
-4 Sets: (rest 45s b/w sets)
-20 Lat Row (1 band per hand)
-20 Face Pull (both bands in both hands)
-1:00 Mini Jump Squats
–Barbell Curl 21’s; Supinated (2 Sets) Rest 60s between Sets
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Programmed by Ben Wise, Owner