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Amrap - 8' : Functional Hypertrophy

  • 8/8 Bulgarian Squat 
  • 15-20 Seated Banded Abduction 
  • 10-15 Hip Thrusts 

Amrap - 8'

  • 6/6 SKB Single-Arm Floor Press 
  • 10 Bumper Front Flys 
  • 6/6 DDB Alt. Biceps Curls 
  • 10 Bumper Russian Twists 

Complete 3 Rounds in 8' : Banded

  • 10 Banded Side Steps
  • 10 Banded Heidens
  • 10 Banded Jumping Squats
  • 10 Banded Alt. Diagonal Steps
  • 10 Banded Toe Squat Abductions 

Every Minute x 8'

  • '1: 30/30 Heel Touches   
  • '2: 40'' Hollow Hold 
  • '3: 40'' Shoulder Taps 
  • '4: 20/20 Alt. Back Extensions 

Every 2' x 8' : Back Power

  • 5 Pull Ups 
  • 5 SDB Pullover (Pesado)
  • 5 Rotational MB Slam (De rodillas y sin soltar)

Every 2' x 8'

  • 8 Plank Get Up 
  • 10 KB Swing 
  • 8 Quadruped KB Drag 
  • 5/5 SKB Single-Arm Push Press 

Complete in 8' : Bodyweight Ninja

  • A: 1-2-3-4-5-6-7-8
  • - Sprawls 
  • - Alt. V-Sit Ups x2
  • B: 8-7-6-5-4-3-2-1
  • - MB Ground To Overhead 
  • - Air Ball 

Every 2' x 8'

  • 6 Lunges 
  • 8 Touchdowns 
  • 6 Toe Touches 

Amrap - 8' : Landmine

  • 8/8 Landmine Half Kneeling Shoulder Press
  • 6/6 Landmine Oblique Twist 
  • 8/8 Landmine Single-Leg Deadlift 
  • 6/6 Landmine Oblique Twist 
  • 8 Air Squat 

40'' ON/20'' OFF x 8' : Extreme HIIT

  • '1: Bike 
  • '2: 20'' Toes to Bar + 
  • 20'' Hang Power Clean 
  • '3: Sprawls 
  • '4: Thruster 
  • '5: Burpees 
  • '6: 20'' Barbell Push Press +
  • 20'' Hang Squat Clean 
  • '7: Row 
  • '8: 20'' Toes to Bar +
  • 20'' Hang Squat Clean 

40'' ON/20'' OFF x 8' : No Impact

  • '1: Air Squat 
  • '2: Lateral Lunges 
  • '3: Beast to Front Steps 
  • '4: Crunches 

Complete in 12' : Lower Body

  • 4 Sets:
  • 10-15 Barbell Hip Thrusts 
  • Rest 30''/45'' entre sets
  • Max sets el tiempo restante:
  • 8/8 Banded Side Steps 
  • 8/8 Banded Kickback 
  • Rest 30'' entre sets

Complete in 12'

  • 6-4-3-3-3 Barbell Front Squat /Aumento peso o mantengo 6 reps 
  • Descanso lo necesario o ejecuto: 
  • 6/6 Bird Dogs 
  • 6/6 Plank Seesaw 
  • 6/6 Rotational Lunges 
  • 4 Air Squat (tempo) 
  • Descanso 30''  

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

  • - Reverse Lunges 
  • - KB Sumo Deadlift 
  • - Crossed-Leg Touchdowns 
  • - Banded Hip Thrust Abduction 

Every Minute x 12'

  • '1: 25'' Flutter Kicks  
  • 5 Tuck Up + V-Sit Up 
  • '2: 25'' Scissor Kicks 
  • 5 Sit Ups 

Every 90'' x 12' : Middle Stone and Power

  • 6 Pike Push Ups 
  • 4 Wall Climbs
  • 4 Russian Twist + MB Throw 

Complete 6 Rounds in 12'

  • 8 Push Ups 
  • 6 Toes to Bar 
  • 4 Strict Pull Ups 
  • 15'' Shoulder Taps 
  • 15'' Handstand Hold 

Complete in 12' : One Way

  • 100 Skipping 
  • 80 Mountain Climbers 
  • 60 SKB Sumo Deadlift High Pull 
  • 40 Sprawls 
  • 20 Sit Ups 

Amrap - 12'

  • 3 Rounds:
  • 30'' Row 
  • 4 KB Swing 
  • 4 Sit Ups 
  • Descanso 30'' 
  • 2 Rounds:
  • 30'' Bike Sit Up 
  • 4/4 SKB Half-Kneeling Shoulder Press 
  • 4 Shoulder Taps 
  • Descanso 30''

Every 2' x 12' : Complex

  • 3 Barbell Deadlift 
  • 6 Hang Power Clean  
  • 9 Barbell Front Squat 
  • 12 Barbell Push Press 

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

  • '1: Mountain Climbers 
  • '2: Bike 
  • '3: MB Ground To Overhead 
  • '4: MB Lunges 
  • '5: Row 
  • '6: Pulse Lunges 

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

  • '1: Air Squat 
  • '2: Alt. V-Sit Ups 
  • '3: Banded Side Steps 
  • '4: Back Extensions 
  • '5: Hollow Hold 
  • '6: Plank Hold 

Complete in 12' : Upper Body

  • 3 Sets: 
  • 10-12 Barbell Floor Press 
  • Rest 30''/45'' entre sets
  • 3 Sets:
  • 10-12 Barbell Z-Press 
  • Rest 30''/45'' entre sets
  • Max sets el tiempo restante:
  • 10 Ring Row 
  • 10 Barbell Biceps Curls 
  • Rest 30'' entre sets

Complete in 12'

  • 6-4-3-3-3 Barbell Bent Over Row /Aumento peso o mantengo 6 reps
  • Descanso lo necesario o ejecuto: 
  • 6 Good Morning 
  • 6 Bumper Reverse Flys 
  • 5/5 Bumper Steering Wheel 
  • 5/5 Alt. Back Extensions 
  • Descanso 30'' 

Complete 3 Rounds for Quality in 12'

  • 10 Barbell Sumo Deadlift
  • 8/8 Single-Leg Hip Thrust
  • 8 Banded Reverse Hypers 
  • 6/6 Lateral Lunges
  • 20'' Banded Seated Abduction
  • 30'' Descanso

Amrap - 12'

  • 20/20 DKB Front Rack March
  • 10/10 SKB Skier Swing 
  • 30'' Hollow Hold 
  • 10 Alt. Back Extensions 

Every 2' x 12' : Bodyweight

  • 15'' Wall Squat Hold
  • 15'' Hip Thrust Hold 
  • 5 Drop Jump + Broad Jump (Distancia)

Every 90'' x 12'

  • 6 Barbell Rollout 
  • 6 Barbell Shoulder Press 
  • 6 Barbell Bent Over Row 
  • 6 Barbell High Pulls 

Complete 3 Rounds in 12'

  • 8 Barbell Deadlift 
  • 7 Barbell Front Squat 
  • 6 Barbell Back Squat 
  • 21 Box Dips 
  • 6 Barbell Deadlift 
  • 5 Barbell Front Squat 
  • 4 Barbell Back Squat 
  • 15 Box Dips 
  • 3 Barbell Deadlift 
  • 2 Barbell Front Squat 
  • 9 Box Dips 
  • Elegir un peso desafiante 

Complete 4 Rounds in 12'

  • 10 Air Squat + Lateral Leg Lift 
  • 8 MB Thrusters 
  • 6 MB Russian Twist 
  • 4 MB Push Press 
  • Descanso 30''

25-20-15-10-5 in 12' : Barbell Metcon

  • - Barbell Sumo Deadlift High Pull 
  • - Handstand Push Ups 

Every Minute x 12' : Intro

  • '1: 15 MB Ground To Overhead 
  • '2: 12 Lunges 
  • '3: 9 Ring Row 
  • '4: 25'' Row 
  • '5: 25'' Bike 
  • '6: 25'' Jumping Jacks 

40" ON/20" OFF x 12' : Traditional KB

  • '1: Sprawls 
  • '2: Russian Swing 
  • '3: Mountain Climbers 
  • '4: American Swing 
  • '5: Jumping Jacks 
  • '6: Goblet Squat 

Amrap - 8' : Pump It

  • 10 Barbell Reverse Biceps Curls 
  • 10 Barbell Biceps Curl 
  • 10 Barbell Skull Crushers 
  • 10 Narrow Grip Floor Press 
  • Rest 30''

Amrap - 8'

  • 6/6 DKB Farmer Bulgarian Squat 
  • 10 Goblet Lunges 
  • 6/6 Single-Leg Squat to Box 
  • 10 Box Step Up 

Complete 4 Rounds in 8' : Bodyweight

  • 12 Banded Plank + Alt. Kickback
  • 12 Banded Tall Plank Jack
  • 12 Lateral Tuck to Toe Touch
  • 12 Banded Scissor Kick + Tuck Up

Every Minute x 8'

  • 30'' Plank (con peso)
  • 6 V-Sit Ups 

Every 2' x 8' : Unilateral Power

  • 4/4 SDB Single-Arm Floor Press (Pesado)
  • 3/3 SKB Half-Kneeling Shoulder Press 
  • 2 Alt. Single-Arm Plyo Push Ups (Bumper)

Every 2' x 8'

  • 10 MB Russian Twist 
  • 10 MB Ground To Overhead 
  • 10 Hollow Hold + MB Throw 
  • 10 MB Push Press 

Complete 2 Rounds in 8'

  • 1/1 SKB Devil Press 
  • 10 Box Jumps 
  • 1/1 SKB Devil Clean 
  • 8 Double-Push Up Burpees 
  • 1/1 SKB Devil Press 
  • 6 Double-Thrust Sprawls 
  • 1/1 SKB Devil Clean 
  • 4 Gumbo V-Sit Ups 
  • 1/1 SKB Devil Press 
  • 2 Gumbo Tuck Ups 
  • 1/1 SKB Devil Clean  

Amrap - 8'

  • 5/5 Alt. Back Extensions 
  • 6 Frog Hip Thrust 
  • 6 Sit Ups 
  • 5/5 Alt. Side Steps 
  • Descanso 30''

Complete in 8' : Finisher

  • 60 Sit Ups 
  • 50 Mountain Climbers 
  • 40 Air Squat 
  • 30 Burpees 
  • 20 Toes to Bar 
  • 10 Strict Pull Ups 

Complete in 8' : Finisher

  • 30'' Row 
  • 30'' Bike 
  • 3 Rounds: 
  • 30 Bumper Ground To Overhead 
  • 20 Bumper Overhead Lunges 
  • 10 Side Kick Through 

40" ON/20" OFF x 8' : Sport

  • '1: 20'' Hang Power Clean 
  • 20'' Box Jumps 
  • '2: 20'' Hang Squat Clean +
  • 20'' Lateral Box Jumps 
  • '3: 20'' Barbell Push Press +
  • 20'' Clapping Push Ups 
  • '4: 20'' Skipping +
  • 20'' Jumping Lunges