Gym Jones Public Content and Workout PDF

Gym Jones Public Content and Workouts :
Workout: (300 Rise Of An Empire)

2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat @ 25#
Then:
Work up to Heavy Back Squat
Then:
5x2 Back Squat @ 80% 1RM
Rest 3 minutes between sets
Then:
Row 500m +
50x Ring Dip +
50x DB Push Press +
50x Step-up @ 18-20 box +
50x Push-up +
50x Sit-up +
Row 500m
Then:
Cool Down with 300sec FLR

Workout:
2x10 Shoulder Dislocate
2x5 Wall Squat
2x10 Squat
2x5 Jump Squat
2x (5x Tuck Jump + 5x Box Jump + 5x
Knee Jump)
Then:
5x Snatch Grip DL +
5x Whip Snatch +
5x OHS +
5x Whip Snatch
Five Sets @ 75-95#
Then:
10x Ball Slam @ 25# +
250m SkiErg +
10x Goblet Squat @ 70# +
25c AirDyne Sprint +
10x Hex Bar DL @ 145-155# +
250m Row
Five Sets, Rest 2 minutes between
each
Workout:
Work up to Heavy Deadlift
Then:
5x Back Squat @ 40% 1RM +
15 yard Sled Push (Piston Step/High
Step)
Five Sets, Full Rest between
Then:
Cool Down

Workout:
Two Man Relay 5000m Row
Partners may switch as needed
Then:
4x (30sec Work/30sec Rest) Frog Hop
Then:
4x (30sec Work/30sec Rest) Burpee
Then:
Two Man Relay 5000m SkiErg
Partners may switch as needed

Workout:
"Head To Head":
2000m Row For Time
Then:
Team Competition:
4000m SkiErg +
900 yard Sled Push +
4000m Row +
100x Burpee/Pull-up
Two, six man teams
Only one player per team can work at
once
Then:
Cool Down

Workout:
3x5 Wall Squat
3x10 Squat
3x20m Lunge
5x5 SL Squat @ 20 Box
Then:
Work up To Heavy Back Squat
Then:
5x25 Back Squat @ ~50% 1RM
Full Rest between sets
Then:
30x Lunge (15 each side) + 30sec Wall
Sit Seven Rounds
Then: Cool Down
Workout:
10 minute Row @ Easy Pace
Then:
30sec Row +
90sec Active Rest
Start at 140m for the 1st interval
(males) Go up by 1m each round
Workout stops when player fails to
increase twice in a row

Workout:
50x Strict Pull-up
Then:
Work up to Heavy Military/Strict Press
1RM
?Then:
5x4 Military/Strict Press @ 75-80%
1RM
Rest 2-3 minutes between sets
Then:
4x15 Single Arm Dumbbell Row @ 50-
75# DB
Then:
4x15 Strict Bent Row @ 95-135#
Then:
3x5 Bat Wings (5 second squeeze at
top)
3x5 SOTS & OHS Combo @ 2 x 10#
Then:
50x Strict Pull-up

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
"TailPipe":
P1: 250m Row
P2: KB Rack Hold @ 2 x 53#
Three Rounds
Then, Later:
Rest 2 minutes
4x (30sec Work/30sec Rest) Split
Jump
Rest 2 minutes
4x (30sec Work/30sec Rest) Burpee
Rest 2 minutes
4x (30sec Work/30sec Rest) Push-up
Rest 2 minutes
4x (30sec Work/30sec Rest) Squat
Then:
Cool Down

Workout:
Then:
BB Complex:
6x Deadlift +
6x Bent Row +
6x Clean +
6x Front Squat
6x Push Press +
6x Back Squat
Start @ 75#
Go up by 10# Each Set
Every 20# increase drop a rep
Then:
100x Ring Plank Pull
(Penalty for dropping off rings is 10x
Burpee/Pull-up)
Then:
100x Wall Ball @ 20#
Evert time you stop must do 60m Sled
Push
Then:
100x KB Swing @ 53#
Every time you stop must do 60m
Heavy Hex Bar Carry
Then:
"Cool Down" with 2000m Rowing race
Workout:
2x5 Wall Squat
2x10 Squat
Then:
Then:
5x2 Back Squat @ 80% 1RM
Then:
Row 500m +
50x Ring Dip +
50x DB Push Press +
50x Step-up @ 18-20 box +
50x Push-up +
50x Sit-up +
Row 500m
Then:
Cool Down with 300sec FLR

Workout:
10-1 Team Back Squat Ladder @
135# (Speed Focus)
In between each set complete 30m
Sled Push
Looks Like:
P1 does 10x Back Squat @ 135# +
30m Sled Push
P2 does 10x Back Squat @ 135# +
30m Sled Push
P1 does 9x Back Squat @ 135# + 30m
Sled Push
P2 does 9x Back Squat @ 135# + 30m
Sled Push
Then:
Team Max Pull-up
Each player does Max Reps Pull-ups
(Chest-To-Bar)
Then: Team 3000m Row Relay
Each player must Row at least once
Then:
Team Blaster Bars Hold
Each player does Max Blaster bar hold
Then: Cool Down
Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
500m Row +
2:00 minute Rest
As many rounds as possible following
protocol:
First round 500m at 2:00/500m pace
First round needs 5x Push-up
Second round 500m at 1:58/500m
pace
Second round needs 10x Push-up
Third round 500m at 1:56/500m pace
Third round needs 15x Push-up
Follow format until player fails at Row
or Push-up
Then:
Cool Down

Workout:
Then:
5 minute Progressive Row:
One minute @ 2:00/500m pace +
One minute @ 1:40/500m pace
Then:
3x5 Bottoms Up Press @ 2 x 35# KB
3x5 Clean & FSPP @ 2 x 35# KB
3x5 Two Hand Snatch @ 2 x 35# KB
Then:
5x Bottoms Up Press @ 2 x 35# KB +
5x FSPP @ 2 x 35# KB +
5x Two Hand Snatch @ 2 x 35# KB +
30sec Row @ >150m pace
Do 4 rounds, Rest a bit, Do 3 rounds,
rest a bit, etc to 1 round
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
Team Competition:
Four Player Teams, Five Events:
3000m Team Row
100x Burpee/Pull-up
3000m Team SkiErg
100x Burpee/Box Jump
900 yard Sled Push
Two minute Intermission between
events
Each player must participate in each
event at least once
Then:
Cool Down

Workout: (Power Endurance 300)
Then:
Six-Way BB Complex:
6x Deadlift +
6x Bent-over Row (back parallel to
floor) +
6x Hang Clean +
6x Front Squat +
6x Push Press +
6x Back Squat +
6x Push-up
Do these all in a row without letting go
of the bar. Rest 1-2 minutes. Do 3-4
sets.
Increase weight on bar with each
series, i.e. 75#-85#-95#-105#
Then:
"12 Minutes of Hell":
5x DL @ 225# +
10x Push Press @ 75#
Max rounds in 12 minutes
Then:
5-10 minute Intermission
Then:
6x (30sec Work/30sec Rest) Row. Max
Meters in each 30sec work period.
Workout:
30 minute Bench Press @ 225#
Max Reps in 30 minutes
Rest as needed along the way
Then :
Warm up with Sprints:
10 laps 40m jogging
15m (Sprint/Walk) Ladder
Looks like sprint 15m + walk 15m +
sprint 30m + walk 15m + Sprint 45m +
walk 15m etc
Then: 5m Burpee/Broad Jump Walk
5m, 10m Burpee/Broad Jump Walk
5m, 15m Burpee Broad Jump Walk
5m, 20m Burpee Broad Jump Walk
5m, 25m Burpee Broad Jump
Then:
30sec Row @ >150m pace +
10x KB Swing @ 53# +
9x KB Swing @ 53# +
8x KB Swing @ 53# +
Etc all the way to 1x KB Swing
Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
3x10 OHS @ 30% 1RM
Then:
Then:
3x10 Straight Leg DL @ 65-95#
5x4 SLDL @ 65-95#
Then:
6x TGU @ 10-20# DB +
60sec FLR
Five Rounds
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Jump Squat
2x3 Tuck Jump
Then:
12x Goblet Squat @ 53-70# +
2:00 minute Burpee/Pull-up +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission
Then:
12x Goblet Squat @ 53-70# +
2:00 minute Burpee/Box Jump +
2:00 minute Rest
Three Rounds
Then:
Then:
500m Row For Time

Workout:
Work up to Heavy Bottoms Up Press
Then:
10-1 Partner Burpee/Pull-up Ladder
P1 does 10 reps, P2 does 10 reps
P1 does 9 reps, P2 does 9 reps
Etc
Then:
2000m Partner Row
One partner rows while other partner
holds 2 x 53# KB in Rack
Switch as needed
Then:
10-1 Partner KB Swing Ladder
In between each run player must do
25m Burpee/Broad Jump
P1 does 10 reps + 25m, P2 does 10
reps + 25m
P1 does 9 reps + 25m, P2 does 9 reps
+ 25m
Then:
250m Prowler Push
Partners take turns pushing until
complete
Workout:
2x5 Wall Squat
2x10 Squat
2x5 Jump Squat
2x3 Tuck Jump
Then:
4x (30sec Work/30sec Rest) @ the
following stations:
Burpee/Pull-up
Burpee/Box Jump
Box Jump
Frog Hop
Split Jump
Burpee/Pull-up
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Jump Squat
2x3 Tuck Jump
Then:
4x (30sec Work/30sec Rest) @ the
following stations:
Burpee/Pull-up
Burpee/Box Jump
Box Jump
Frog Hop
Split Jump
Burpee/Pull-up
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Jump Squat
2x5 Tuck Jump
Then:
10x Explosive Squat @ BB & 40-50#
Chain +
30m Heavy Prowler Push +
15x Box Jump +
30sec SkiErg @ sub 1:40/500m pace
Three Sets, Rest 2 min between each
Then:
4x (30sec Work/30sec Rest)
Burpee/Pull-up
2 minute Rest
4x (30sec Work/30sec Rest) Split
Jump
2 minute Rest
Then:
Cool Down

Workout:
Then:
Do some heavy singles (i.e. Deadlift
reps @ 90% 1RM)
Then:
90sec Rest During Rest player must
get 7x Burpee/Pull-up
Player must get more meters every
round (i.e. 150m, 151m, 152m)
Workout stops when player fails in any
portion
Then:
Cool Down

Workout:
Two Man Teams Complete the
following tasks in order:
2000m SkiErg
100x Box Jump @ 30"
100x Burpee
100x HeadCutter @ 53#
2000m Row
Partners may switch as needed during
each station
Rest 5 minutes between each station
Workout:
Goblet Squat + KB Swing + Burpee/KB
Broad Jump:
5 + 5 + 5 +
10 + 10 + 10 +
15 + 15 + 15 +
25 + 25 + 25
Looks like: 5x Goblet Squat + 5x Swing
+ 5x Burpee/KB Broad Jump +
10x Goblet Squat + 10x Swing + 10x
Burpee/KB Broad Jump +
Etc
Then:
100x Back Squat @ 185# Get there
however you want Everytime bar is
racked or dropped player immediately
owes 20x Burpee/Pull-up

Workout:
Then:
10-1 Front Squat Ladder @ 50% 1RM
In between each rung sprint for 15cals
on AirDyne
Then:
Cool Down
Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
Then:
50x Pull-up (Strict, Dead Hang)
Then:
5 minutes Intermission
Then:
5000m Row Team Relay
Then:
Then:
10-1 Burpee/Pull-up Ladder

Workout:
Work up to Deadlift 1RM
Then:
"JonesCrawl":
10x DL @ 115% BW +
25x Box Jump @ 24"
Three Rounds
"JonesTown Sprint":
Push Press @ 75# +
Burpee/Pull-up
20-10 reps of each
OR
2000m Row For Time

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
50x Pull-up (Dead Hang, No Kip, Strict)
Then:
"TailPipe":
P1: 250m Row
P2: KB Rack Hold @ 2 x KB
Three Rounds
Then, Later:
4x (30sec Work/30sec "Rest") Push
Press
"Rest" is in OH position
Then: 4x (30sec Work/30sec "Rest")
V-Sit Kickout
"Rest" is in V-Sit position
Push-up
"Rest" is in FLR position
Then:
4x (30sec Work/30sec "Rest") Squat
"Rest" is in parallel position
Then:
Cool Down
Workout:
Warm up with Row
Then:
10x Clean Hi-Pull @ 135# +
2:00 minute Row (Hard) +
2:00 minute Rest
Three Rounds
Then:
Then:
10x Deadlift @ 135# +
2:00 minute Row (Hard) +
2:00 minute Rest
Three Rounds
Then:
Then:
10x Heavy Goblet Squat +
2:00 minute Explosive Step-up +
2:00 minute Rest
Three Rounds
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Jump Squat
Then:
10-1 Partner Burpee/Pull-up Ladder
Then:
Bench Press @ 225# +
10-1 reps
Looks Like:
10x Burpee/Pull-up + 30sec Row +
Etc
Then:
10 minute Max Rep Strict Press @
65#

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
Then:
5x DL @ 50% 1RM +
10x Push-up
Max Reps in 12 minutes
Then:
KB Swing @ 53/35# +
150m Row (Hard) +
5x Burpree +
150m SkiErg (Hard)
Ten Rounds
Descending reps for KB Swings (10-9-
8-etc)
Then:
Cool Down

Workout:
Then:
Then:
50x Pull-up (Strict, Dead Hang)
Then:
"Original Mill Initiation":
500m Row +
Pull-up +
Push-up +
15x Whip Smash
20-15-10-5 for Pull-up and Push-ups
Then:
"Cool Down"

Workout:
5x Bottoms-Up Press +
5x KB Clean & Press +
5x KB Snatch
Three Rounds
Three Sets @ 16Kg, 20Kg, & 24Kg
Then:
3x10 Back Squat
3x10 RDL
Then:
Work up to Heavy Rack Pull (Deadlift)
Then:
5x Deadilift @ 50% 1RM +
30sec Row (Sprint) +
30sec Row (Sprint) +
30sec Row (Sprint)
Three Total Sets, Rest 2 minutes
between each
Then:
Wall Sit To Failure
FLR To Failure
Dead Hang To Failure

Workout:
10 minute AirDyne @ Easy Pace
Then:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
Strict Press:
5 reps @ 40Kg
5 reps @ 45Kg
5 reps @ 50Kg
5 reps @ 55Kg
5 reps @ 60Kg
Then:
5x5 Burpee/Pull-up (Chest-To-Bar)
Then:
30sec Row @ sub 1:40/500m pace
(i.e. 150m) +
2:00 minute Rest
Ten Rounds
Player must do 10x Burpee/Pull-up
during each "Rest" period
Then:
Cool Down

Workout:
5x Bottoms-Up Press +
5x KB Clean & Press +
5x KB Snatch
Three Rounds
Three Sets @ 16Kg, 20Kg, & 24Kg
Then:
3x10 Back Squat
Then:
Work up to Heavy Rack Pull (Deadlift)
Then:
2x Rack Pull @ 90% 1RM (Use DL
1RM) + 100m Row (Sprint) +
1RM) + 100m Row (Sprint)
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
Then:
"TailPipe":
P1: 250m Row
P2: KB Rack Hold @ 2 x KB
Three Rounds
Then, Later:
4x (30sec Work/30sec "Rest") Push-
up
V-Sit Kickout
"Rest" is in V-Sit position
KB Swing
"Rest" is in Dead Hang position
Burpee
Squat
Then:
Cool Down

Workout:
Goblet Squat + KB Swing + Burpee/KB
Broad Jump:
5 + 5 + 5 +
10 + 10 + 10 +
15 + 15 + 15 +
25 + 25 + 25
Looks like: 5x Goblet Squat + 5x Swing
+ 5x Burpee/KB Broad Jump +
10x Goblet Squat + 10x Swing + 10x
Burpee/KB Broad Jump +
Etc
Then:
100x Back Squat @ 185# Get there
however you want Everytime bar is
racked or dropped player immediately
owes 20x Burpee/Pull-up

Workout:
Then:
3x10 Front Raise @ 2 x 30#
3x10 Lateral Raise @ 2 x 30#
Then:
2x Strict Press + 2x Push Press + 2x
Jerk:
Complete 2 reps of each at 75# (i.e. 6
total reps of each)
If successful on all 6 reps add 5# to
bar and repeat
?Do this until you cannot do all 6 reps.
Once that happens add 5# and only do
2x Push Press + 2x Jerk.
Continue adding 5# and doing 4 reps
until you fail and then complete only
2x Jerk
Add 5# until you reach failure
Then:
Cool Down or "Cool Down

Workout:
3x5 Wall Squat
3x10 Squat
3x10 OHS @ 45# BB
3x20m OH Walking Lunge @ 10# DB
(single arm, 10m forwards in right
hand, 10m backwards in left hand)
Then:
Work up to Heavy Deadlift (i.e 315)
Then:
5x3 DL @ 80% 1RM Rest 3 minutes
between sets
Then:
OHS @ 75# +
Ring Push-up with feet on Box (i.e. 10"
platform)
30-20-10 reps of each
Then:
Row 2000m For Time
Rest amount of Time it took to do
2000m
Row 1000m For Time
Rest amount of time it took to do
1000m
Row 500m Row Time
Then:
Cool Down
Workout:
Then:
4x (30sec Work/30sec Rest) Strict
Press @ 2 x 10# DB.
Rest is in OH position
Then:
Warm-up with Pull-up, Dip, Push-up
Then:
10x Strict Pull-up +
10x Dip +
10x Push-up
Ten Sets, Rest 2 minutes between
each set
Then:
Seated Strict Press Behind the Neck
Strip Set:
Max reps @ 95# +
Max reps @ 85# +
Max reps @ 75# +
Max Reps @ 65#
Three Total sets, Full Rest between
each
It will take 10-20sec between each set
to remove weight and rack up for neck
set
Keep reps controlled and strict
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
Then:
4x (30sec Work/30sec Rest) Goblet
Squat @ 53-70# +
60sec Rest +
4x (30sec Work/30sec Rest) Ski, Ride,
or Row (Ski/Row @ >150m pace, AD
@ >20cal pace) +
60sec Rest
Three Rounds
Then:
Cool Down
Workout:
"An Amazing Race":
10-1 Team Burpee Ladder
Each player does 10 reps, then 9 reps,
then 8 reps, Etc
Then:
Team 5000m Row
Switch players as desired until 5000m
has elapsed on the Rower
Then:
then 8 reps, Etc
Then:
then 8 reps, Etc

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
P1: 10x KB Swing + 10x Ball Slam +
2:00 minute Row
P2: Rest
Five Rounds

Workout:
3x5 Wall Squat
3x10 Squat
3x20m Lunge
3x20m OH Lunge
Then:
Press
"Rest" in OH position
Then:
60sec "all-out" Row

Workout:
Then:
5 min progressive row:
1 min @ 2:10/500m
1 min @ 2:05/500m
1 min @ 2:00/500m
1 min @ 1:55/500m
1 min @ 1:50/500m
Then:
3x burpees every 30 seconds for five
minutes
Then:
Rest 2 minutes
Then:
5x FSPP every 30 seconds for seven
minutes @ 45-75# BB
(No setting the BB down throughout
workout)
Then:
Cool down with 2x (1-5) Pull-
up/Push-up ladder

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
"Rest" in parallel position
Two Sets, Rest 60sec between
Then:
30sec SkiErg @ >150m pace +
30sec AirDyne @ >20cal pace +
2:00 minute Rest
Three Rounds
Then:
Then:
30sec Explosive Step-up +
30sec Step-up +
30sec Burpee/Box Jump +
2:00 minute Rest
Three Rounds
Then:
Cool Down

Workout:
3x5 Wall Squat
3x10 Squat
3x5 Jump Squat
3x5 Tuck Jump
Then:
Press
"Rest" in OH position
Then:
"JonesTown Sprint":
Push Press @ 75# +
Burpee/Pull-up
20-10 reps of each

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x5 Jump Squat
Then:
10-1 Partner Ladder:
Burpee Box Jump/20cal Row:
P1: 10x Burpee Box Jump + 20cal Row
@ 1.45-1.50 pace
P2: Rest
Switch, Repeat
P1: 9x Burpee Box Jump + 20cal Row
@ 1.45-1.50 pace
P2: Rest
Switch, Repeat
Etc
Then:
100m Row @ Hard Pace +
30m Prowler Push
Ten Sets, Rest 2-3 minutes between
each
Then:
Cool Down

Workout:
Warm up as you like
Then:
Sandbag Clean & Squat Combo
2x Sandbag Clean +
5x Sandbag Squat @ 70# bag
One combo every 30 seconds for 5
minutes
Then:
KB Clean & Press/ Rack Squat Combo
2x Two-hand KB Clean +
5x KB Rack Squat @ 2x 16-20kg KB
One combo every 30 seconds for 5
minutes
Then:
5x Heavy Front Squat (70-75% range)
+
30 sec all-out on AirDyne
Five sets, rest a lot between sets
OR:
6x Heavy Step-up +
30 sec all-out Row, Ski or AirDyne
Use a box that place leading thigh
parallel to floor
Hold weights in Farmer position, 60-
65% of body weight +/-
Five sets, rest a lot between sets (4-6
minutes)
Then:
5x Burpee Pull-up +
Dead Hang to failure
11 sets
Then:
Either cool down
Or "cool down" with the Mental
Strength Challenge:
KB Swing to failure @ 24kg, aka "Can't
or Won't?"

Workout:
Work up to Heavy TGU Then:
Press
Then:
4x (30sec Work/30sec "Rest")
Mountain Climber
"Rest" is in FLR Position
Then:
Then:
Cool Down
Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
"TailPipe":
P1: 250m Row
P2: KB Rack Hold @ 2 x 53# KB
Three Rounds
Then:
Cool Down

Workout:
4x (10m Lunge + 10m Broad Jump)
3x10 Shoulder Dislocate +
3x5 Snatch Balance
Then:
Work up to Heavy Front Squat (i.e.
Max) 10 total reps or less
Then:
3 Position Snatch:
2 @ 35#, 45#, 55#
1 @ 60#, 65#, 75#
Then:
Snatch Practice @ 85-95#
Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x5 Jump Squat
Then:
Practice Knee Jump
Then:
10x OHS @ BW +
10x GHD Sit-up +
20x Front Squat @ BW +
20x Reverse Burpee +
30x Back Squat @ BW +
30x Strict KTE
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
Front Squat Strength Ladder:
10 reps @ 30% 1RM
9 reps @ 35% 1RM
8 reps @ 40% 1RM
7 reps @ 45% 1RM
6 reps @ 50% 1RM
5 reps @ 55% 1RM
4 reps @ 60% 1RM
3 reps @ 65% 1RM
2 reps @ 70% 1RM
1 rep @ 80% 1RM
Then:
10 minutes Row Max Calories
Workout:
10-20 minute Row/Ride @ Easy Pace
Then:
2x5 Wall Squat
2x10 Squat
2x20m Lunge
2x20m OH Lunge
Then:
Then:
Then:
Then:
@ >30 reps per interval pace
Three Sets, Rest 2 minutes between
sets
Then:
Cool Down

Workout:
Work up to Heavy Deadlift via
Strength Ladder:
Start light and add weight at each rung
of the ladder
For example:
10 reps @ 30% 1RM 9 reps @ 35%
1RM
8 reps @ 40% 1RM
7 reps @ 45% 1RM
6 reps @ 50% 1RM
5 reps @ 55% 1RM
4 reps @ 60% 1RM
3 reps @ 65% 1RM
2 reps @ 70% 1RM
1 rep @ 75% 1RM
1 rep @ 80% 1RM
Etc
Then:
5 minute Progressive Row Warm-up:
Start easy and each minute increase
pace by 5 split seconds
For example:
One minute at 2:00/500m pace +
One minute at 1:40/500m pace
Then:
10x "Headcutter" @ 53/35# +
30sec Explosive Step-up +
30sec Box Jump
30sec Row @ >150-175m pace (i.e.
sub 1:40/500m) +
60sec Rest
Three Rounds
Then: Cool Down
Workout:
Throw Medicine Balls
Then:
KB Swing Ladder:
10x each @ 12kg, 16kg, 20kg, 24kg,
32kg and 40kg
Then:
KB Clean & Jerk Ladder:
10x One-hand C&J (5 each arm) @
12kg, 16kg 20kg, 24kg
10x Two-hand C&J @ 2x 16kg, 2x
20kg
Then:
Barbell Couplet:
1x Power Clean + 2x Jerk @ 115-
135#
1 couplet every 30 seconds for five
minutes
Then:
Back Squat Cluster Set:
5x @ 175#
3x @ 155#
2x @ 135#
Seven cluster sets, rest 2-3 minutes
between sets
Then:
100x KB Swing @ 32kg without
setting KB down
Then:
Cool down

Workout:
Then:
5x30sec AirDyne Sprint
Rest 2:00 minutes between efforts
Improve pace each effort
Then:
5x10sec AirDyne Sprint
Rest 2:00 minutes between efforts
Improve pace each effort
Then, Later:
30x (30sec Walking Lunge @ 2 x 20#
DB/30sec AirDyne)
Then:
Cool Down

Workout:
Six Way BB Complex:
6x Deadlift +
floor) +
6x Hang Clean +
6x Front Squat +
6x Push Press +
6x Back Squat +
6x Push-up +
of the bar. Rest 1-2 minutes. Do 3-4
sets.
series, i.e. 75#-85#-95#-105#
Then:
3x (1-6) Pull-up Ladder
Then:
Bench Press @ BW + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7. 3/8.
2/9, 1/10
Then:
4x (30sec Work/30sec Rest) Push
Press @ 2 x 15-25# DB. Rest in OH
position

Workout:
Then:
5x Clean Hi-Pull @ 80% 1RM +
90-second Row @ >450m pace
3:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-
3min Rest period above)
Then:
5x Front Squat @ 80% 1RM +
90-second Run on Treadmill @ 90-
95% MHR (i.e. HARD) +
3:00 minute Rest
Three Rounds
Then:
5 minute intermission (including 3rd-
3min rest period above)
Then:
300sec FLR

Workout:
Warm-up with Squats, Sit-ups, Push-
ups
Then:
10x Push-up +
10x Jump Squat +
10x Sit-up +
10x Burpee +
100m Bear Crawl
Ten Rounds
Then:
10-20 minute Cool Down

Workout:
Then:
4x10m Walking Lunge
4x10m of "jumping back"
Then:
2x5 Broad Jump
2x5 Squat Jump
2x5 Knee Jump
2x5 Tuck Jump
Then:
6x2 Accelerating Squat (w/chain)
Rest 2 minutes between each set
Then:
6x (20sec Work/40sec Rest) Speed
Squat @ light weight
Then:
Cool Down

Workout:
Deadlift:
4x4 @ 70% 1RM + 20#
1x2 @ 80% 1RM + 20#
1x2 @ 90% 1RM + 20#
Then:
1-10-1 KB Step-up Ladder with (KB in
Rack) Partner Style While one partner
is working one is standing with Kbs in
rack Then: 6x (30sec Work/30sec
Rest) Row @ 500m PR pace Then:
50 calorie sprint on Rower
Then:
Cool Down

Workout:
Six Way BB Complex:
6x Deadlift +
floor) +
6x Hang Clean +
6x Front Squat +
6x Push Press +
6x Back Squat +
6x Push-up +
of the bar. Do 3-4 sets, Rest 1-2
minutes between each
series, i.e. 75#-85#-95#-105#
Then:
"Those Burpees Suck"
10x Pull-up + 20x KB Swing @ 53# +
30x Box Jump @ 24" Box +
40x Push-up +
50x Sit-up +
60x Burpee +
10x Pull-up
Then:
300 seconds of FLR on Rings

Workout:
3x5 Wall Squat
3x10 Squat
3x10 Pull-up
Then:
Practice Push Press
Then:
10x Push Press
2:00 minute Row @ 1:55/500m pace
2:00 minute Rest
Three Rounds
Then:
Then:
10x Strict Pull-up +
2:00 minute AirDyne +
2:00 minute Rest
Three Rounds
Then:
Then:
30sec Push-up +
30sec Burpee +
30sec Toes To Bar +
30sec Atomic Sit-up +
60 second Rest
Three Rounds

Workout:
10 minute Run @ Easy Pace
Then:
10x Weighted Farmer Lunge @ 2 x
40# DB +
2:00 minute Treadmill @ Speed 8.3-
10.3 +
2:00 minute Rest
Three Rounds
Then:
Then:
2:00 Spin Bike/Step-Mill/Row (Hard)
+
2:00 minute Rest
Three Rounds
Then:
Then:
4x (30sec Work/30sec Rest) Squat.
Rest in parallel position
Two Sets, Rest 2 minutes between
each

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
30sec Box Jump @ 20" +
60sec Step-up +
30sec Quick Step +
60sec FLR
Ten Rounds
Then:
30sec Goblet Squat @ 53# +
60sec KB Swing @ 53# +
30sec Lunge @ 2 x 36# KB +
60sec Rack Hold @ 2 x 36# KB
Ten Rounds
Then:
Cool Down
Workout:
10min Easy Row
2x20m Lunge
3x5 Wall Squat
3x5 Off-Box Squat
Then:
10x Man-Maker @ 2x25# DB +
20m Bear Crawl @2x25# DB
Rest 60 sec between each
6 Rounds
Then:
Cool-Down with 10 min easy row

Workout:
3x5 Wall Squat
3x10 Squat
3x20m Lunge
Then:
Work up To Heavy Back Squat
Then:
Full Rest between sets
Then:
30x Lunge (15 each side) + 30sec Wall
Sit
Seven Rounds
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
Then:
10-1 Deck Squat Ladder
In between each rung complete a
100m SkiErg Sprint
Looks like:
10x Deck Squat +
100m SkiErg Sprint +
9x Deck Squat +
100m SkiErg Sprint +
8x Deck Squat +
Etc

Workout:
Then:
5 minute Progressive Row:
One minute @ 1:40/500m pace
Then:
3x5 Bottoms Up Press @ 2 x 35# KB
3x5 Clean & FSPP @ 2 x 35# KB
3x5 Two Hand Snatch @ 2 x 35# KB
Then:
5x Bottoms Up Press @ 2 x 35# KB +
5x FSPP @ 2 x 35# KB +
5x Two Hand Snatch @ 2 x 35# KB +
Do 4 rounds, Rest a bit, Do 3 rounds,
rest a bit, etc to 1 round
Then:
Cool Down

Workout:
3x Clean & Press @ 2 x 16kg KB every
30sec for 5 minutes
Then:
3x Burpee every 30sec for 5 minutes
Then:
5x Strict Press every 30sec for 5
minutes
"Rest" in Strict Press
Then:
Work up to Heavy Bench Press
Then:
10x Bench Press @ 135# +
4x (30sec Work/30sec Rest in which
10x Push-up must be done) Row +
2 minute Rest
Three Rounds
Then:
10x KB Clean & Press @ 2 x 40-53#
KB +
4x (30sec Work/30sec Rest) AirDyne
or SkiErg +
2 minute Rest
Three Rounds
Then:
Cool Down

Workout:
10 minute Row/Ride @ Easy Pace
Then:
10 minute Row or AirDyne "kinda
hard"
i.e. about 80% effort
Then:
P1: 15x Ball Slam + 60sec
AirDyne/Row (Hard)
P2: Rest
Three Rounds
Then:
P1: 10x Goblet Squat (Heavy) + 60sec
AirDyne/Row (Hard)
P2; Rest
Three Rounds
Then:
Cool Down with "Grip Work"
Workout:
2x5 Wall Squat
2x10 Squat
2x5 Jump Squat
2x (5x Tuck Jump + 5x Box Jump + 5x
Knee Jump)
Then:
5x Snatch Grip DL +
5x Whip Snatch +
5x OHS +
5x Whip Snatch
Five Sets @ 75-95#
Then:
10x Ball Slam @ 25# +
250m SkiErg +
25c AirDyne Sprint +
10x Hex Bar DL @ 145-155# +
250m Row
each

Workout:
Work up to Deadlift 1RM
Then:
10-1 Burpee/Pull-up Ladder
In between each rung complete 20x
KB Swing
Looks Like:
10x Burpee/Pull-up +
20x KB Swing +
9x Burpee/Pull-up +
20x KB Swing +
8x Burpee/Pull-up +
20x KB Swing +
Etc

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
5x5 Single Leg Squat @ 20" Box
Then:
Work up to Heavy Squat
Then:
100x Back Squat @ 135#
Each time the bar is racked or set
down player must do 20x
Burpee/Pull-up
Then:
500m Row For Time

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m Overhead Lunge
Then:
5x Back Squat @ 50% +/-
Every 30 seconds for five minutes
Intermission
5x Push Press @ 50% +/-
Intermission
5x Headcutter @ >20kg KB
Intermission
5x Burpee
Intermission
3x Man-Maker @ >25# DBs
Intermission
Then:
4x 30/30 Back Squat with a light load
(75# +/- for males)
Max reps in 30 sec then Rest 30 sec
Rest five minutes
4x 30/30 Back Squat with even lighter
load (45# +/- for males)
Max reps in 30 sec then Rest 30 sec
Then:
Cool down

Workout:
15 minute Double Unders practice
Then:
10 minute Row 1.5O pace
Then:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
Then:
10x10 Lunge @ 135#
Rest 1-2 minutes between sets
Then:
10 minute Row 1.5O pace
Then:
Cool Down

Workout:
Progressive AirDyne or Row Warm-
up:
5 minutes Easy +
5 minutes (get faster each minute
throughout)
Then:
2x (30sec Box Jump + 30sec Step-up)
Two Sets, Rest 2 min between each
set
Then:
30sec Row @ >150m pace + 90sec
Rest
Ten Rounds Player must get 1 more
meter each round (i.e. 150m, 151m,
152m, etc)
Player must do 10x Perfect Squat &
10x Perfect Strict Press @ 2 x 20#
during Rest
Then:
Cool Down

Workout:
Warm up as you believe you need
based on the workout
Then:
Max Push Press in 60 seconds @ 2x
25-40# DBs
Four sets, rest 60 seconds between
sets
Then:
5-minute Intermission
Then:
Max Goblet Squats in 60 seconds @
20-24kg KB
Four sets, rest 60 seconds between
sets
Then:
5-minute Intermission
Then:
"Jonestown Sprint"
Push Press @ 75# +
Burpee Pull-up
20x of each + 10x of each
OR:
"Jonestown Marathon"
Push Press @ 75# +
Burpee Pull-up
30x of each + 20x of each + 10x of
each
OR:
"Jonestown Heavy"
Push Press @ 135# +
Burpee Pull-up
20x of each + 10x of each
Then:
Cool down

Workout:
Work up to Heavy Triple on Front
Squat
Then:
3x10 TGU @ 16-20kg KB
Then:
3x10 Good Morning @16kg KB
Then:
10x (10m Walking Lunge +10m
Burpee/Broad Jump)
Rest as needed between sets
Then:
Cool Down

Workout:
Work up to heavy Bottom-up Press
Then:
Team Step-up Ladder 1-10 on 20"
box
P1: Step with KBs in Rack position
P2: Hold KBs overhead until P1
finished
Switch positions, repeat to complete
one "rung"
Continue climbing
Then:
Row 250m - SPRINT
Flip coin to determine Work or Rest
If "Work" hold Funky Bar overhead for
Row time
If "Rest" then Rest
Then:
Ski 200m - SPRINT
If "Work" hold Slosh Pipe overhead for
Ski time
If "Rest" then Rest
Two sets of each
Then:
Row 100m - SPRINT
If "Work" hold Funky Bar or Slosh Pipe
overhead for 60 sec
If "Rest" then Rest for 60 sec
Then:
"10-Minute Calves"
4x 30/30 Frog Hop (rest is actual rest)
Rest two minutes
4x 30/30 Frog Hop (rest done on
tippy-toes)
Then:
Cool down

Workout:
20x Lunge @ 2 x 20# DB +
30sec Row 1.35/500m pace +
60sec Rest
Ten Rounds
Player must trend upwards
throughout in regards to Rower
intensity

Workout:
"Standard Warm-up" (Wall Squat, Air
Squat, Lunge, Weighted Lunge,
Overhead Lunge, Goblet Squat)
Then:
Back Squat @ 90% BW
Max reps in 60 seconds
Rest 90 seconds
Four sets
Then:
Seated DB Press @ 2x 30-40#
Rest 90 seconds
Four sets
Then:
Push Press: use same weights as for
Seated Press
Rest 90 seconds
Four sets
Then:
5x Man-Maker: use same weights as
for Seated Press +
Farmer Hold to failure @ 2x70# KB -
or Dead Hang to failure
Three sets
Then:
Row to HELL
50-40-30-20-10 calories
Rest between intervals as long as it
took to complete the previous interval
Then: Cool down

Workout:
Work up to Heavy Bench Press
Then:
3x3 Bench Press @ 80-85% 1RM
Then:
4x15 Bench Press @ 50% 1RM
Complete on Metronome beat
(60bpm/30rep per minute pace)
Then:
4x (30sec Work/30sec Rest) Bench
Press @ BB & 40# Chain
Then:
4x (30sec Work/30sec Rest) Push-up
Then:
3x (5x FSPP @ 95# + 5x Burpee/Pull-
up + 5x Wall Ball @ 20#) +
250m Row (Hard)
Three Rounds
Workout:
Standard Warm-up (Wall Squat, Squat,
Lunge, OH Lunge, Goblet Squat)
Then:
KB Swing Ladder
10x at each weight: 12, 16, 20, 24, 28,
32, 40kg (70x total)
Then:
Goblet Ladder
10x at each weight: 12, 16, 20, 24, 28,
Then:
KB Press / Jerk Ladder
10x at each weight: 12, 16, 20, 24, 28,
32kg
5x each arm, Strict Press until it's too
heavy then Jerk
BE SMART: climb ladder without ego,
stop when you should
Try 2-3 reps @ 40kg but do not be
greedy
Then:
Headcutter Ladder
10x at each weight: 12, 16, 20, 24, 28,
Then:
KB Shuffle / Hop:
15m at each weight: 12, 16, 20, 24,
28, 32kg
This will require 6-10 jumps (and
swings) per 15m
Then:
Team Rowing Race to 5000m
Divide work as needed: 30-sec, 60-
sec, 500m, etc
Transitions are included in total time
Then:
Cool down

Workout:
10-1 Dip Ladder
Then:
3x10 Bench Press @ 135#
Then:
25x Close Grip Bench Press @ 135# +
5x H.I.R.T.S Row +
60m Farmer Carry @ 2 x 70# KB
Three Sets, Rest 2-3 minutes between
each
Then:
10x Close Grip Bench Press @ 225# +
5x Ring Pull-up +
60m Straight Axle Carry @ 2 x 53#
Bars
Three Sets, Rest 2-3 minutes between
each
Then:
3x10 Bottoms Up Press @ 2 x 25#

Workout:
Warm up with Progressive Row:
5 minutes @ Easy Pace
1 minute @ 2:00/500m pace
Then:
10x Burpee
10x Burpee @ 2 x 10#
8x Burpee @ 2 x 20#
6x Burpee @ 2 x 25#
4x Burpee @ 2 x 30#
Then:
P1: 10x Jumping Pull-up
P2: Rest
Three Rounds
Then:
P1: Bulgarian Bag Full Moon (15 each
direction)
P2: Dumbbell OH Hold
Three Rounds
Then:
DB Triplet:
5x FSPP @ 2 x 30# DB +
150m Row (Hard)
One Round every 2 minutes for 12
minutes

Workout:
2x5 Wall Squat
2x10 Squat
3x5 Jump Squat
Then:
10x Deck Squat + 100m Ski +
etc. down ladder to 1
Then:
Farmer Carry @ 143# Hex Bar for max
distance in 5 minutes
Rest 2 minutes
Goblet Squat @ 32kg (20kg for
females): max reps in 5 minutes
Rest 2 minutes
Burpee: max reps in 5 minutes
Rest 2 minutes
Wall Ball/ Target Ball @ 20# ball: max
reps in 5 minutes
Then:
Cool down

Workout:
Warm up appropriately for what is to
come
Then:
Ski 500m for time
Then:
Rest for a while
Then:
Work up to heavy-ish Front Squat,
maybe 75-80% of 1RM
Then:
10x Squat* @ 70% (+/-) of FS +
25x Box Jump on 20" box initiated with
full Jump Squat
Five rounds
*Front Squat until you can't, switch to
Back Squat, continue
Then:
10x Press* @ "correct" weight for the
caper +
20x Ring Push-up (feet same height
as hands)
Five rounds
*Strict Press until you can't, switch to
Push Press, continue
Then:
Cool down

Workout:
2x5 Wall Squat
2x10 Squat
3x5 Jump Squat
Then:
etc. down ladder to 1
Then:
12x DB Press (heavy) +
2 minutes Ski Erg (<1:45/ 500m pace)
+
2 minutes Rest
Three sets
Then:
Five-minute Intermission
Then:
15x Lateral DB Raise @ 2x20# +
1 minute Row (<1:40/ 500m pace) +
2 minutes Rest
Three sets
Then:
Five-minute Intermission
Then:
60-sec Ski Erg all-out, max distance
Then:
Cool down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
30sec SkiErg @ >150m Pace +
90sec Rest
Fifteen Rounds
Player must trend intensity upward
through workout
Player must complete 5x Goblet Squat
@ 88# in each rest period
Then:
30sec Row @ >150m Pace +
90sec Rest
Fifteen Rounds
Player must trend intensity upward
through workout
Player must complete 10x Ball Slam
@ 25# in each rest period
Then: Cool Down
Workout:
10 minute AirDyne or Row @ Easy
Pace
Then:
P1: 15x Ball Slam @ 15-25# + 60sec
Ride/Row/Ski (Hard)
P2: Rest
Five Rounds
Then:
Then:
P1: 15x Ball Slam @ 15-25# + 60sec
Ride/Row/Ski (Hard)
P2: Rest
Five Rounds
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
"TailPipe":
P1: 250m Row
P2: KB Rack Hold @ 2 x 53# KB
Three Rounds
Then:
Cool Down

Workout:
Work up to Heavy TGU Then:
Press
Then:
4x (30sec Work/30sec "Rest")
Mountain Climber
"Rest" is in FLR Position
Then:
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
Work up to Heavy Hex Bar Deadlift
Then:
10-1 "HeadCutter" Ladder @ 36-53#
KB
Then:
Cool Down with "FLR"

Workout:
50x Pull-up (Strict, Chest-To-Bar,
Dead Hang, No Kip)
Then:
3x10 Front Raise @ 2 x 25# DB
3x10 Lateral Raise @ 2 x 25# DB
Then:
Seated DB Press:
1x10 @ 2 x 40# DB
1x10 @ 2 x 50# DB
3x10 @ 2 x 60# DB
Then:
Bench Press @ 115#
Max Reps To Failure
sets
Then:
Dead Hang, No Kip)
Workout:
100x Pull-up (Strict, Chest-To-Bar)
Then:
10x Bench Press @ BW +
5x Heavy Rope Pull
each
Then:
10x Seated DB Press (Heavy) + br>
10x Burpee/Pull-up
each
Then:
10x Dip +
10x Push-up +
10x Plank Pull on Rings
each
Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then: P1: 10x KB Swing + 10x Ball
Slam + 2:00 minute AirDyne
P2: Rest
Five Rounds

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
10-1 Deadlift Ladder
Add weight at each rung
Then:
"Row To Hell":
50-40-30-20-10 calorie team ladder
Then:
Cool Down

Workout:
Dead Hang, No Kip)
Then:
50x Strict Push-up
Then:
2000m Row for Time
OR
7:00 minute Row for Max Meters
Then:
5 minute Rounds at each of the
following stations:
Burpee/Pull-up +
SkiErg (meters) + Box Jump +
Row (Meters) +
Push-up +
KB Swing @ 53/35#
Rest 2 minutes between each station

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