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FBA
  • Complete 10 to 1 in 7'
  • - Sprawl Jumps In and Out 
  • - Reverse Crunches 
  • - V-Sit Ups 
  • Amrap - 7'
  • 5 DKB Gumbo Biceps Curls 
  • 10 DKB Skier Swing 
  • 15'' DKB Front Rack March
  •  
  • Amrap - 7' : Banded
  • 20 Banded Air Squats
  • 10 Banded Pulse Squats
  • 30 Banded Jumping Squats
  • 10 Banded Pulse Squats
  • 20 Banded Lunges
  • Complete 3/4 Rounds in 7' : Stabilizers Power
  • 5/5 DKB Farmer Lunges (Pesado)
  • 3/3 Box Step Up  
  • 3/3 Jumping Lunges (Altura)
  • Amrap - 7' : Functional Hypertrophy
  • 5 Pulse Lunges (Der)
  • 5 Single-Leg Squat to Box (Der)
  • 5 Pulse Lunges (Izq)
  • 5 Single-Leg Squat to Box (Izq)
  • 10-15 Banded Side Steps (Por lado)
  • Descanso 30''/45'' entre ronda
  • Complete in 7' : Bodyweight
  • 3-6-9-12-15 Reverse Crunches 
  • 8 Overhead Bumper Sit Ups 
  • 8 Reverse Plank March 
  • 8 Air Squat 
  • Complete 2 Rounds in 7'
  • 30'' Banded DKB Overhead Mixed March 
  • 4/4 DKB Box Step Up 
  • 4 DKB Shoulder Press 
  • 4 Air Squat 
  • Descanso lo necesario
  • 40'' ON/20'' OFF x 7' : No Impact
  • '1: KB Deadlift 
  • '2: KB Swing 
  • '3: Goblet Thrusters 
  • *Último minuto:
  • - Air Squat 
  • 40'' ON/20'' OFF x 7' : Extreme HIIT
  • '1: Machine 
  • '2: Wall Ball 
  • '3: MB Devil Press 
  • '4: Lateral Burpee over the MB 
  • Complete 3/4 Rounds in 7'
  • 6 Tempo Barbell Supine Grip Rows (Down) 
  • 10 Banded Pull Down
  • 6/6 DDB Alt. Biceps Curls 
  • 4 Barbell Rollout 
  • Descanso 20'' 
  • Amrap - 7' : Unilateral
  • 6/6 Quadruped SDB Row 
  • 5/5 Quadruped KB Drag 
  • 4/4 SKB Push Ups 
  • 15 V-Sit Ups 
  • Complete 6 Rounds in 12'
  • 10 DKB Overhead Reverse Lunges 
  • 10/10 Grasshoppers 
  • 10 Zombie Sit Ups 
  • 10/10 Plank Skier Hops 
  • Complete 6/7 Rounds in 12' : Bodyweight
  • 5 Knees To Elbow 
  • 7 Box Dips 
  • 5 Decline Push Ups 
  • 7/7 Decline Shoulder Taps 
  • 40'' ON/20'' OFF x 12' : Burpee HIIT
  • - Burpee To Lateral Skipping
  • - Sprawlees
  • - Burpee Tuck Jumps
  • - Reverse Lunges + Burpee
  • Every 2' x 12' : Shoulder Power
  • 5 Tempo Barbell Shoulder Press (Down) (Pesado)
  • 3 Pike Push Ups 
  • 3 Plyo Push Ups 
  • Complete in 12'
  • 00:00-08:00 21-15-9:
  • - Tempo Barbell Bench Press (Down) (Liviano)
  • - DKB Biceps Curl 
  • 08:00-12:00 15-12-9:
  • - Barbell Z-Press 
  • - Ring Row 
  • Complete in 12' : One Way
  • 12 Sprawl 
  • 12 Ring Row 
  • 24 Alt. V-Sit Ups 
  • 24 DDB Front Flys 
  • 12 Burpee 
  • 12 Ring Row 
  • 24 MB Russian Twist 
  • 24 Lateral Flys 
  • 12 Sprawl 
  • 12 Ring Row 
  • 36 Touchdowns 
  • 36 DDB Reverse Flys 
  • 30'' ON/30'' OFF x 12'
  • '1: Bike Sit Up 
  • '2: MB Push Press 
  • '3: MB Prisoner Squats 
  • '4: Crunches 
  • '5: MB Ground To Overhead + Throw 
  • '6: Medball Twist Lunges 
  • 30'' ON/30'' OFF x 12' : Intro
  • '1: MB Front Squats 
  • '2: MB Push Press 
  • '3: MB Russian Twist 
  • '4: MB Toe Taps 
  • 40'' ON/20'' OFF x 12' : Traditional HIIT
  • '1: Machine 
  • '2: KB Swing 
  • '3: SKB Gunslinger *  
  • '4: Crossed-Leg Touchdowns*Un lado por vuelta 
  • Every 2' x 12' : Lower Body
  • A: 6-8 Barbell Back Squat (Peso moderado) 
  • B: 8/8 Goblet Lateral Box Step Up +
  • 12/12 Banded Monster Walk 
  • 3' ON/1' OFF x 12' : OG
  • A: 40 Wall Ball +
  • Max Strict Pull Ups 
  • B: 40 Wall Ball +
  • Max Handstand Push Ups 
  • C: 40 Wall Ball +
  • Max Burpees to Target 
  • Amrap - 12'
  • 40'' DKB Farmer March  
  • 6/6 Squat Hold Halo  
  • 10 Toe Taps 
  • 8 Reverse Snow Angels 
  • Every Minute x 12'
  • '1: 4/4 SKB Bent Over Row +
  • 4/4 SKB Hang Clean 
  • '2: 4 SKB High Pull (Der) +
  • 2/2 SKB Hang Snatch +
  • 4 SKB High Pull (Izq)
  • Complete 3 Rounds for Quality in 12'
  • 8-10 Barbell Front Squat
  • 30'' Banded Toe Squat Abductions
  • 8/8 SKB Single-Leg Squat to Box
  • 40'' Duck Walk
  • 8/8 Lying Lateral Leg Raises
  • Descanso 40''
  • Every 2' x 12' : Extreme Natural Movement
  • 4/4 Side Kick Through 
  • 4/4 Loaded Beast to Kick Through 
  • 4 Beast to Jumping Squat 
  • 4 Loaded Beast To Box Jump 
  • 4 Burpee Box Jump 
  • Complete 3/4 Sets in 12'
  • 12-15 KB Sumo Deadlift 
  • 9 KB Deadlift 
  • 9/9 Banded Side Steps 
  • 6 Banded Air Squats 
  • 6 Banded Pulse Squats 
  • Descanso 30''/45'' entre set
  • Every 90'' x 12' : Everyday Hero
  • '1: 6 Barbell Deadlift +
  • 9 Air Squat +
  • 6 Barbell Shoulder Press 
  • '2: 6 Alt. V-Sit Ups + 
  • 9 Hip Thrusts +
  • 12 Bike Sit Up 
  • Complete 10 to 1 in 12'
  • - Platform Skipping In & Out 
  • - Reverse Flys 
  • - Platform Touchdowns 
  • - Reverse Snow Angels 
  • 40'' ON/20'' OFF x 12' : Traditional KB
  • '1: KB Single Arm Lunge 
  • '2: V-Sit Ups 
  • '3: SKB Thruster 
  • '4: Heel Touches 
  • '5: SKB Sumo Deadlift High Pull 
  • '6: Touchdowns 
  • Every Minute x 12' : Intro
  • '1: 30'' Machine 
  • '2: 20 Shoulder Taps 
  • '3: 30'' Machine 
  • '4: 20 Banded Side Steps 
  • '5: 10 Squats In & Out 
  • '6: 20 Heel Touches 
  • Every 2' x 12' : Upper Body
  • A: 6-8 Weighted Strict Pull Ups (Peso moderado o sin peso)
  • B: 6/6 Alt. DDB Biceps Curls + 
  • 4/4 Single-Arm Ring Row +
  • 5/5 Quadruped KB Drag
  • Complete 10 to 1 in 12' : KB Metcon
  • - SDB Clean 
  • - SDB Single-Arm Thruster 
  • - Burpees 
  • Amrap for Quallity - 7'
  • 15/15 Bike Sit Up 
  • 10/10 Side Jack Knives 
  • 5/5 Leg Circles 
  • 30'' Shoulder Taps 
  • Amrap - 7' : Intro
  • 5/5 Plank Get Up + Long Reach 
  • 15'' Tall Plank Step In and Out 
  • 15'' Plank Jack 
  • Descanso 20'' 
  • Complete 3 Rounds in 7' : Lower + Midline
  • 20'' Flutter Kicks
  • 20'' Scissor Kicks
  • 20'' Alt. V-Sit Up
  • 30'' Plank Skier Hops
  • Every Minute x 7' : Accessory Power
  • '1: 15'' SKB Bent Over Face Pull + 
  • 15'' Banded Pull Apart 
  • '2: 15'' SKB High Pull + 
  • 15'' Banded High Pull 
  • *Ultimo minuto: 
  • 20'' Banded Shoulder Press 
  • Amrap - 7' : Pump It
  • 8/8 SKB Single-Arm Floor Press 
  • 10/10 SKB Bent Over Row 
  • 20'' DKB Crucifix Hold 
  • Descanso 30''/45'' entre ronda
  • Every Minute x 7' : Finisher
  • 7 Barbell Front Squat 
  • 2 Strict Pull Ups 
  • Amrap - 7'
  • 30'' SKB Farmer Carry (Izq)
  • 30'' SKB Farmer Carry (Der)
  • 6 KB Hip Thrusts 
  • 4 Plank Get Up 
  • Descanso 30''
  • 40'' ON/20'' OFF x 7' : Unilateral Sport
  • 00:00-03:00 40'' ON/20'' OFF:
  • '1: 20''/20'' Lateral Box Step Up 
  • '2: Heidens 
  • '3: Alt. Single-Leg Squat to Box   
  • 03:00-07:00 40'' ON/20'' OFF: 
  • '1: Alt. Single-Leg Deadlift 
  • '2: Alt. Single-Leg Broad Jump 
  • Complete in 7' : Finisher
  • 00:00-02:00 Every Minute:
  • '1: 40'' Machine 
  • '2: 40'' Machine 
  • 02:00-07:00 Complete 2 Rounds:
  • 20 Lunges 
  • 15 Jumping Squats 
  • 10 Double-Thrust Sprawls 
  • Complete 3/4 Rounds in 7'
  • 6/6 Tempo DKB Bulgarian Squats (Down)
  • 5/5 Narrow Squat + Lateral Lunges  
  • 11 DKB Calf Raises  
  • 4/4 DKB Dead Bug 
  • Descanso 20''
  • Complete in 7' : Finisher
  • 10 Burpees 
  • 20 Lunges 
  • 30 Box Jumps 
  • 40 Air Squat 
  • 50 Jumping Lunges 
  • Intensidad: 9