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

Complete 5 Rounds in 7' : Bodyweight

  • 5 Broad Jump + Sprawl 
  • 10 Platz Squats 

Amrap - 7' : Lower Body Accessory

  • 10 Banded Air Squats 
  • Descanso 20''
  • 10/10 Banded Side Steps 
  • Descanso 20''
  • 10 Banded Wall Squat Hold + Abduction 
  • Descanso lo necesario entre rondas

Amrap - 7' : Middle Stone and Power

  • 10/10 Half-Kneeling Halo 
  • 6/6 Quadruped KB Drag
  • 30'' Plank Seesaw
  • Descanso 40''

Complete 2/3 Rounds in 7' : Intro + No Impact

  • 5/5 Box Step Up
  • 10 KB Swing
  • 5/5 Cossacks
  • 10'' Pulse Squats

40'' ON/20'' OFF x 7' : Traditional DB

  • '1: DDB Dead Snatch 
  • '2: Sprawl Jumps 
  • '3: SDB Devil Press 
  • Último Minuto:
  • - Air Squat 

Every Minute x 7' : Unilateral + Tempo Push

  • 7/7 TRX Skater Squat 
  • 12 Lateral Flys 

Amrap - 7' : Full Body Accessory

  • 8 Barbell High Pulls 
  • 8 Barbell Front Flys 
  • 6/6 Barbell Staggered Stance Deadlift 
  • Descanso 20''

Amrap - 7' : Primary Movements

  • 6 Good Morning 
  • 3/3 Goblet Lunges 
  • 4 DKB Floor Press 
  • 4 Sit-Ups 
  • Descanso 20''

Complete in 7' : Lower MB

  • Buy-In:
  • 1' Machine 
  • Luego, Amrap:
  • 30'' Air Ball 
  • 6 KB Swing 
  • 5 MB Deadlift + Ground to Overhead 
  • 4 Box Jumps 

Amrap - 7' : Unilateral

  • 4 Goblet Shoulder Press 
  • 6/6 KB Ballistic Row 
  • 8 Goblet Push Press 
  • Descanso 20''
  • 20'' Plank Seesaw 

Amrap - 7' : Banded Power

  • 20'' Banded Side Steps 
  • 5 Banded Air Squats 
  • 10''/10'' Banded Diagonal Steps 
  • Pausa activa:
  • 30'' Banded Plank In & Out 

Every Minute x 7' : Pull Building

  • 20'' DKB Shrugs 
  • 20'' DKB High Pull 

Complete 5 Rounds in 11' : Everyday Hero

  • 10 SDB Hang Snatch 
  • 9 Push Ups 
  • 10 Air Squat 

Complete in 11' : Lower Body

  • Completar 1 Set:
  • 12 Barbell Back Squat (Liviano)
  • Completar 2 Sets:
  • 10 Barbell Back Squat (Moderado)
  • Completar 3 Sets:
  • 8 Barbell Back Squat (Desafiante)
  • El tiempo restante, Amrap:
  • 10-9-8-7... Goblet Calf Raises 
  • Descanso 20''
  • 8/8 Fire Hydrant (Opcional con banda)
  • Descanso lo necesario entre sets

Complete 5 Rounds in 11' : StrongFit KB

  • 6 Russian Swing (Desafiante)
  • 4/4 Elevated KB Plank Drag
  • 6/6 Tall Plank Reverse Kickback
  • 10 Reverse Crunches
  • Último Minuto:
  • - 30'' Hollow Rocks 

Complete 1/2 Rounds in 11' : Banded

  • 100 Banded Side Steps
  • 80 Banded Touchdowns
  • 60 Banded Wall Squat Hold + Abduction
  • 40 Banded Lunges
  • 20 Banded Side Hop Squats

40'' ON/20'' OFF x 11' : Banded Combat

  • '1: Banded KB Swing 
  • '2: Banded Broad Jumps 
  • Último Minuto: 
  • - Plank 

Amrap - 11' : Pec + Quads Building

  • Super Serie: 
  • 5 Bench Press 
  • 5/5 Bulgarian Squat 
  • Descanso lo necesario 

Complete in 11' : International Chest Day Peak

  • Aumento peso o mantengo un peso desafiante
  • Completar 2 Sets:
  • 3 Barbell Bench Press 
  • Descanso lo necesario
  • Completar 3 Sets:
  • 2 Barbell Bench Press 
  • Descanso lo necesario
  • Si me sobra tiempo, Amrap:
  • 8 DDB Floor Press (Cerrado)
  • 6 Diamond Push Ups 
  • 20'' Tall Plank 
  • Descanso 20''

Amrap - 11' : Bodyweight

  • 10'' Touchdowns 
  • 3 Kneeling Push Ups 
  • 5 Glute Bridge 
  • 3/3 Alt. Tall Windmill Plank 
  • 10'' Mountain Climbers 

Every Minute x 11' : Intro

  • '1: 10 Platform Squat Knee Up 
  • '2: 10 Goblet Push Press 
  • '3: 30'' Machine 
  • '4: 10 Platform Toe Taps 
  • '5: 10 KB Deadlift 
  • Último Minuto:
  • - 30'' Platform Lateral Skipping

Amrap - 11' : Bodyweight + Machine

  • 2 Yoga Push Ups 
  • 3 Sprawlees 
  • 4 Burpee Pull Up 
  • 30'' Legless Bike 
  • 3 Jumping Chin Ups 
  • 6 Ring Rows 
  • 30'' Supine Grip Legless Row 
  • Objetivo: +4 rondas

Amrap - 11' : Legs Power

  • 6 DKB Deadlift (Pesado)
  • 5 SKB Swing (Hardstyle) 
  • 4 KB Swing To Goblet Squat 
  • 3 Sprawl To KB Squat Jump 
  • Descanso 40''

Complete 22-18-16-12-8 in 11' : Hang

  • - DDB Thruster 
  • - Box Jumps 

Complete 4 to 10 in 11' : One Way

  • - DDB Push Press 
  • - DDB/DKB Gorilla Row
  •  *Cada 2 rondas:
  • - 20 Air Squat 

Complete in 11' : Upper Body

  • Completar 1 Set:
  • 12 Barbell Supine Grip Bent Over Row (Liviano)
  • Completar 2 Sets:
  • 10 Barbell Supine Grip Bent Over Row (Moderado)
  • Completar 3-4 Sets:
  • 8 Barbell Supine Grip Bent Over Row (Desafiante)
  • El tiempo restante, Amrap:
  • 10-9-8-7... TRX Biceps Curls  
  • Descanso 20''
  • 8/8 Single-Arm Ring Row 
  • Descanso lo necesario entre set

Complete 6 Rounds in 11' : Unilateral Structure

  • 10''/10'' Pallof Steps
  • 3/3 Turkish Sit Ups
  • 5/5 Single-Leg Glute Bridge
  • Descanso 20''

Amrap for Quality in 11'

  • 8 Barbell Back Squat
  • 6/6 Goblet Lateral Box Step Up
  • 10''/10'' Banded Diagonal Steps
  • 8/8  Bouncing Curtsy Lunges
  • 15'' Banded SKB Front Rack March 
  • Descanso 30''/40''

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

  • '1: Jumping Jacks 
  • '2: MB Toe Taps 
  • '3: Touchdowns 
  • '4: MB Deadlift + Ground to Overhead 
  • '5: Plank Shoulder Taps 
  • Último Minuto:
  • - Heel Touches 

Amrap - 11' : Posterior Chain + Shoulders Building

  • Super Serie: 
  • 5 Barbell Deadlift 
  • 5 DKB Shoulder Press 
  • 5 DKB Shrugs 
  • Descanso lo necesario

Complete in 11' : Lower Peak

  • Aumento peso o mantengo un peso desafiante
  • Completar 2 Sets:
  • 3 Barbell Deadlift 
  • Descanso lo necesario
  • Completar 3 Sets:
  • 2 Barbell Deadlift 
  • Descanso lo necesario
  • Si me sobra tiempo, Amrap:
  • 10 Banded Glute Bridge Abduction 
  • 4/4 Banded Quadruped Abduction + Fire Hydrant 
  • Descanso 20''

Complete in 11' : Cardio

  • Completar 2 Rondas:
  • 20'' Standing Knees to Elbow 
  • 20'' Runner Lunges 
  • Descanso 30''/40''
  • Luego, Amrap:
  • 20'' Machine 
  • 3/3 Box Step Up 
  • 20'' Machine 
  • 5 TRX Row 
  • Descanso 20''

Complete 4 Rounds in 11' : Extreme Combat

  • 8 DKB Push Press 
  • 8/8 SDB Overhead Lunges 
  • 8/8 SDB Push Ups 
  • 10/10 SDB Dead Snatch 
  • Descanso 40''

Amrap - 11' : Complex

  • Completar 3-2-1:
  • - Barbell Bent Over Row 
  • - Barbell Reverse Biceps Curls 
  • - Barbell Shoulder Press 
  • Bajo la barra y realizo:
  • 10 Banded Hammer Biceps Curls 
  • 10 Banded Front Flys 
  • 10 Banded High Pull 
  • Descanso 40''

Every Minute x 11' : Intense Natural Movement

  • 4 Air Squat 
  • 2 Beast to Jumping Squat *
  • 2 Loaded Beast To Box Jump * 
  • 4 Push Ups 
  • Opcional: Aumento +1 repetición *

Every Minute x 11' : Bodyweight

  • '1: 1 Plyo Push Ups 
  • 2 Hand Release Push Ups 
  • 4 Burpees 
  • '2: 8 Ring Rows 
  • 4 Strict Chin Ups 

Amrap - 7' : Intro + No Impact

  • 5 MB Squat Press Out 
  • 10 TRX Skull Crusher 
  • 5 MB Ground To Overhead 
  • 5 MB Push Press 
  • Descanso lo necesario entre rondas

Amrap - 7' : Pull Accessory

  • 10/10 Single-Arm DB Bent Over Row 
  • Descanso 20''
  • 15 Banded High Pull 
  • Descanso lo necesario entre rondas

Every Minute x 7' : Midline On Fire

  • 10'' Hollow Rocks
  • 10 Lemon Squeeze
  • 10 Flutter Kicks 

Amrap - 7' : Midline

  • 10 Banded Reverse Hypers
  • 12 KB Swing
  • 15'' Banded SKB Front Rack March

40'' ON/20'' OFF x 7' : No Impact

  • '1: Air Ball 
  • '2: MB Prisoner Squats 
  • '3: Alt. V-Sit Ups 
  • Último Minuto:
  • - Mountain Climbers 

Amrap - 7' : Compact Muscles

  • 5/5 Alt. DDB Biceps Curls 
  • 20 Banded Hammer Biceps Curls
  • 20 Elevated Calf Raises 
  • Descanso 30'' 

Complete 3 Rounds in 7' : Lower Body Accessory

  • 6 Barbell Good Morning
  • 4/4 Goblet Reverse Lunges 
  • 8/8 Standing Banded Leg Raises 
  • Descanso 20''

Amrap - 7' : Midline + Upper

  • 5 SKB Overhead Triceps Extensions 
  • 4 DKB Z-Press 
  • 5 Prayer Crunches 
  • 10'' Plank Hold 
  • Descanso 20''

Complete in 7' : Flow

  • Buy-In:
  • 40'' Machine 
  • Luego, Amrap:
  • 30'' Loaded Beast To Jumping Squat 
  • 4 DKB Sumo Deadlift 
  • 5/5 Heidens 
  • 6 DKB Squat 

Amrap - 7' : Upper + Midline

  • 15 DKB Floor Press 
  • 10 Tuck Ups 
  • 5 Sprawls 
  • 5/5 Plank Shoulder Taps 
  • Descanso 20''

40'' ON/20'' OFF x 7' : Combat + HIIT

  • - Machine Alt. Swim Pulls 
  • - MB Skater Hops 
  • Último Minuto:
  • - Hollow Hold 

Complete in 7' : KB Finisher

  • 3 Rondas: 
  • 15 Sprawls 
  • 15 Russian Swing 
  • Una vez terminadas las 3 Rondas:
  • - 15 Toes to Bar