Workouts

Max Reps:

1 min: Around-the-worlds

2 min: Double-unders

3 min: Weighted Sit-up

4 min: Push-ups

3 min: Weighted Sit-up

2 min: Double-unders

1 min: Around-the-worlds

 

 

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5 Rounds For Time:

8 DB Shoulder to Overhead

12 Alt. Renegade Rows (6/6)

30 Double Unders

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For Time:

200 m Run

20 Alt. DB Power Snatch

400 m Run

20 DB Power Clean (10/10)

800 m Run

20 Alt. DB Power Snatch

400 m Run

20 DB Power Clean (10/10)

200 m Run

Unsure of where you should be focusing your efforts in your strength training? Our NEW Brute Strength Calculator will show you exactly how your leg, speed and overhead strength stack up against each other. You’ll also receive 4 workouts and a list of the most effective exercises targeting your biggest weakness. Identify your weakest link now.

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For Time:

400 m Front Rack DB Carry

at 100 m perform 10 DB Deadlifts

at 200 m perform 15 DB Split Squats (each)

at 300 m peform 20 DB Front Squats

Rest 5 min.

4 x 100m DB Mixed Carry

*One hand overhead, one hand Front-rack.

*Rest as needed between sets.

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For Time:

60 Double-unders

50 DB Swings

40 DB-facing Jump-overs

30 DB Goblet Squat

20 Lateral DB Jump-overs

10 Alt. DB Clean and Jerk

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2 Rounds for time:

10 Woman-Makers

10 Man-Makers

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10 Min as far as possible

2-4-6-8-10 etc…

DB Suitcase Deadlifts (each side)*

20 Plank Shoulder Taps between each round**

Accessory

3×10 Single-Leg DB RDL

*Perform 2/2, then 4/4, etc.

**10 reps alternating each side

Unsure of where you should be focusing your efforts in your strength training? Our NEW Brute Strength Calculator will show you exactly how your leg, speed and overhead strength stack up against each other. You’ll also receive 4 workouts and a list of the most effective exercises targeting your biggest weakness. Identify your weakest link now.

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10 Rounds for Reps

30 sec: DB Front Squats

30 sec: Lateral DB Jump-overs

30 sec: DB Goblet Thruster

30 sec: Rest

*1 Dumbbell for thrusters

** 2 Dumbbells for Front Squats

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5 Rounds For Time

9 DB Ground to Overhead

12 DB Overhead Walking Lunges

15 DB Good-Mornings

21 DB Russian Twists

*1 Dumbbell for the entire workout

** Hold one DB in both hands OR single-arm and switch halfway

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Tabata

Double Unders

V-up

DB Back Squat

Sit-up

DB Swing

*1 Dumbbell for the entire workout

** Complete the full tabata for each movement before moving to the next

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