*The video contains a glimpse of our workouts. Our workouts are SPECIFICALLY ENGINEERED to help you burn twice the fat in half the amount of time using our proprietary tools such as ropes, kettlebells, rings, tires, sandbags, kegs, air row machine, climbing ropes, sledgehammers, all equipment that you will NEVER FIND in a gym setting. Note. All workouts are easily scalable to any fitness level or age.
Workout:
Sandbag Squats (heavy) – 30, 20, 10
Body Row (low) – 30, 20, 10
Hamstring Curl (Butt Up) – 30, 20, 10
Burpees (x5)
1 lap (fast)
3 rounds
Finisher:
Hang for as long as possible
Starter:
Wall Ball – 60 reps
Workout:
Recline Pull – 12
DB Step Up – 10/side
Bear Crawl – 1 lap
For 4 rounds
Finisher:
Hanging Leg Raise for 1 minute
Skill:
Deadlift
Workout:
Deadlift – 8 reps
Rope Climbing – 1 rep (or 10 scale-down)
DB Shoulder Press – 10 reps
6 Rounds for time
Finisher:
Hammer Curl (3 sets of 10 reps)
Elite: 10 Ring Pushup : 10 Jump Squats : 10 Chinup : 10 rounds
Intermediate: 10 Pushup : 10 Prison Squat : 10 Body Row : 10 rounds
Choose a workout (Elite OR Intermediate)
DICE WORKOUT
The dice “dots” represents the exercises below:
1. Run – 1 lap outside
2. DB Thrusters – 20 reps (no less than 15lbs)
3. Recline Pull – 15 reps
4. Walking lunges – 1 way
5. Sledgehammer hits – 20 reps
6. Pullup – 8 reps
As many rolls as you make in 20 minutes.
Finisher:
Hanging Knee Raise – 30 reps (any breakdown)
Outdoor Relay Race (2 teams)
Tire Drag (both ways) ==> Hurdle Shuffle Run (both ways) = 1 point
Get as many points as possible in 20 minutes.
The team with the most point wins.
6 Minutes Per Station with 1 MInute OFF in between.
Station 1: Tire Flipping
Station 2: Sledgehammer Hits
Station 3: Rope Climbing (1 full climb = 10 reps) or scaledown climb
Station 4: Slam Balls
4 TEAMS (1 team per station)
The most total points wins (1 point = 1 rep)
Skill:
Kettlebell Swing
Starter:
Kettlebell Swing – 75 reps (light – medium)
Or Hip Bridge – 75 reps
Then 4 rounds of the following
Body Row- 12 reps
DB Step Up – 12 reps/side (one side at a time)
Pushup – 15 rep
Finisher:
Any Abs – 30 reps
Skill:
Front Squat
Workout:
Front Squat
Chin Up (heavy)
20-15-10-5
Finisher:
Barbell Curl – 30 reps (any breakdown)
9 Station Circuit – :30 ON/ :30 OFF
2 Minute OFF between rounds
Total: 2 rounds
Station 1: Air Bike
Station 2: Slush Pipe Press (partner)
Station 3: Burpee Hurdle
Station 4: Gorilla Walk
Station 5: Battling Rope
Station 6: Air Row
Station 7: Hurdle Jump Squat
Station 8: Lateral High Knee Drill
Finisher (after 2 minutes rest):
Plank for 60 seconds
Complete time: 23 minutes
