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Amrap - 5' : Lower Body Accessory

  • 6 Romanian Deadlifts 
  • 6/6 Goblet Cossacks 
  • 4/4 Quadruped Straight Kickback * Opcional: usar DKB o DDB

Every Minute x 5' : HIIT + Bodyweight

  • 3 Burpees 
  • 12 Touchdowns 

Every Minute x 5' : Middle Stone and Power

  • 20'' DKB Front Rack Hold (Pesado)
  • 20'' DKB Front Rack March 

Complete 2/3 Rounds in 5' : Midline On Fire

  • 30 Sit Ups 
  • 30 Reverse Crunches 
  • 30 Shoulder Taps 

Every Minute x 5' : Unilateral

  • 6/6 Landmine Single-Leg Deadlift
  • 10''/10'' Landmine Split Lunges

Amrap - 5' : Fighter's Midline

  • 30''/30'' Side Plank 
  • 6/6 Landmine Oblique Twist + Punch (Punch explosivo)
  • 12 Overhead Bumper Sit Ups 
  • Descanso 40''

40'' ON/20'' OFF x 5' : KB

  • '1: KB Rotational Swing 
  • '2: Goblet Lunges 
  • '3: KB Russian Twist 
  • '4: Goblet Thrusters 
  • '5: Skipping In & Out 

Amrap - 5' : Upper Body Accessory

  • 4/4 Side-Lying Shoulder Mobilization
  • 5 Hand Release Push Ups 
  • 8/8 Tall Plank Step In and Out 
  • 5/5 Alt. DDB Kneeling Shoulder Press 
  • Descanso 20''

Amrap - 5' : Primary Movements

  • 5 KB Deadlift 
  • 3/3 Lunges 
  • 4 DKB Floor Press 
  • 10'' Tall Plank 
  • Descanso 20''

40'' ON/20'' OFF x 5' : Traditional HIIT

  • '1: MB Toe Taps 
  • '2: Machine 
  • '3: Air Ball  
  • '4: Machine 
  • '5: MB Skater Hops 

Amrap - 5' : Intro

  • 8 DDB Curl & Press 
  • 8/8 Shoulder Taps 
  • 20'' Grasshoppers 
  • Descanso 20''

Amrap - 5' : KB

  • 2/2 KB Figure 8 
  • 2/2 KB Kneeling Halo 
  • 4/4 SKB Half-Kneeling Shoulder Press 
  • 4/4 SKB Front Squat 
  • Descanso 30'' 

Complete in 12' : Upper Body

  • 00:00-10:00: 20'' ON/10'' OFF:
  • '1:  Strict Pull Ups 
  • '2: Barbell Posto 9 
  • '3: Barbell Z-Press 
  • '4: Reverse Flys 
  • '5: Descanso o elijo una opción:
  • - Ring Row 
  • - Alt. DDB Biceps Curls 
  • Últimos Dos Minutos:
  • '1: Max Box Dips  
  • '2: Max Barbell Skull Crushers 

Complete in 12' : Barbell

  • Buy-In:
  • 50 Floor Press 
  • 50 Kneeling Push Ups 
  • 50 Box Dips 
  • *Repartir las repeticiones a gusto
  • Amrap el tiempo restante:
  • 3 Barbell Deadlift 
  • 6 Hang Power Clean 
  • 1 Hang Squat Clean 
  • Descanso 20''/30'' entre ronda

Complete in 12' : Bodyweight

  • 00:00-04:00 Every 2':
  • 6/6 Banded Air Squats + Lateral Kick 
  • 8 Banded Jumping Squats 
  • 20'' Banded Plank Jack 
  • 04:00-08:00 Every 2':
  • 6/6 Banded Lunges 
  • 20'' Side Steps 
  • 6 Box Jumps 
  • 08:00-12:00 Every 2':
  • 4/4 Side Kick Through 
  • 6/6 Loaded Best To Front Steps 
  • 20'' Quadruped Shoulder Taps 

Complete 5 Rounds in 12' : Auxiliary

  • 30'' DKB Overhead March 
  • 4/4 Good Morning + Goblet Reverse Lunge 
  • 6 Reverse Hypers 
  • 6/6 Pallof Rotation 
  • Descanso 40'' 

40'' ON/20'' OFF x 12' : HIIT

  • '1: Banded Platform Front Skipping
  • '2: 20''/20'' Platform Up kicks
  • '3: Sprawl To Platform
  • '4: 20''/20'' Platform Squat Knee Up

Complete 2-4-6-8-10-12 in 12' : Bodyweigth

  • - Guard Squat U-Dodges + 
  • Hook 
  • - Diamond Push Ups 
  • - Box Jumps 

40'' ON/20'' OFF x 12' : Intro

  • '1: Banded Reverse Steps 
  • '2: Banded Lunges 
  • '3: Banded Skipping 
  • '4: Touchdowns 

Complete in 12' : Lower Body

  • Si bajo repeticiones aumento peso, sino mantengo 6 reps
  • Complete 1 Set:
  • 6 Barbell Hip Thrusts 
  • Descanso lo necesario
  • Complete 3 Sets:
  • 5 Barbell Hip Thrusts 
  • Descanso lo necesario
  • Complete 1 Set:
  • 4 Barbell Hip Thrusts
  • Descanso lo necesario
  • Si me sobra tiempo, Amrap:
  • 6/6 Goblet Lateral Box Step Up
  • 8/8 Banded Monster Reverse Walk 
  • Descanso 30'' 

Amrap - 12' : Lower + Upper

  • 4 Squats In & Out
  • 5 Banded Hammer Biceps Curls 
  • 4 Seated Banded Abduction 
  • 5 Banded Triceps Push Down 
  • 4/4 Banded Diagonal Steps 
  • Descanso 30''

40'' ON/20'' OFF x 12' : Extreme HIIT

  • '1: Thruster 
  • '2: Lateral Hops Over the Bar 
  • '3: Barbell Sumo Deadlift 
  • '4: Sit Ups 

40'' ON/20'' OFF x 12' : HIIT

  • '1: KB Ballistic Row 
  • '2: Legless Bike 
  • '3: Russian Swing 
  • '4: DKB Push Press 

Complete in 12' : Complex

  • 00:00-09:00 Every 90'':
  • 3 Hang Power Snatch 
  • 2 Squat Snatch 
  • 3 Barbell Back Squat 
  • 09:00-12:00 Complete:
  • 20 Barbell Overhead Squat 
  • 20 Barbell Overhead Lunges 

Complete in 12' : Lower Body

  • Complete 3 Sets:
  • 5/5 DKB Farmer Lunges 
  • 5/5 Goblet Lateral Box Step Up 
  • Descanso lo necesario entre set
  • Complete 3 Sets:
  • 4/4 Good Morning + Goblet Reverse Lunge 
  • 8/8 Fire Hydrant + Oblique Crunch 
  • Descanso lo necesario entre set
  • Amrap el tiempo restante:
  • 4/4 Banded Diagonal Steps 
  • 4 Banded Air Squats 
  • 4/4 Banded Heidens 
  • Descanso lo necesario entre set

Amrap - 12' : Intro

  • 8/8 Landmine Half Kneeling Shoulder Press 
  • 8/8 Landmine Oblique Twist 
  • 4 Walkout + Push Ups 
  • 20/20 Scissor Kicks 
  • Opcional: descanso lo necesario entre ronda

Every 2' x 12' : Unilateral Legs Power

  • 4/4 Bulgarian Squat (Pesado)
  • 10''/10'' Banded Quadruped Kickback
  • 10''/10'' Banded Quadruped Straight Kickback  
  • Opcional: 4/4  Banded Clamshell 

Complete in 12' : StrongFit

  • Complete 3 to 10:
  • - Russian Swing (Pesado)
  • - Lemon Squeeze 
  • - Shoulder Taps (Por lado)
  • Complete 10 to 3:
  • - Crunches 
  • - Bike Sit Up (Por lado)
  • - KB Hip Thrusts (Pesado)

Amrap for Quality in 12'

  • Complete 2 Rounds:
  • 12 Barbell Sumo Deadlift
  • 8/8 Narrow Squat + Lateral Lunges
  • 15'' Banded Air Squats + Lateral Kick
  • Complete 2 Rounds:
  • 15/15 Single-Leg Banded Knee Abduction
  • 10 Banded Superman Round Abductions
  • 10/10 Banded Clamshell
  • *Descanso cuando sea necesario

Complete 4 Rounds in 12' : Intro

  • 10/10 Banded Guard Diagonal Steps 
  • 8 DKB Squat 
  • 8/8 DKB Floor Press 
  • 10/10 Banded Punches 
  • Descanso 40''

35'' ON/25'' OFF x 12' : Sport

  • '1: Sprawl 
  • '2: Hang Power Clean 
  • '3: Box Jumps 
  • '4: Barbell Push Jerk 

Complete in 12' : Upper Body

  • Si bajo repeticiones aumento peso, sino mantengo 6 reps
  • Complete 1 Set:
  • 6 Barbell Shoulder Press 
  • Descanso lo necesario
  • Complete 3 Sets:
  • 5 Barbell Shoulder Press 
  • Descanso lo necesario
  • Complete 1 Set:
  • 4 Barbell Shoulder Press
  • Descanso lo necesario
  • Si me sobra tiempo, Amrap:
  • 6 DKB Row 
  • 8 SKB High Pull 
  • Descanso 30'' 

Complete in 12' : Cardio

  • 00:00-04:00 Every Minute:
  • '1: 20'' Bumper In-Out 
  • '2: 20'' Good Morning 
  • 04:00-12:00 Amrap: 
  • 20'' Machine 
  • 4/4 Walking Samson Stretch 
  • 20'' Machine 
  • 5 Bumper Flys 
  • Descanso 20''

40'' ON/20'' OFF x 12' : Upper

  • '1: Machine 
  • '2: DDB Skier Swings 
  • '3: Machine 
  • '4: SDB Devil Press (DDB)

Complete in 12' : Bodyweight

  • 00:00-06:00 Every 30'':
  • 4 Push Ups 
  • 5 Tuck Ups 
  • 6 Toe Touches 
  • 06:00-12:00 Every 30'':
  • 5 Ring Row 
  • 6 Sprawlees 
  • 7 Plank Jack 

Complete 10 to 1 in 12' : OG

  • - Barbell Deadlift 
  • - Hang Power Clean 
  • - Burpees 

Amrap - 5' : Pull Accessory

  • 5 Strict Pull Ups 
  • 5/5 Single-Arm Ring Row 
  • 10-12 Lateral Flys 
  • Opcional: Descanso 30'' entre ronda

Complete 3 Rounds in 5' : Finisher

  • 8 Burpee Box Jump 
  • 10 Hang Power Clean 
  • 12 Sit Ups 

Every Minute x 5' : Agility Drills

  • 20'' Platform Lateral Skipping 
  • 20'' Platform Crossed Touchdowns 

Every Minute x 5' : Bodyweight

  • '1: 40'' Mountain Climbers 
  • '2: 10/10 Jack Knives 
  • '3: 40'' Plank Jack 
  • '4: 12/12 Alt. V-Sit Ups 
  • '5: 40'' Plank Hold 

Every Minute x 5' : Glute Burn

  • 10'' Banded Hip Thrust Hold + Abduction
  • 10'' Hip Thrust Hold
  • 10'' Barbell Hip Thrusts
  • *Si puedo, hacer todos los ejercicios con barra.

Every Minute x 5' : Cardio

  • 8/8 Jab + 
  • Straight +
  •  Cross 
  • 20'' Platform Lateral Skipping 

40'' ON/20'' OFF x 5' : Bodyweight

  • '1: Beast Shoulder Taps 
  • '2: Squat to Kneel Down 
  • '3: Alt. Tuck Ups  
  • '4: Side Kick Through 
  • '5: Lateral Box Jumps 

Amrap - 5' : Lower Body Accessory

  • 4 Tempo Barbell Deadlift (Down) 
  • 8 Wall Squat Hold With MB Aduction *
  • 12/12 Banded Monster Reverse Walk 
  • Descanso 20''
  • *Sostengo 2'' apretando la MB 

Amrap - 5' : Midline + Upper

  • 5 SDB Hex Biceps Curls 
  • 3/3 DDB Alt. Z-Press
  • 4 Back Extensions 
  • 4 Plank Get Up 
  • Descanso 20'' 

Complete in 5' : Finisher

  • Buy-In: 
  • 40'' Machine 
  • Complete 3 Rounds:
  • 30'' Bumper In-Out 
  • 5 Bumper Ground To Overhead 
  • 4/4 Good Morning + Bumper Reverse Lunge 
  • 3 Sprawl to Bumper 

Amrap - 5' : Upper Pump

  • 10 SDB Hex Biceps Curls 
  • 30 Banded Hammer Biceps Curls 
  • 10 SKB Overhead Triceps Extensions 
  • 30 Banded Triceps Push Down 
  • Descanso 20'' 

Complete in 5' : Finisher

  • 75 Air Squat 
  • 9/9 SKB Devil Press