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Workout Program
HIIT
HIIT
Cross training
Death by burpees
Exercise
Rep
Set
1
Clean & Jerk
10
3
2
Burpees
7
3
3
Deadlift
10
3
4
Burpees
7
3
5
One hand shoulder press
10
3
6
Burpees
7
3
7
FRont squats & Sumo squats
10
3
8
Burpees
7
3
9
Money maker & 20 Push Ups
10
3
10
Burpees
7
3
11
Alternating lunge
10
3
12
Burpees
7
3
13
Sumo high pull
10
3
14
Burpees
7
3
15
Back row/ Pull - up
10
3
16
Burpees
7
3
17
Sit up/Leg Raise/Starfish
10
3
18
Burpees
7
3
There are no rows in this table
AMRAP
Type
Exercise
Reps
Sets
Amrap
4
Shoulder press
8
12
Front Squat
8
12
Burpees
8
12
One leg star fish
8
12
WOD
7
Barbell Backrow
12
4
Power snatch
12
4
One arm lunge
8
4
Money Marker
8
4
Leg raise
12
4
Burpees
12
4
Rope skips
50
4
EMO
Type
Exercise
Reps
Sets
Emo
4
Power cleans
4
13
Burpees
4
13
Air squats
4
13
Barbell/Dumbbell rows
4
13
WOD
10
Shoulder press
10
4
Burpees
10
4
Alternating Starfish
10
4
Front squats
10
4
Burpees
10
4
Mountain Climbers
30
4
Devil Press/16 Push Ups
10
4
KB Swings
10
4
Burpees
10
4
Rope Skips
60
4
HIIT 8 Sets
Exercise
Reps
Sets
1
Power cleans
10
8
2
Shoulder tap push up/chest Press
9
8
3
Burpees
8
8
4
Pull ups/Backrow
7
8
5
Front/Goblet squats
6
8
6
Shoulder Press
5
8
7
Leg raise & 30 Sec Plank
10
8
8
Rope Skips
100
8
There are no rows in this table
Nasty 9 - Progressive overload (0,2,4,6,8)
Exercise
Reps
Sets
1
Push ups
8
8
2
Pull up/Backrow
8
8
3
Money Maker
12
8
4
Power snatch
8
8
5
Backsquat
8
8
6
Sit Up
8
8
7
30 Sec Plank
8
8
8
Deadlift
8
8
9
Burpess
8
8
There are no rows in this table
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