PUSH X PULL STRENGTH
5 SETS ON A 15:00 CLOCK…
10/10 Half Kneeling Arnold Press
10 DB Bent Over Row
(Score is Weight)
PUSH X PULL WORKOUT
AMRAP x 7 MINUTES
20 Single DB Floor Press
16 Weighted Sit-ups
10 Up-Down over DB
– Rest 1:00-
AMRAP × 7 MINUTES
20 Single DB Floor Press
16 Weighted Sit-ups
10 Up-Down over DB
(Score is Rounds + Reps)
FULL-BODY STRENGTH
EMOM × 12 MINUTES
MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg
Romanian Deadlift (L)*
MIN 2 – :45 Single DB Good Mornings
MIN 3 – :45 DB Slides
*Option to hold Single DB or Unweighted
(Score is Weight)
FULL-BODY WORKOUT
EVERY 3:00 x 5 SETS
20 Alt DB Hang Snatches
20 Box Step-ups
Max Shuttle Run in Remaining Time
-No Rest b/t Sets-
(Score is Reps)
FINISHER
EMOM × 5 MINUTES
30 Russian Twists + Max Tuck Hold
FULL BODY STRENGTH
4 SETS ON A 12:00 CLOCK..
8 DB Manmakers
24 Alt V-Ups
-Rest As Needed b/t Sets-
(Score is Weight)
FULL-BODY SPRINT WORKOUT
3 SETS FOR MAX REPS
1:00 – Single DB Push Press
1:00 – Single DB Sumo Deadlift High Pull
1:00 – Box Step-Ups
1:00 – Mountain Climbers
1:00 – Single DB Bicep Curl
-Rest 1:00 b/t Sets-
(Score is Reps)
FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Weighted Deadbugs
Immediately into…
2:00 of Max Russian Twists
PUSH X PULL STRENGTH
4 SETS
AMRAP × 3 MINUTES
12 DB Goblet Squats
12 Single DB G20H
-Rest 1:00 b/t Sets-
(Score is Weight)
PUSH X PULL WORKOUT
EVERY 4:00 x 4 SETS
30 Double Unders
20 DB Goblet Lunges
20 Alt DB Hang Snatches
30 Double Unders
Max Plank Hold in remaining time
-No Additional Rest b/t Sets-
(Score is Weight)
BODYWEIGHT PUMP
6 SETS (:20 ON / :10 OFF)
MOVT 1 – Double Unders (or Jumping Jacks)
MOVT 2 – Max Lunges
(Score is Reps)
FULL-BODY SWEAT WORKOUT
E2MOM × 10 MINUTES
1:00 Cardio Choice
16 Box Step Ups
Into…
E2MOM x 10 MINUTES
10 Burpees + Extra Push-up
Max Cardio in Remaining Time
(No Measure)
FINISHER
NOT FOR TIME*
40 Floor Press
40 Bicep Curls
40 Leg Lifts
40 Skull Crushers
*Break up in any order or in any combination in sets/reps.
PUSH X PULL STRENGTH
EMOM × 15 MINUTES
MIN 1 – :45 DB Pullovers
MIN 2 – :45 Close Grip Floor Press
MIN 3 – :45 Plank
(Score is Weight)
PUSH X PULL WORKOUT
5 SETS
AMRAP x 3 MINUTES
1 DB Thruster
2 DB Push Press
3 DB Bent Over Rows
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
FULL-BODY STRENGTH
4 SETS FOR QUALITY
12/12 Single DB Crossbody Romanian Deadlifts
20 Alt Cossack Squats
-12:00 Time Cap-
(Score is Weight)
FULL BODY WORKOUT
3 SETS FOR MAX REPS
1:30 – Max Alt Single DB Up-Downs
-Rest:30-
1:30 – Cardio Choice
-Rest :30-
1:30 – Max Weighted Sit-Ups
-Rest :30-
(Score is Reps)
FINISHER
5 SETS
:30 Flutter Kicks
:30 Superman Hold
-Rest as Needed b/t Sets-
FULL-BODY STRENGTH
5 SETS ON A 15:00 CLOCK…
8/8 Slow DB Supported Bent Over Row
8/8 Slow DB Single Arm Floor Press
16 Alt Plank Rows*
*In the top of a Push-Up, alternate Row (R) + Row (L)
-Rest As Needed b/t Sets-
(Score is Weight)
FULL-BODY SPRINT WORKOUT
ON A 8:00 CLOCK…
2:00 Cardio Choice
40 Crossbody Mountain Climbers
30 DB Toe Taps
20 Squat Thrusts
Max Plank Hold in Remaining Time
-Rest 2:00-
ON A 8:00 CLOCK…
2:00 Cardio Choice
20 Squat Thrusts
30 DB Toe Taps
40 Crossbody Mountain Climbers
Max Plank Hold in Remaining Time
(Score is Max Plank Time)
FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)
PUSH X PULL STRENGTH
E2MOM × 10 MINUTES
12 DB Hang Power Cleans
12 DB Front Squats
(Score is Weight)
PUSH X PULL WORKOUT
5 SETS
AMRAP × 3 MINUTES*
12 Alt Single DB Up-Downs
20 DB Slides
Max Double Unders in Remaining Time
-Rest 1:00 b/t Sets-
*Start From the Top w/ Each AMRAP
(Score is Rounds + Reps)
BODYWEIGHT PUMP
AMRAP × 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
-Rest 1:00-
AMRAP × 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Max Alt Reverse Lunges
MIN 2 – :50 Max Controlled Sit-Ups
MIN 3 – :50 Max Single DB Russian Swings
(Score is Reps)
FINISHER
EMOM × 5 MINUTES
15 Supermans + Max Plank Hold