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5 AND UP

Starting at 5 reps, complete all 4 exercises in round 1, then increase by 1 rep on each exercise until you finish 10 reps of each exercise.

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REACH THE PEAK

There are two rounds with 5 exercises in each round. You’ll work as hard as you can to make sure you get that heart rate up! You’ll take a 45-60 second break before You’ll repeat the exercises in each round 3x through. For an added challenge, time yourself each round and try to match or beat your time.

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BEAT YOUR REP COUNT

The goal of this workout is to try to beat your rep count each round. You will have 30 seconds per exercise to get as many reps as possible. After 30 seconds, record your rep count and move on to the next exercise.

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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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