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Pure Pain

by Jim D.

Program Description

Train for the difficult

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    May 25, 2024 09:35
  • Last Edited
    Jun 18, 2025 08:43

Summary

Unleash your potential with "Pure Pain," a grueling 12-week program designed to push your limits every day of the week. This intensive training regimen combines high-intensity cardio, heavy lifting, and targeted supersets to sculpt your physique and enhance your performance. Expect to tackle exercises like barbell squats, Romanian deadlifts, and explosive sprints, all crafted to maximize strength and endurance. Prepare to embrace the challenge and transform your body through sheer determination and relentless effort!
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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
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
0.1 mins
RPE 10
2A
Squat (Barbell)
5
20 reps
RPE 10
2B
Pullover (Dumbbell)
5
10 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
10
10 reps
RPE 10
3B
Leg Extension
10
20 reps
RPE 10
4A
Romanian Deadlift (Barbell)
5
4-6 reps
RPE 10
4B
Rack Pull (Barbell)
5
5 reps
RPE 10
4C
Dead Hang
5
AMRAP
RPE 10
4D
Plank
5
AMRAP
RPE 10
4E
Russian Twist (Dumbbell)
5
AMRAP
RPE 10
5A
Push Up
5
AMRAP
RPE 10
5B
Chin-Up (Bodyweight)
5
AMRAP
RPE 10
6
Hanging Leg Raise
5
AMRAP
RPE 10
7A
Burpee
5
AMRAP
RPE 10
7B
100m Sprint
3
0.1 mins
RPE 10
8
Ab Wheel
5
AMRAP
RPE 10
9
Turkish Get Up
3
5-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 2
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 3
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 4
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 5
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 6
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10
Day 7
1
100m Sprint
5 Sets
0.1 mins
@10
2A
Squat (Barbell)
5 Sets
20 Reps
@10
2B
Pullover (Dumbbell)
5 Sets
10 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
10 Sets
10 Reps
@10
3B
Leg Extension
10 Sets
20 Reps
@10
4A
Romanian Deadlift (Barbell)
5 Sets
4-6 Reps
@10
4B
Rack Pull (Barbell)
5 Sets
5 Reps
@10
4C
Dead Hang
5 Sets
AMRAP
@10
4D
Plank
5 Sets
AMRAP
@10
4E
Russian Twist (Dumbbell)
5 Sets
AMRAP
@10
5A
Push Up
5 Sets
AMRAP
@10
5B
Chin-Up (Bodyweight)
5 Sets
AMRAP
@10
6
Hanging Leg Raise
5 Sets
AMRAP
@10
7A
Burpee
5 Sets
AMRAP
@10
7B
100m Sprint
3 Sets
0.1 mins
@10
8
Ab Wheel
5 Sets
AMRAP
@10
9
Turkish Get Up
3 Sets
5-10 Reps
@10