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#45 Total Body Strength (KB, Battle Rope)

Difficulty: Intermediate Primary Equipment: Kettlebells Secondary Equipment (recommended): Battle Rope Instructions: Lift heavy as possible and still maintain good form. This is not a race, rest so you can lift strong for each set. Workout 1a KB Swing 3×10 1b KB Single-Leg Deadlift 3×5/side rest 90s 2a KB 2-Handed Press 3×5 2b KB Single-Arm Supported…

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#44 Total Body (BW, TRX)

Difficulty: Intermediate Primary Equipment: TRX Instructions: Level 1 = 10 reps Level 2 = 16 reps (default) Level 3 = 20 reps Workout 1a TRX Squat 3×16 1b Alternating Sit Thru 3×16 rest 60s 2a TRX Rear-Foot-Elevated Split Squat 3×8/side 2b Jumping Jacks 3×16 rest 60s 3a TRX Chest Press 3×16 3b Plank Up Down…

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#43 Upper Body (KB, TRX)

Difficulty: Intermediate Primary Equipment: Kettlebells, TRX Workout 1a TRX Chest Press 3×12 1b Plank Up Down 30s 1c Yoga Table 3×5 rest 60s 2a DB Push Press 3×20 2b KB High Pull 3×12 rest 60s 3a KB Skullcrusher 3×10 3b KB Hammer Curl 3×10 3c Alternating Lateral Squats 3×10 rest 30s 4a TRX Mountain Climbers…

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#42 Total Body Strength (TRX, BW)

Difficulty: Intermediate Primary Equipment: TRX, Bodyweight Warm-up Agility Ladder Workout 1a TRX Single-Arm OH Squat 3×10/side 1b Single-Leg Deadlift 3×10/side 2a TRX Squat 3×10 2b Side Plank 3x15s/side 3a TRX Split Squat 3×10/side 3b Hip Raises 3×10 4a Neutral-Grip TRX Row 3×10 4b Down Dog Push-up 3×10 Core Finisher 5a Knee Grab Situps 3×10 5b Toe…

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#41 Total Body Strength (TRX, MB)

Difficulty: Intermediate Primary Equipment: TRX, Medicine Ball Workout 1a TRX Squat 3×8 1b Plank 3x20s rest 60s 2a TRX Squat & Row 3×8 2b Plank Getup 3x20s rest 60s 3a TRX Row 3×8 3b MB Squat 3×8 rest 60s 4a TRX Split Squat 3×8/side 4b Push-up 3×8 rest 60s 5a TRX Side Lunge 3×8/side 5b MB Twist…

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#40 Total Body Strength (TRX)

Difficulty: Intermediate Primary Equipment: TRX Workout 1 TRX Pushup 3×10 2 TRX OH Squat 3×10 3 TRX Row 3×10 4 TRX Pistol Squat 3×5/side 5 TRX Curl & Row 3×10 6 TRX Chest Fly 3×10 Core Finisher 7a Straight Leg Situps 3×10 7b Leg Lowering 3×10 7c Reverse Crunch 3×10

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#39 Sprint & Conditioning (BW)

Difficulty: Intermediate Primary Equipment: Bodyweight Secondary Equipment (recommended): Box or Steps, Agility Ladder Warm-up Jumping Jacks Agility Ladder Drills Workout 1a Sprint 3×30 yards 1b Push-ups 3xmax 1c Squat Jumps 3×10 rest 90s 2a Sprint 3×40 yards 2b Step-ups 3×10/side 2c Burpees 3×15 rest 90s 3a Sprint 3×50 yards 3b Mountain Climbers 3×20 3c BW Squats 3×20 rest 90s

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#38 Total Body Strength (KB, MB)

Difficulty: Beginner Primary Equipment: Kettlebell, Medicine Ball Secondary Equipment (recommended): Stick for OH Squats, Equalizer or TRX or Bar for Inverted Rows Warm-up ADW Workout 1a OH Squat w/ Stick 3x30s 1b MB Slam 3×15 2a MB Thruster 3×15 2b Equalizer Single-Bar Chin-up 3×8 3a KB Loaded Carry (Farmer or Suitcase or both) 3x 10-20 yds 3b Walking Lunges…

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#37 Total Body Strength & Conditioning (KB, MB)

Difficulty: Intermediate Primary Equipment: Kettlebells, Medicine Ball Secondary Equipment (recommended): Equalizer Workout 1a OH Squat 3×15 1b MB Slams 3×15 2a Pushups 3×8 2b Equalizer Single-Bar Chin-ups 3×8 3a KB Goblet Squat 3×8 3b Walking Lunges 3×20 4a KB Farmer Carry 3×10-20 yds 4b MB Thruster 3×15

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#36 Total Body Strength (TRX)

Difficulty: Beginner Primary Equipment: TRX Secondary Equipment (recommended): Stick or Dowel, Kettlebell (any type of weight will do) Workout 1a OH Squat 3×8 1b Plank 3x20s rest 60s 2a TRX Squat & Row 3×8 2b Plank Getup 3×8 rest 60s 3a TRX Row 3×8 3b KB Goblet Squat 3×8 rest 60s 4a Pushup 3×8 4b…

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