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BoostcampPNG

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
    May 27, 2024 07:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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