logo
BoostcampPNG

Deathstroke

by Brandon H.
8 athletes joined

Program Description

A program designed to increase your physical fitness and conditioning to make you perform like a super soldier. This program is ideal for someone who is a first responder/military to help you perform your duties. In our line of work, you never want to be the one who runs out of breath chasing a bad guy. You don’t want to be the one stuck on the side of the road with back up 15 minutes away and you can’t hold your own for that time. This is a program to make the average man unkillable. This program is also great to accelerate fat loss, due to its high volume and intensity.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 08, 2024 05:22
  • Last Edited
    Aug 08, 2024 11:55
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
2
25 reps
RPE 9
1B
Burpee
2
15 reps
RPE 9
1C
Mace Ball 360
2
15 reps
RPE 9
1D
Sandbag To Shoulder
2
5 reps
RPE 9
2A
Jump Rope
2
100 reps
RPE 9
2B
Squat Push Press
2
12-15 reps
RPE 9
2C
Kettlebell Sumo High Pull
2
20-25 reps
RPE 9
2D
Mace Ball Chop
2
15 reps
RPE 9
3A
Mace Ball Uppercut
2
15 reps
RPE 9
3B
Goblet Squat
2
20 reps
RPE 9
3C
Sandbag Carry
2
2 reps
RPE 9
3D
Windshield Wipers
2
20 reps
RPE 9
4
Heavy Bag
3
3 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Kettlebell Gorilla Row
3
15-20 reps
RPE 9
2A
Bench Press (Barbell)
3
8-12 reps
RPE 9
2B
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
French Press
3
12-15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Push Up
3
AMRAP
RPE 9
5
Neck Extension
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
100 reps
RPE 9
1B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
1C
Split Squat (Dumbbell)
2
15 reps
RPE 9
1D
Sandbag Over Bar
2
5 reps
RPE 9
2A
Deadlift (Barbell)
2
5 reps
RPE 9
2B
Walking Lunge
2
20 reps
RPE 7
2C
Mace Ball Strike
2
15 reps
RPE 9
2D
Leg Raise (Captain's Chair)
2
15 reps
RPE 9
3
Heavy Bag
3
3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 9
1B
Face Pull
3
12-15 reps
RPE 9
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2B
Push Up
3
AMRAP
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4A
Inverted Row
3
AMRAP
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
4C
Neck Curl
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Mace Ball 360
2
15 reps
RPE 9
1B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
1C
Farmer's Walk (Weighted)
2
2 reps
RPE 9
1D
Walking Lunge
2
20 reps
RPE 7
2A
Kettlebell Swing
2
20-25 reps
RPE 9
2B
Kettlebell Clean & Press
2
15-20 reps
RPE 9
2C
Mace Ball Chop
2
15 reps
RPE 9
3A
Jump Rope
2
100 reps
RPE 9
3B
Mace Ball Uppercut
2
15 reps
RPE 9
3C
Sandbag Suplex
2
3 reps
RPE 9
3D
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Kettlebell Swing
2 Sets
25 Reps
@9
1B
Burpee
2 Sets
15 Reps
@9
1C
Mace Ball 360
2 Sets
15 Reps
@9
1D
Sandbag To Shoulder
2 Sets
5 Reps
@9
2A
Jump Rope
2 Sets
100 Reps
@9
2B
Squat Push Press
2 Sets
12-15 Reps
@9
2C
Kettlebell Sumo High Pull
2 Sets
20-25 Reps
@9
2D
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Mace Ball Uppercut
2 Sets
15 Reps
@9
3B
Goblet Squat
2 Sets
20 Reps
@9
3C
Sandbag Carry
2 Sets
2 Reps
@9
3D
Windshield Wipers
2 Sets
20 Reps
@9
4
Heavy Bag
3 Sets
3 mins
@9
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
Kettlebell Gorilla Row
3 Sets
15-20 Reps
@9
2A
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2B
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
French Press
3 Sets
12-15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Push Up
3 Sets
AMRAP
@9
5
Neck Extension
3 Sets
15-20 Reps
@9
Day 3
1A
Jump Rope
2 Sets
100 Reps
@9
1B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
1C
Split Squat (Dumbbell)
2 Sets
15 Reps
@9
1D
Sandbag Over Bar
2 Sets
5 Reps
@9
2A
Deadlift (Barbell)
2 Sets
5 Reps
@9
2B
Walking Lunge
2 Sets
20 Reps
@7
2C
Mace Ball Strike
2 Sets
15 Reps
@9
2D
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@9
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
@9
1B
Face Pull
3 Sets
12-15 Reps
@9
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2B
Push Up
3 Sets
AMRAP
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4A
Inverted Row
3 Sets
AMRAP
@9
4B
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
4C
Neck Curl
3 Sets
15-20 Reps
@9
Day 5
1A
Mace Ball 360
2 Sets
15 Reps
@9
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
1C
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9
1D
Walking Lunge
2 Sets
20 Reps
@7
2A
Kettlebell Swing
2 Sets
20-25 Reps
@9
2B
Kettlebell Clean & Press
2 Sets
15-20 Reps
@9
2C
Mace Ball Chop
2 Sets
15 Reps
@9
3A
Jump Rope
2 Sets
100 Reps
@9
3B
Mace Ball Uppercut
2 Sets
15 Reps
@9
3C
Sandbag Suplex
2 Sets
3 Reps
@9
3D
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9