Full Force
Full Body
Lower Body
FBA
Bodybuilding
BIGGinners
Strength
Cardio
Midline
Sport
Upper Body
HIIT
IRON PUMP

Amrap - 7' : All in One Bodyweight

  • 8 Push Ups 
  • 5/5 Banded Lunges 
  • 20'' Mountain Climbers 

Complete 6 Rounds in 7' : Bodyweight

  • 5 Box Jumps 
  • 9 Burpees 

Complete 10-15-20 in 7' : Midline

  • - Banded Plank Jack
  • - Leg Raise + Abduction
  • - Banded Superman Round Abductions
  • *Hacer todos los ejercicios con banda.

Amrap - 7' : Flow + Upper

  • 5 Beast To Elbow Push Ups 
  • 4/4 Side Kick Through 
  • Descanso lo necesario

Complete in 7' : Upper Pump

  • 40 Barbell Bench Press 
  • 30 Goblet Skull Crusher 
  • 20 Kneeling Push Ups 
  • 10 SKB Overhead Triceps Extensions 

Amrap - 7' : Primary Movements

  • 5 KB Deadlift 
  • 4 DKB Row 
  • 10'' DKB Farmer Carry 
  • 5 Crunches 
  • Descanso 20''

Complete 4 Rounds in 7' : DKB Complex

  • 5 DKB Thruster 
  • 5 DKB Deadlift 
  • 5 DKB Bent Over Row 
  • 5 DKB Skier Swing 
  • Descanso 30''

Amrap - 7' : Lower MB

  • 40'' Machine 
  • 10 MB Squat Press Out 
  • 8 MB Ground To Overhead 
  • 6/6 MB Skater Hops 

Complete in 7' : Bodyweight

  • 10-15-20 Reverse Crunches 
  • 10-15-20 Jack Knives 
  • 20-15-10 Lemon Squeeze 
  • 20-15-10 Tatun Sit Ups 
  • Descanso lo necesario

Amrap - 7' : Speed Power

  • 6 DDB Thrusters 
  • 3 Burpee Tuck Jumps 
  • Descanso 1'

Every Minute x 7' : Flow + Bodyweight

  • 5/5 Side Kick Through 
  • 5 Burpees 

20'' ON/10'' OFF x 7' : Traditional

  • 00:00-03:00:
  • - Goblet Lunges 
  • - Mountain Climbers 
  • 03:00-04:00:
  • - KB Pulse Squat 
  • 04:00-07:00:
  • - KB Swing 
  • - Bike Sit Ups 

Amrap - 7' : Upper Warm Up

  • 5 Hand Release Push Ups 
  • 10 DDB Push Press 
  • 10 DDB Front Flys 

Amrap - 11' : Hip Flexors + Pull

  • A:
  • 5 Barbell Hip Thrust 
  • 6/6 Single-Leg Glute Bridge 
  • Descanso 20''
  • B:
  • 6 Tempo Barbell Supine Grip Rows (Down) 
  • 3 Barbell Supine Grip Bent Over Row 

30'' ON/30'' OFF x 11' : Intro

  • '1: Plank Get Up 
  • '2: Glute Bridge 
  • '3: Glute Bridge Hold + Abductions 
  • '4: TRX Row 

Complete 3 Rounds in 11' : Intro

  • 5 MB Front Squats
  • 10 MB Toe Taps
  • 3/3 MB Skater Hops
  • 10 MB Toe Taps
  • 15'' Wall Squat Hold With MB Aduction

Complete 6 Rounds in 11' : Hard Work

  • 10 DDB Burpees  
  • 5 Push Ups 
  • 10 DDB Deadlift 
  • 5 Push Ups 
  • 10 DDB Floor Press  
  • 5 Push Ups 

Complete 3 Rounds in 11' : Upper Body

  • 12 Barbell Z-Press (Moderado)
  • Descanso 20''
  • 10 DDB Half Circle Flys
  • 5'' DDB Lateral Fly Hold 
  • 8 Reverse Flys 
  • Descanso lo necesario

Amrap - 11' : Full Body

  • 5 MB Ground To Overhead 
  • 5 MB Push Press 
  • 4 MB Front Squats 
  • 10'' Beast Shoulder Taps 
  • Descanso 30''

Complete 3 Rounds in 11' : Lower Building

  • Completar 2 Sets:
  • 4/4 SKB Single-Leg Hip Thrust 
  • 4/4 DKB Overhead Curtsy Lunges 
  • Descanso 15'' 
  • Completar 2 Sets:
  • 4/4 SKB Suitcase Deadlift 
  • 20'' DKB Front Rack March 
  • 4/4 DKB Front Rack Lunges 
  • Descanso 30''

Every Minute x 11' : Intro

  • '1: 10 Banded Air Squats 
  • '2: 10/10 Banded Reverse Lunges 
  • '3: 10 Banded Touchdowns 
  • '4: 10 Banded Plank Jack 
  • Ultimo Minuto:
  • 30'' Machine 

Amrap - 11' : Structure

  • 10 KB Glute Bridge 
  • 10 Reverse Hypers 
  • 30'' Lateral Tuck to Toe Touch 
  • 30'' Quadruped KB Drag 

Amrap - 11' : Leg Power

  • 5 Barbell Back Squat (Desafiante)
  • 5'' Squat Hold 
  • 2/2 Lunge to Heiden (Distancia)
  • Descanso 1' 

Amrap - 11' : Accessory Upper

  • 10 DDB Kneeling Shoulder Press
  • 15'' Decline Shoulder Taps 
  • Descanso 40''
  • 10/10 Alt. DDB Biceps Curls 
  • 20 Banded Triceps Extensions 
  • Descanso 40''

30'' ON/30'' OFF x 11' : Extreme DKB

  • Primer Minuto:
  • - DKB Hang Clean + Push Press 
  • 3 Rondas:
  • '1: DKB Thruster 
  • '2: DKB Front Rack March 
  • '3: Double-Thrust Sprawls 
  • Último Minuto:
  • - DKB Hang Clean + Push Press 

Complete in 11' : Upper Pulls and Push

  • Completar 4 Series:
  • 10 Narrow Grip Floor Press 
  • Descanso lo necesario 
  • Completar 3 Series: 
  • 5 Strict Chin Ups 

Amrap - 11' : Push + Squat

  • A:
  • 6 Incline Barbell Bench Press 
  • 10  DDB Incline Flys Chest 
  • Descanso 20''
  • B:
  • 6 Barbell Back Squat 
  • 10'' Pulse Squats 
  • 10'' Jumping Squat 
  • Descanso lo necesario. 

Complete 4 Rounds in 11' : Barbell

  • 4 Barbell Muscle Clean 
  • 2 Barbell Hang Muscle Snatch 
  • 12 Sit-Ups 

Amrap - 11' : Banded

  • 50 Banded Jumping Squats
  • 50 Banded Monster Walk
  • 10/10 Banded Lunges
  • 50 Banded Toe Squat Abductions
  • 50 Banded Tall Plank Jack
  • *Repartir las repeticiones como quiera

Complete 11 Rounds in 11' : Bodyweight

  • 3 Toes to Bar 
  • 5 Burpees 
  • 7 Air Squat 

Complete 3 Rounds in 11' : Lower Body

  • 12/12 DKB Farmer Bulgarian Squat (Moderado)
  • Descanso 20''
  • 10/10 Bulgarian Squat 
  • Descanso 20''
  • 10 Prisoner Squat
  • 15'' Pulse Squats 
  • Descanso lo necesario 

Complete in 11' : Cardio

  • Completar 2 Rondas:
  • 20'' Lateral Skipping 
  • 20'' Mountain Climbers 
  • Descanso 30''
  • Luego, Amrap:
  • 5 Goblet Thrusters 
  • 30'' Machine 
  • 4/4 Runner Lunges
  • Descanso 20'' 

Complete 3 Rounds in 11' : Upper Building

  • 5 DDB Incline Pinch Press  
  • 5/5 Alt. Deficit Push Ups 
  • Descanso 15'' 
  • 4/4 Push Up + Alt. Renegade Rows 
  • 4/4 Single-Arm DB Bent Over Row 
  • 3 DDB Three-Way Flys 
  • Descanso 1' 

Complete in 11' : Extreme Cardio

  • 5 Rondas:
  • 40'' Sprawl to Bumper 
  • 5 Bumper Ground To Overhead 
  • 6/6 Heidens 
  • 4 Rondas:
  • 40'' Bumper In-Out 
  • 5/5 Good Morning + Bumper Reverse Lunge 
  • 6 Bumper Overhead Sit-Ups 

Complete 5 Rounds in 11' : StrongFit

  • 30 Hollow Hold + Alt. Weighted Press 
  • 10 Hollow Hold Pull-Overs 
  • 10 Plank Get Up 
  • 30'' Alt. V-Sit Ups 
  • Descanso 15''

Amrap - 11' : Pect. Power

  • 6 DKB Bench Half-Flys (Desafiante)
  • 2 Diamond Push Ups 
  • 5'' Push Up Hold 
  • 2/2 Alt. Single-Arm Plyo Push Ups 
  • Descanso 1'

Amrap - 11' : Upper Strong

  • 5 Tempo Barbell Narrow Press (Down) 
  • 10 DKB Bench Half-Flys 
  • Descanso 40''
  • 5 Barbell Rollout 
  • 10'' Push Up Hold 
  • Descanso 40'' 

30'' ON/30'' OFF x 11' : Intro

  • 00:00-06:00:
  • - Bumper Ground To Overhead 
  • - Touchdowns 
  • 06:00-10:00:
  • - Bumper Bent Over Row + Front Flys 
  • - Plank Get Up 
  • 10:00-11:00:
  • - Bumper In-Out 

Complete in 11' : Upper Complementary

  • Completar 3 Series: 
  • 10 DKB Bent Over Row 
  • 10 DKB Floor Press  
  • 10 Bumper Pinch Press 
  • Completar 15-12-10: 
  • SDB Pullover 
  • Push Ups 

Amrap - 7' : Push + Squat

  • 10 DDB Front Squat 
  • DDB Floor Press
  • 5/5 SDB Single-Arm Floor Press 

Amrap - 7' : For Quality

  • 8 Reverse Hypers 
  • 10 KB Sumo Deadlift 
  • Max Diamond Push Ups 

Amrap - 7' : Flow

  • 3/3 Loaded Beast To Front Step + Squat
  • 5/5 Banded Side Kick Through
  • 10 Banded Quadruped Side Steps
  • 5/5 Banded Quadruped Abduction + Fire Hydrant
  • Descanso 20''/30''

Every Minute x 7' : Finisher

  • '1: 5 Walkouts 
  • 10/10 Russian Twist (Sin Peso) 
  • '2: 12 Lunges 

Amrap - 7' : Upper Pump

  • 6 Tempo Barbell Biceps Curls (Down) 
  • 6 Barbell Biceps Curls 
  • Descanso 10''
  • 6 Tempo Barbell Reverse Biceps Curls (Up) 
  • 10 Barbell High Pulls 
  • *Realizo con barra vacia
  • Descanso lo necesario
  • Objetivo: +3

Amrap - 7' : Midline + Upper

  • 5 Overhead Bumper Triceps Extensions 
  • 6 Bumper Biceps Curls 
  • 4/4 Russian Twist (Sin Peso) 
  • 10'' Scissor Kicks 
  • Descanso 20''

Complete 3 Rounds in 7' : Full Body Accessory

  • 4 Walkout + Push Ups 
  • 5/5 Lateral Plank + Side Jack Knives 
  • 4/4 Turkish Sit Ups 
  • 15''/15'' Single-Arm Tall Plank Hold 
  • Descanso 20''

40'' ON/20'' OFF x 7' : Flow

  • '1: Side Kick Through 
  • '2: Machine 
  • '3: Goblet Sumo Squat 
  • Ultimo Minuto:
  • - Burpees 

45'' ON/15'' OFF x 7' : Midline Stone

  • '1: Gumbo V-Sit Ups 
  • '2: V-Sit Ups 
  • '3: Mountain Climbers 
  • '4: Plank Seesaw 
  • '5: Prayer Sit Ups 
  • '6: Hollow Rocks 
  • '7: Star Plank 

Every Minute x 7' : Intermittent

  • 5 Burpees 
  • 20'' Jumping Jacks 

Amrap - 7' : Intro

  • 6 Goblet Triple Crush 
  • 4/4 Quadruped KB Drag 
  • 20'' Jumping Jacks 

20'' ON/10'' OFF x 7' : Full Body Bodyweight

  • 7 Rondas:
  • - Side Kick Through 
  • - Skipping + Heel to Butt 

Amrap - 7' : Shoulder Pump

  • 8 DDB Biceps Curl + Press 
  • 8 Lateral Flys 
  • Máx DDB Shoulder Press