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

Every Minute x 6' : Banded

  • 2/2 Banded Lunges
  • 4 Banded Jumping Squats
  • Max Banded Side Steps

Amrap - 6' : One Way

  • 2-4-6-8... Bumper Pinch Press 
  • 3 Jumping Chin Ups 
  • 6/6 DDB Alt. Biceps Curls 
  • 9 Banded Air Squats 

40'' ON/20'' OFF x 6' : Legs Warm Up

  • 1': Banded Air Squats 
  • 2': Seated Abductions 
  • 3': Banded Lunges 

30'' ON/30'' OFF x 6' : Intro (KB + Midline) / Machine

  • '1: Machine 
  • '2: Goblet Reverse Lunges 
  • '3: KB Russian Twist 

Complete 2/3 Rounds in 6' : Push Pump

  • 1 Barbell Bench Press 21 
  • 12 SKB Overhead Triceps Extensions 
  • 15 KB Skull Crushers 
  • Descanso lo necesario

Amrap - 6' : Unilateral + Pull

  • 20''  KB Ballistic Row
  • 6/6 KB Russian Twist 
  • 4/4 SKB Dead Bug 

40'' ON/20'' OFF x 6' : Midline On Fire

  • '1: Plank Bumper Drag 
  • '2: Bumper Russian Twist + Press 
  • '3: Bumper Dead Bug 

Amrap - 6' : Primary Movements

  • 5 DKB Row 
  • 10'' DKB Farmer March 
  • 4/4 Swivels 
  • 10'' Plank Hold 
  • Descanso 20''

Complete 4 Rounds in 6' : Extreme Cardio

  • 30'' Machine 
  • 2 DDB Burpees 
  • 4 DDB Gunslinger 
  • 6/6 Reverse Lunge 

Amrap - 6' : Unilateral

  • 4/4 Single-Leg Squats 
  • 4/4 SKB Thruster 
  • 4/4 Skipping To Lateral Jump 
  • Descanso lo necesario 

Amrap - 6' : Full Body Accessory

  • 6/6 Beast Shoulder Taps 
  • 5/5 Side Kick Through 
  • 10 Air Squat + Jumping Jack 
  • 10'' Pulse Squats 
  • Descanso 20''

Amrap - 6' : Stabilizer Power

  • 5/5 Banded Reverse Lunges + Lateral Leg Raises 
  • 2/2 Skater Squats (Lento)
  • 5/5 Asymmetric SKB Bent Over Row 
  • Descanso lo necesario 

Amrap - 6' : Upper Strong

  • 5 Barbell Posto 9 
  • 4/4 Quadruped KB Drag (Desafiante)
  • 30'' DKB Dead Bug 
  • Descanso lo necesario 

Complete in 13' : Bodyweight + Machine

  • 50-40 Touchdowns
  • 40''-30'' Machine
  • 30-20 Squats In & Out
  • 20-10 Sprawl + In and Out
  • 10-5 Loaded Beast To Jumping Squat

Complete in 13' : Flow Building

  • 20/20 Beast to Front Steps 
  • 20/20 Side Kick Through 
  • 20/20 DDB Alt. Biceps Curls 
  • *Cada 5/5 repeticiones ejecuto:
  • 10/10 Bike Sit Up 
  • 20/20 Heel Touches 

Complete in 13' : Power Back Legs

  • Completar 1 Serie: 
  • 8 Barbell Deadlift (Liviano) 
  • Descanso 40''
  • Completar 4/5 Series: 
  • 8 Barbell Deadlift (Desafiante) 
  • Descanso Máx 

40'' ON/20'' OFF x 13' : Banded

  • '1: Banded Jumping Squats 
  • '2: Banded Skipping 
  • '3: Banded Lunges 
  • Último Minuto:
  • - Banded Plank Jack 

Complete 4 Rounds in 13' : Upper Body

  • 8 Barbell Shoulder Press (Desafiante)
  • 8 DDB Front Flys 
  • Descanso 20''
  • 8 Tempo Barbell High Pull (Down) 
  • 10'' Barbell High Pull Hold
  • Descanso 30'' 

Amrap - 13' : Posterior Chain

  • A: 
  • 5 Barbell Good Morning (Desafiante)
  • 8  Goblet Pulse Squat 
  • Descanso 30''
  • B:
  • 5 Barbell Bent Over Row (Desafiante)
  • 5 SKB Ballistic Row 
  • Descanso 30''

Complete in 13' : StrongFit

  • Completar 5 a 12:
  • - Single-Leg Glute Bridge + Calf Raise (Por lado)
  • - Bumper Overhead Sit-Ups 
  • - Bumper Hollow Rock 
  • Descanso lo necesario

Amrap - 13' : Lower + Upper

  • 10'' Banded Air Squats 
  • 5 Banded Hammer Biceps Curls 
  • 10'' Seated Banded Abduction 
  • 5 Banded Bent Over Row + Front Flys 
  • 10'' Banded Jumping Jacks 
  • Descanso 30''

Complete in 13' : Traditional Cardio

  • 2-4-6-8:
  • - Bumper Ground To Overhead 
  • - Skipping In & Out of a Bumper 
  • Luego, Amrap:
  • 30'' Machine 
  • 2/2 Side Kick Through 
  • 4 Air Squat 
  • 6/6 Bumper Overhead Lunges 

Complete 6 Rounds in 13' : OG Hang

  • 6 Toes to Bar 
  • 12 DDB Front Squat 
  • 18 Push Ups 

Complete in 13' : Lower Building

  • Aumento o mantengo un peso desafiante:
  • Completar 1 Set:
  • 5 DKB Farmer Bulgarian Squat 
  • Descanso lo necesario
  • Completar 4 Sets:
  • 4 DKB Farmer Bulgarian Squat 
  • Descanso lo necesario
  • Si me sobra tiempo, Amrap:
  • 6 Goblet Squat 
  • 10'' Squat Hold 
  • 5/5 Banded Squat + Lateral Leg Raises   
  • Descanso 30''

Complete in 13' : Shoulder Power

  • Completar 4 rondas:
  • 3 Tempo Barbell Shoulder Press (Down) 
  • 3 Barbell Push Press 
  • 20'' Tall Plank Step In and Out
  • Amrap:
  • 8 DKB Alt. High Pulls 
  • 4 DKB Hang Clean + Push Press 
  • 2 Burpees Over The Bar 
  • Descanso lo necesario 

Amrap - 13' : Intro

  • 8 Barbell Bench Press 
  • 8 DKB Bench Flys 
  • 8 SKB Skullcrushers 
  • Cada 2 rondas:
  • 20'' Bike Sit Up 
  • 5 Sprawls 

Amrap for Quality in 13'

  • 10 DKB Sumo Deadlift
  • 8/8 Deficit Lateral Lunges
  • 20 Banded Glute Bridge Hold + Abduction
  • 6/6 Banded Narrow Squat + Lateral Leg Raises
  • 10/10 Banded Diagonal Kickback
  • Descanso 30''

Complete in 13' : Barbell

  • 10 a 1 Barbell Thruster (Liviano)
  • *Luego de números pares:
  • 10 Banded Pull Apart 
  • *Luego de números impares:
  • 10 Sit-Ups 

Complete 5/6 Rounds in 13' : Excentric Legs Work

  • 8/8 Goblet Bulgarian Squat 
  • 4/4 Tempo DKB Bulgarian Squats (Down) 
  • 6/6 Bulgarian Squat 
  • Descanso lo necesario

30'' ON/30'' OFF x 13' : Extreme Barbell

  • '1: Barbell Front Squat 
  • '2: Barbell Push Press 
  • '3: Lateral Hops Over the Bar 
  • Último Minuto:
  • - Barbell Hang Power Clean 

Complete 4 Rounds in 13' : Lower Body

  • 8 Barbell Hip Thrust (Desafiante)
  • 10'' Glute Bridge Hold 
  • Descanso 20''
  • 10 Banded Glute Bridge Abduction 
  • 10/10 Banded Clamshell 
  • 10 Banded Quadruped Abduction + Fire Hydrant 
  • Descanso 30''

Amrap - 13' : Anterior Chain

  • A:
  • 3 Barbell Bench Press (Desafiante)
  • 3 Yoga Push Ups 
  • 3 Push Ups 
  • Descanso 30''
  • B:
  • 5/5 Barbell Front Rack Lunges  
  • 4/4 Banded Clamshell 
  • Descanso lo necesario.

Complete in 13' : Unilateral Structure

  • 3 rondas:
  • 6/6 SKB Single-Arm Swing 
  • 30'' Hollow Hold + Alt. Weighted Press 
  • Luego, Amrap:
  • 30 Prayer Crunches 
  • 8/8 Lateral Hip Raises 

Complete in 13' : Cardio

  • Completar 2 Rondas:
  • 20'' Stiff Leg Vertical Jumps 
  • 20'' Reverse Crunches 
  • Descanso 30''/40''
  • Luego, Amrap:
  • 5 Bumper Ground To Overhead 
  • 5 Bumper In-Out 
  • 4 Bumper Squat Press Out 
  • 20''/30'' Machine 
  • Descanso 20''

Every Minute x 13' : Intro

  • '1: 14 Platform Lateral Hops 
  • '2: 10 Goblet Push Press 
  • '3: 14 Platform Squat Knee Up 
  • '4: 10 KB Rotational Swing 
  • Ultimo Minuto:
  • 30'' Machine 

Complete 2 Rounds in 13' : OG

  • 10 DDB Push Press 
  • 24 Burpees To Bumper 
  • 10 Strict Pull Ups 
  • 24 DDB Thrusters 
  • 10 SDB Devil Press 

Complete in 13' : Upper Building

  • Aumento peso o mantengo un peso desafiante
  • Completar 1 Set:
  • 5 Barbell Supine Grip Bent Over Row 
  • Descanso lo necesario
  • Completar 4 Sets:
  • 4 Barbell Supine Grip Bent Over Row 
  • Descanso lo necesario
  • Si me sobra tiempo, Amrap:
  • 6 SDB Pullover 
  • 5/5 Alt. Gorilla Row  
  • 5/5 Alt. Deficit Push Ups  
  • Descanso 30''

Complete in 13' : Unilateral Power Leg

  • Completar 4 rondas:
  • 4/4 Barbell Back Rack Lunges 
  • 10''/10'' Lunge Hold 
  • Amrap:
  • 4/4 Split Jumping Lunges 
  • 4 Sprawl To KB Squat Jump 
  • 10 Russian Swing 

Complete 5 Rounds in 13' : Upper + Midline

  • 20 DKB Push Press 
  • 5 Knees To Elbow 
  • 5 V-Sit Ups 
  • 20 DKB Row 
  • 5 Sit-Ups 
  • 5 Toe Touches 
  • 20 Russian Swing 

Every Minute x 6' : Unilateral

  • 4 Scissor Jumps
  • 3 Single-Leg Burpees

Every Minute x 6' : Intro

  • '1: 20''/30'' Machine 
  • '2: 10 Bumper Squat Press Out 
  • '3: 10 Bumper Flys +
  • 5 Bumper Ground To Overhead 

Amrap - 6' : Unilateral Knee Stabilizer

  • 8/8 DDB Split Stance Deadlift 
  • 8/8 DDB Front Rack Lunges 

40'' ON/20'' OFF x 6' : Traditional MB

  • '1: MB Box Step Ups 
  • '2: Burpee Over the MB 
  • '3: Skipping 

Complete 3 Rounds in 6' : Lower Body Pump

  • 10 KB Deadlift
  • 5/5 SKB Single-Leg Deadlift 
  • 6/6 Standing Banded Leg Raises 
  • Descanso 20''
  •  

Every 90'' x 6' : Anterior Chain + Shoulder

  • 5 Goblet Pulse Squat 
  • 5 Goblet Squat 
  • 5 Goblet Shoulder Press 
  • 5 Goblet Thrusters 

Amrap - 6' : Bodyweight

  • 20''/20'' Side Plank 
  • 10 Hollow Rock To Tuck Up 
  • 10 Sit-Ups 

Amrap - 6' : Midline + Upper

  • 5 KB Skull Crushers 
  • 4 SKB Bridge Pullover 
  • 5/5 Russian Twist (Sin Peso) 
  • 4 Tuck Ups 
  • Descanso 20''

Complete 3 Rounds in 6' : Finisher

  • 40'' Machine 
  • 4 DKB Sumo Deadlift 
  • 6 Sprawl To KB Squat Jump 
  • 8 SKB Overhead Sit-Ups 

Complete 4 Rounds in 6' : Calisthenics

  • 4/4 Single-Leg Toes to Bar 
  • 8/8 Single-Leg Squat to Box 
  • 4/4 Single-Leg Squats 

Every Minute x 6' : Pull Accessory

  • '1:
  • 6 Scapular Pull Ups +
  • 5/5 Single-Arm DB Bent Over Row  
  • '2:
  • 8 Lying Leg Curls (DB entre pies) +
  • 5 Scapular Push Ups 

Complete 6 Rounds in 6' : Power Jumps + Machine

  • 2/2 Kneel Down to Squat Jump 
  • 10 Jumping Squat 
  • 20'' Machine (Máxima velocidad)

Amrap 4-6-8-10... in 6' : Bodyweight

  • - Box Dips 
  • - TRX Row 
  • - Mountain Climbers x2