5 Rounds
1a. 10 Lunge Jumps
1b. 6 Double Kettlebell Cleans
5 Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Back Extensions
50 GHD Situps or 50 Weighted Situps
Five Rounds
1a. 5 Handstand Pushups
1b. 10 Jumping Squats
Four Rounds
2a. 5 Heavy Sandbag Shoulders
2b. 2 x 100m Sprint
Tire Drag
3. 1000′ for time
Pushups
4. 100 for time
Pullups
5. 50 for time
Five Rounds
1a. 10 Double KB Front Squats
1b. 1 Suicide Run
Four Rounds
2a. 5 Tire Flips
2b. 25 Tire Jumps
Three Rounds
3a. 200′ Tire Drag
3b. Max Knees to Elbows
5 Rounds
1a. 5 KB Clean and Press
1b. 10 KB Front Squats
3 Rounds
2a. 10-15 KB Rows
2b. Leg Blaster
3 Rounds
3a. 10 Knees to Elbows
3b. 10 Tire Flips
4 Rounds
200′ Tire Drag
4 Rounds
1a. 5 Deadlift
1b. 200′ Tire Drag
4 Rounds
2a. 10 Sandbag Lunges
2b. 5 x (1 Tireflip & 5 Tire Jumps)
3 Rounds
50′ Heavy Tire Drag
4 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
4 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
3 Rounds:
– 50′ Forward Tire Drag
– 50′ Backward Tire Drag
50 GHD Situps or 50 Weighted Situps
3 Rounds
– 10 Sandbag Walking Lunges
– 5 Sandbag Jumping Squats
4 Rounds
– 10 KB Front Squats
– 5 Broad Jumps
5 Rounds
– 100′ Forward Tire Drag
– 100′ Backward Tire Drag
100 Tree Choppers
3 Rounds
1a. 10 Back Squat (50% Max Back Squat)
1b. Suicide Run
3 Rounds
2a. 5 Back Squat (60% Max Back Squat)
2b. 200′ Tire Drag
3 Rounds
3a. Leg Blaster
3b. 10 Knees to Elbow
Note: Only do 1 round of each if you are just starting out with this workout program. If you are at an intermediate level you should do two rounds. If you have been weight training with volume for a while you can do the rounds as prescribed. Make sure your back squat is being done with proper form and a stable spine, from your head to your hips.
Week 3
Lower Body (LB)
5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
4 Rounds:
– 200′ Tire Drag
1 Round:
-50 GHDs or 50 Weighted Situps
Week 3
Full Body (FB)
5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows
3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows
4 Rounds:
200′ Tire Drag
3 Rounds:
10 Knees to Elbows