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STRENGTH BUILD-UP

You will complete 4 sets of each agility round before moving on to the next round. Once you’ve completed all 4 sets of all 4 rounds, you’ll move on to the strength portion. Part 1 of the strength workout involves tempo style movements. You’ll complete 8 reps of both exercises 4 times before moving on to part 2. Part 2 of the strength workout involves 3 different exercises with different rep ranges. You’ll perform all 3 exercises 4 times.

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STRENGTH, AGILITY & MORE STRENGTH

In this workout, you’ll complete 2 strength exercises, 2 times through before moving on to the agility exercises of the round. Once you’ve completed the agility exercises you’ll go back to the 2 strength exercises and go through them 2 more times. Once completed, move on to round 2. (i.e.) Compound movements performed with heavy weight. Consider using heavier dumbbells or using 2 dumbbells for 1-arm movements.

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STRENGTH & AGILITY BURNOUT

Complete each exercise in the round 4 times and then complete the burnout exercise for 1 minute before moving on to the next round. Each round has a strength movement followed by an agility movement.

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STRENGTH COUNTDOWN

In this workout, you will complete 3 rounds that include an agility movement, followed by 3 different strength exercises. Complete the agility movement at the beginning of every round. Then starting at 10 reps, complete all 3 strength exercises in the round. Repeat from the top, including the agility movement, but decrease the strength exercise by 2 rep counts until complete (10,8,6,4,2). Agility movement reps do not decrease. Once you have completed 10, 8, 6, 4, 2 reps of each strength exercise in round 1, move on to round 2.

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TIME UNDER TENSION

You’ll complete 3 rounds of each agility movement before moving on to the strength movements. Complete each movement for 30 seconds and be sure to count your reps! You’ll do the same exercise for 25 seconds and try to match your reps from the first set. You’ll complete the same exercise one more time for 20 seconds trying to match your reps from the set before. Put this on repeat for all 4 exercises.

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PULL, HINGE, PUSH, SQUAT

There are 4 rounds, each round targets a specific movement pattern. Exercise A is always 6 reps, B is always 8 reps, and C is always 10 reps. Everything is slow count.

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6-12-6

Set a timer for 6 minutes and work through 12 reps of these 6 exercises. The goal is to complete as many rounds as you can! At the end of the 6 minutes, rest for 1-2 minutes and repeat the 6 minutes of work 2-3 more times based on how you’re feeling. Don’t forget to challenge yourself on a few of the moves with heavier weights!

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INTERVAL SWITCH

Set an interval timer for 20 sec of work / 10 sec of rest. Alternate between 2 exercises in each round for a total of 4 min per round. Take 1 min of rest between rounds, then move to the next pair of exercises.

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BEAT YOUR BEST

Grab your timer and set it for 45 seconds! You’ll complete each of the 7 exercises for 45 sec. each, accumulating one giant rep count! Be sure to count the number of reps for each exercise. Following each round, you’ll try to match or beat your previous rounds rep count! Complete this series as many times as you’d like! 

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