Barbell Workouts
Heavy and technical — barbell workouts built around deadlifts, cleans, snatches, and squats. Browse community barbell WODs.
Dumbbell Dash
Dumbbell Thruster · Push-up · Single-Arm Dumbbell Row · Reverse Lunge · Dumbbell Deadlift
Randy
Power Snatch
Iron Echo
Run · Pull-up · Push-up · Air Squat · Barbell Deadlift
Climb the Minutes
Double-under · Dumbbell Front Squat · Alternating Dumbbell Snatch · Burpee · Dumbbell Thruster
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
Iron March
Run · Deadlift · Pull-up · Push Press · Front Squat
Upper Body / Posterior Chain Strength
Squat + Overhead Press · Reverse Lunge + Hammer Curl · RDL + Back Raise · Loaded Bear + Renegade Row
Sunday Strength
Back Squat · Deadlift · Overhead Press
One Bell Flow
Dumbbell Thruster · Push-up · Single-arm Dumbbell Row · Reverse Lunge · Plank Shoulder Tap
Sunday Sprint
Barbell Thruster · Pull-up · Burpee Over Bar
Monday Split Chipper
Double-Under · Pull-up · Hang Power Clean · Wall Ball · Run Together
Descending Deck
Pull-up · Toes-to-Bar · Power Clean · Wall Ball · Box Jump
Barbell Beat
Power Clean · Pull-up · Front Squat
Flip & Front
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Sandbag Ladder Grind
Sandbag Clean · Dumbbell Front Squat · Sandbag Bear Hug Carry · Dumbbell Push Press · Sandbag Over Shoulder
Rising Minutes
Jump Rope · Toes-to-Bar · Dumbbell Push Press · Wall Ball Shot · Burpee Over Line
Garage Grind
Kettlebell Goblet Squat · Dumbbell Hang Power Clean · Push-up · Dumbbell Reverse Lunge · Kettlebell Swing
bag up emom
Sandbag Front Squat · Sandbag Ground-to-Shoulder
5-Station Engine
Row · Dumbbell Thruster · Burpee · Kettlebell Swing · Mountain Climber
Friday Triplet Flow
Power Clean · Chest-to-Bar Pull-up · Push Jerk
Barbell Bounce
Pull-up · Power Clean
Clock Out
Burpee · Goblet Squat · Alternating Dumbbell Snatch · Farmer Carry
Gravel Grind
Sandbag Clean to Shoulder · Push-up · Sandbag Bear-Hug Carry · Air Squat
grit carry amrap
Sandbag Clean to Shoulder · Push-up · Bear-Hug Sandbag Carry · Air Squat
climb the minute
Barbell Deadlift · Pull-up · Wall Ball · 400 m Run
Spicy Triplet Sprint
Pull-up · Dumbbell Snatch · Box Jump Over
Clock Out
Deadlift · Chest-to-Bar Pull-up
Carry Circuit AMRAP
Sandbag Bear-Hug Carry · Push-Up · Sandbag Front Squat · Sandbag Bent-Over Row · Alternating Reverse Lunge
Sunday Spark
Jump Rope · Dumbbell Thruster · Box Jump · Mountain Climber · Dumbbell Bent-Over Row
Dumbbell Grind
Dumbbell Goblet Squat · Dumbbell Clean and Press · Alternating Dumbbell Reverse Lunge · Renegade Row
Crunch and Carry
Hang Power Clean · Rope Climb
Barbell Drift
Power Clean · Pull-up · Front Squat · Toes-to-Bar
Floor & Press
Dumbbell Thruster · Renegade Row
KB-DB Grind
Kettlebell Swing · Dumbbell Thruster · Push-up · Alternating Reverse Lunge
Sandbag Shift
Dumbbell Thruster · Sandbag Clean · Renegade Row · Sandbag Front Squat · Dumbbell Push Press
Steady Grind
Deadlift · Double-under
DB Grind
Dumbbell Front Squat · Dumbbell Push Press · Renegade Row · Dumbbell Reverse Lunge
barbell cindy triplet
Thruster · Pull-up · Toes-to-Bar
Alternating Load
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Sandbag Switchback
Dumbbell Hang Clean · Sandbag Front Squat · Dumbbell Push Press · Sandbag Bent-Over Row · Dumbbell Reverse Lunge
Sunday Split
Deadlift · Pull-up · Box Jump · Dumbbell Push Press · Toes-to-Bar
KB DB Grind
Kettlebell Goblet Squat · Dumbbell Push Press · Push-up · Russian Twist
Barbell Relay
Deadlift · Bench Press
steady chipper
Run · Dumbbell Deadlift · Sit-up · Reverse Lunge · Dumbbell Push Press
Floor Flow AMRAP
Dumbbell Goblet Squat · Alternating Dumbbell Bent-Over Row · Dumbbell Push Press · Alternating Reverse Lunge · Dumbbell Sit-Up to Stand
triangle pace
Pull-up · Front Squat · Row
Double Bar Grind
Deadlift · Barbell Bench Press · Squat Clean
Sunday Squat Builder
Back Squat · Paused Front Squat · Romanian Deadlift · Bulgarian Split Squat · Standing Calf Raise
Simple Sweat Circuit
Dumbbell Thruster · Renegade Row · Alternating Dumbbell Reverse Lunge · Push-Up · Dumbbell Romanian Deadlift
Sunday Sprint 15
Dumbbell Thruster · Push-up · Alternating Reverse Lunge
Sunday Six
Wall Ball · Pull-up · Box Jump · Deadlift · Push-up
garage grind
Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Burpee
Grind & Go
Deadlift · Burpee Over Bar
Push/Pull Heavy Supersets
Barbell Bench Press · Weighted Pull-Up · Dumbbell Incline Bench Press · Chest-Supported Row · Seated Dumbbell Shoulder Press
ladder up emom
Row · Dumbbell Deadlift · Box Jump · Dumbbell Push Press · Wall Ball
Steady Engine Couplet
Dumbbell Thruster · Box Jump Over
Clock Out
Dumbbell Deadlift · Sandbag Bear Hug Carry · Dumbbell Push Press · Sandbag Front Squat · Dumbbell Alternating Snatch
Descending Ladder
Wall Ball · Pull-up · Deadlift · Toes-to-Bar · Burpee
Thursday Two-Up Engine
Row · Burpee Over Rower · Power Clean
Friday Flow
Dumbbell Thruster · Renegade Row · Dumbbell Romanian Deadlift · Alternating Reverse Lunge · Dumbbell Push Press
Iron Drift
Power Clean · Toes-to-Bar · Front Squat
bag and burn emom
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Tuesday Squat Builder
Back Squat · Paused Front Squat · Romanian Deadlift · Bulgarian Split Squat · Standing Calf Raise
split pace
Power Clean · Pull-up · Chest-to-Bar Pull-up
home full-body grind
Dumbbell Thruster · Renegade Row · Dumbbell Romanian Deadlift · Reverse Lunge · Alternating Dumbbell Snatch
Press + Legs EMOM
Dumbbell Push Press · Dumbbell Goblet Squat · Dumbbell Strict Press · Dumbbell Reverse Lunge
Swing Press EMOM
Kettlebell Swing · Kettlebell Push Press
Wednesday Engine Triplet
Toes-to-Bar · Hang Power Clean · Chest-to-Bar Pull-up
Downshift
Thruster · Pull-up · Box Jump-Over · Burpee · Wall Ball
Bag & Squat
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Descending Drive
Pull-up · Kettlebell Swing · Box Jump · Thruster · Double-under
Push/Pull Pressure
Barbell Bench Press · Chest-Supported Dumbbell Row · Incline Dumbbell Press · Weighted Pull-Up · Seated Dumbbell Overhead Press
Midweek Chipper
Double Under · Dumbbell Deadlift · Alternating Dumbbell Hang Clean · Bodyweight Walking Lunge · Dumbbell Push Press
DB Chase
Dumbbell Thruster · Dumbbell Renegade Row
barbell lungs
Deadlift · Pull-up
Sandbag Stack
Sandbag Clean · Dumbbell Front Squat · Sandbag Bear-Hug Carry · Dumbbell Hang Power Clean · Dumbbell Shoulder-to-Overhead
four-station surge
Row · Dumbbell Hang Power Clean · Pull-up · Barbell Push Press
Bag Switch EMOM
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Press & Drive
Dumbbell Push Press · Goblet Squat
five-station surge
Kettlebell Swing · Box Jump Over · Dumbbell Thruster · Rowing Machine · Alternating Dumbbell Snatch
Tuesday Density
Dumbbell Push Press · Pull-up
garage grit trio
Kettlebell Swing · Dumbbell Push Press · Burpee
Press & Legs EMOM
Dumbbell Push Press · Dumbbell Strict Press · Goblet Squat · Reverse Lunge
barbell dash
Deadlift · Chest-to-Bar Pull-up
Sunday Sprint
Dumbbell Thruster · Push-up · Alternating Reverse Lunge
Garage Grind 20
Kettlebell Swing · Dumbbell Front Squat · Push-up · Dumbbell Snatch · Burpee
barbell pulse
Thruster · Toes-to-Bar · Hang Power Clean
Garage Grind
Kettlebell Swing · Dumbbell Push Press · Burpee
alternate drive
Power Clean · Row
Iron Pulse
Power Clean · Pull-up · Front Squat
Clock Out Circuit
Jump Rope · Band Row · Push-Up · Band Thruster
Downhill
Pull-up · Bar Facing Burpee · Clean and Jerk · Box Jump Over · Toes-to-Bar
tripwire
Dumbbell Snatch · Pull-up · Burpee Over Dumbbell
alternating engine builder
Power Clean · Bike Erg
dumbbell density 30
Dumbbell Thruster · Single-Arm Dumbbell Romanian Deadlift · Renegade Row · Reverse Lunge · Dumbbell Push Press
Loaded Couplet
Dumbbell Deadlift · Dumbbell Hang Power Clean and Jerk
Buddy engine switch
Row · Pull-up · Dumbbell Front Squat · Burpee Over Dumbbell
split line chipper
Row · Thruster · Pull-up · Burpee Box Jump Over
Push Day
Bench Press · Overhead Press · Dumbbell Incline Press · Chest-Supported Rear Delt Raise · Close-Grip Push-Up
Garage Grind
Kettlebell Goblet Squat · Dumbbell Push Press · Alternating Reverse Lunge · Push-up · Kettlebell Swing
Garage Grind
Dumbbell Thruster · Alternating Dumbbell Snatch · Sandbag Clean to Shoulder · Front Rack Reverse Lunge · Farmer Carry
Clock Out
Dumbbell Thruster · Dumbbell Walking Lunge · Dumbbell Deadlift · Dumbbell Snatch · Double Dumbbell Farmer Carry
DB Grind Couplet
Dumbbell Walking Lunge · Dumbbell Push Press
Monday Chipper
Dumbbell Deadlift · Push-up · Alternating Reverse Lunge · Sit-up · Farmer Carry
Fallen Light
Wall Ball · Box Jump Over · Toes-to-Bar · Power Clean · Pull-up
Wednesday Squat Builder
Back Squat · Romanian Deadlift · Bulgarian Split Squat · Standing Calf Raise
Garage Grind
Kettlebell Goblet Squat · Dumbbell Push Press · Burpee · Kettlebell Suitcase Carry
press & legs
Dumbbell Push Press · Dumbbell Front Squat
Single Bell Sprint
Dumbbell Deadlift · Push-up · Dumbbell Front Squat · Alternating Reverse Lunge · Dumbbell Bent-Over Row
DB Full-Body Grind
Dumbbell Thruster · Renegade Row · Dumbbell Reverse Lunge · Dumbbell Push Press · Dumbbell Romanian Deadlift
Spicy Triplet
Barbell Thruster · Chest-to-Bar Pull-up · Wall Ball
Sunday Drive
Alternating Dumbbell Snatch · Dumbbell Front Rack Walking Lunge
Friday Flow
Goblet Squat · Push-up · Kettlebell Deadlift · Reverse Lunge · Kettlebell Swing
Descending Five
Wall Ball Shot · Pull-up · Power Clean · Box Jump Over · Toes-to-Bar
sandbag grind
Dumbbell Thruster · Sandbag Ground-to-Shoulder · Dumbbell Front Rack Reverse Lunge · Sandbag Bear-Hug Carry
Partner Relay Grind
Row · Dumbbell Thruster · Box Jump Over
Friday Front Squat Peak
Front Squat · Romanian Deadlift · Bulgarian Split Squat · Seated Calf Raise · Hanging Knee Raise
Saturday Split 20
Row · Push Press
Barbell Lines
Power Clean · Toes-to-Bar · Chest-to-Bar Pull-up
Wednesday Push/Pull Supersets
Barbell Bench Press · Chest-Supported Row · Incline Dumbbell Press · Pull-Up · Seated Dumbbell Shoulder Press
Garage Grind
Kettlebell Swings · Dumbbell Push Press · Burpee
DB Push Pull
Dumbbell Thruster · Renegade Row
Clock Out Grind
Kettlebell Swings · Dumbbell Front Squat · Push-Up · Alternating Reverse Lunge · Dumbbell Bent-Over Row
Iron Sprint
Deadlift · Pull-up
Descending Ladder
Pull-up · Dumbbell Thruster · Box Jump · Toes-to-Bar · Deadlift
four corners
Dumbbell Thruster · Box Jump Over · Mountain Climber · Alternating Reverse Lunge
Clock Out
Pull-up · Thruster
Twin DB Grind
Dumbbell Front Squat · Dumbbell Bent-Over Row
Redline Row
Row · Thruster
garage triplet
Kettlebell Swing · Dumbbell Push Press · Burpee
Swing Press EMOM
Kettlebell Swing · Single-Arm Kettlebell Push Press
Press & Legs EMOM
Dumbbell Push Press · Dumbbell Goblet Squat · Dumbbell Strict Press
db engine
Dumbbell Deadlift · Dumbbell Hang Power Clean · Dumbbell Front Squat · Dumbbell Push Press · Burpee Over Dumbbell
Tag-Team Grind
Run · Dumbbell Thruster · Pull-up · Box Jump Over
Descending Engine
Row · Deadlift · Pull-up · Front Squat · Toes-to-Bar
Garage Grain
Dumbbell Thruster · Sandbag Ground to Shoulder · Dumbbell Bent-Over Row · Sandbag Front Squat · Dumbbell Alternating Snatch
shared haul
Pull-up · Thruster · Box Jump Over · Double-under · Wall Ball
Descending Ladder Chipper
Wall Ball · Pull-up · Box Jump · Power Clean · Burpee
Friday Build
Goblet Squat · Dumbbell Push Press
Tuesday Squat Builder
Back Squat · Paused Back Squat · Romanian Deadlift · Bulgarian Split Squat · Ab Wheel Rollout
Couplet Press
Dumbbell Thruster · Dumbbell Bent-Over Row
Barbell Halo
Deadlift · Chest-to-Bar Pull-up · Hang Power Clean
Push Pull Pulse
Push-Up · Row · Dumbbell Push Press · Ring Row · Burpee
Barbell + Gym Triplet
Power Clean · Pull-up · Box Jump
Grip Shift
Dumbbell Deadlift · Dumbbell Hang Power Clean · Dumbbell Front Squat · Alternating Dumbbell Snatch · Dumbbell Reverse Lunge
Grip & Drive
Power Clean · Pull-up
steady chipper
Run · Dumbbell Deadlift · Push-up · Dumbbell Front Rack Reverse Lunge · Sit-up
DB Couplet Grind
Dumbbell Thruster · Alternating Dumbbell Snatch
Friday Relay AMRAP
Row · Burpee Over Rower · Power Clean
barbell pulse
Power Clean · Row
rack and go
Dumbbell Front-Rack Walking Lunge · Dumbbell Push Press
barbell dash
Pull-up · Dumbbell Front Squat
Fast Pair
Pull-up · Barbell Thruster
Garage Grinder
Kettlebell Swing · Dumbbell Front Squat · Push-up · Single-arm Dumbbell Row
twenty-minute engine
Run · Thruster · Pull-up
Sprint Ladder
Dumbbell Thruster · Pull-up
garage grinder
Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Push-up · Plank Shoulder Tap
steady grind couplet
Dumbbell Front Squat · Push-Up
Hotel Hustle
Dumbbell Snatch · Dumbbell Thruster · Walking Lunge · Burpee
DB Grind
Dumbbell Front Squat · Dumbbell Bent-Over Row
Sunday Five Station
Row · Dumbbell Thruster · Alternating Reverse Lunge · Medicine Ball Slam · Mountain Climber
friday spark
Air Squat · Push-Up · Alternating Reverse Lunge · Mountain Climber · Dumbbell Thruster
Descending Grind
Pull-up · Power Clean · Front Squat · Push Press · Toes-to-Bar
Descending Engine
Row · Deadlift · Pull-up · Front Squat · Toes-to-Bar
steady pair
400 Meter Run · Dumbbell Hang Power Clean and Jerk
sunday steel sweep
Goblet Squat · Dumbbell Romanian Deadlift · Alternating Dumbbell Floor Press · Bent-Over Dumbbell Row · Reverse Lunge
Alternating Grind
Front Squat · Pull-up
Sunday Chipper
Double Under · Dumbbell Thruster · Box Jump · Pull-up · Goblet Squat
press & pulse emom
Alternating Dumbbell Push Press · Goblet Squat · Reverse Lunge
downshift
Clean and Jerk · Pull-up · Wall Ball · Box Jump · Toes-to-Bar
hinge priority
Deadlift · Paused Romanian Deadlift · Barbell Hip Thrust · Glute-Ham Raise · Farmer's Carry
dumbbell engine
Dumbbell Burpee Deadlift · Dumbbell Thruster · Alternating Dumbbell Snatch · Reverse Lunge · Renegade Row
Double Down
Dumbbell Clean and Press · Bent-Over Dumbbell Row
sandbag split drive
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Spicy Three
Run · Toes-to-Bar · Dumbbell Thruster
Cruise Pace Couplet
Dumbbell Hang Clean and Push Press · Box Jump Over
Compact Grind
Dumbbell Thruster · Alternating Dumbbell Snatch · Renegade Row · Dumbbell Reverse Lunge · Dumbbell Push Press
dense db circuit
Dumbbell Thruster · Renegade Row · Alternating Dumbbell Snatch · Goblet Reverse Lunge
Sunday 5x5
Back Squat · Bench Press · Barbell Row
Thursday Grind
Dumbbell Thruster · Renegade Row · Dumbbell Reverse Lunge · Dumbbell Romanian Deadlift · Alternating Dumbbell Snatch
Run & Press
Run · Dumbbell Thruster
sandbag ladder
Sandbag Deadlift · Dumbbell Front Squat · Sandbag Clean to Shoulder · Dumbbell Push Press · Sandbag Bear Hug Carry
push pull surge
Push-up · Ring Row · Push Press · Seated Cable Row · Burpee
garage grind chipper
Dumbbell Thruster · Sandbag Ground to Shoulder · Dumbbell Bent Over Row · Sandbag Front Squat · Alternating Dumbbell Snatch
Garage Grind
Kettlebell Swing · Dumbbell Thruster · Burpee · Single-Arm Dumbbell Row
climb the ladder
Run · Dumbbell Front Squat · Pull-up
Friday Pull
Deadlift · Romanian Deadlift · Barbell Hip Thrust · Chest-Supported Row · GHD Back Extension
Swing & Press
Kettlebell Swing · Push Press
Sunday Grind EMOM
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Squat Clean Couplet
Squat Clean · Box Jump Over
descent chipper
Chest-to-Bar Pull-up · Wall Ball · Deadlift · Box Jump Over · Power Clean
Friday Finish
Run · Dumbbell Thruster · Push-up · Alternating Reverse Lunge · Burpee
DB grind couplet
Dumbbell Thruster · Dumbbell Bent-Over Row
Descending Fuse
Pull-up · Wall Ball · Box Jump · Toes-to-Bar · Power Clean
bag burner
Sandbag Clean to Shoulder · Push-up · Sandbag Bear-Hug Carry
Barbell Wind
Pull-up · Power Clean
Friday Front Squat Peak
Back Squat · Romanian Deadlift · Bulgarian Split Squat · Standing Calf Raise · Ab Wheel Rollout
15-Min Full-Body EMOM
Pull-Up · Dumbbell Thruster · Kettlebell Swing
five-station burner
Row · Dumbbell Thruster · Kettlebell Swing · Burpee · Assault Bike
shoulder and shuffle
Sandbag Clean to Shoulder · Push-up · Bear-Hug Carry · Air Squat
Clock Out
Sandbag Shouldering · Push-up · Bear Crawl · Sandbag Front Squat
down the ladder
Toes-to-Bar · Power Clean · Box Jump Over · Pull-up · Wall Ball
Two-by-Two Hustle
Run · Wall Ball · Burpee · Pull-up · Power Clean
switch & hold
Power Clean · Bar-Facing Burpee · Wall Ball
Descending Chipper
Double-under · Thruster · Pull-up · Box Jump Over · Deadlift
Sunday Circuit
Dumbbell Thruster · Alternating Dumbbell Renegade Row · Dumbbell Reverse Lunge · Dumbbell Push Press
steady engine pair
Dumbbell Thruster · Burpee Over Dumbbell
press & squat emom
Dumbbell Push Press · Goblet Squat
Alternate Rounds Grind
Double-under · Toes-to-Bar · Power Clean and Jerk
steady chipper 30
Box Step-Up · Dumbbell Push Press · Wall Ball · Burpee
garage haul
Sandbag Clean to Shoulder · Dumbbell Thruster · Sandbag Bear Hug Carry · Dumbbell Reverse Lunge · Sandbag Over-Shoulder
Drop the Stack
Thruster · Chest-to-bar Pull-up · Box Jump Over · Wall Ball · Toes-to-Bar
Bar and Rings
Clean and Jerk · Ring Muscle-Up
Press + Legs EMOM
Single-Arm Dumbbell Push Press · Dumbbell Goblet Squat
garage grind chipper
Dumbbell Thruster · Sandbag Clean to Shoulder · Dumbbell Bent-Over Row · Sandbag Front Carry · Dumbbell Deadlift
garage grinder
Dumbbell Thruster · Sandbag Clean to Shoulder · Dumbbell Bent-Over Row · Sandbag Front Squat · Dumbbell Floor Press
Spark Triplet
Dumbbell Thruster · Burpee Over Dumbbell · Row
climbing gears
Box Jump Over · Pull-up · Dumbbell Thruster · Barbell Push Press
Duo Chipper
Row · Burpee Box Jump Over · Power Clean · Toes-to-Bar · Wall Ball
iron ladder
Power Clean · Pull-up · Front Squat
Barbell Couplet 21
Thruster · Chest-to-Bar Pull-up
two-step grind
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Barbell & Breath
Double-Under · Toes-to-Bar · Clean and Jerk · Run
Double Take
Dumbbell Thruster · Dumbbell Alternating Snatch
Minute Shift
Row · Dumbbell Front Squat
DB Couplet Burn
Dumbbell Alternating Snatch · Dumbbell Front Squat
Advanced Power Tower EMOM
Kettlebell Goblet Squat · Hanging Knee Raise · Dumbbell Push Press · Pull-Up · Kettlebell Deadlift
Drop Down
Row · Thruster · Pull-up · Box Jump Over · Wall Ball
Iron Ladder
Deadlift · Squat Clean
Barbell Lines
Power Clean · Chest-to-Bar Pull-up · Front Squat
Descending Grind
Assault Bike · Thruster · Pull-up · Box Jump · Toes-to-Bar
Saturday Grind
Dumbbell Front Squat · Dumbbell Bent-Over Row · Alternating Dumbbell Reverse Lunge · Dumbbell Push Press · Renegade Row
Descending Grinder
Run · Deadlift · Pull-up · Box Jump · Hang Power Clean
Tuesday Tempo EMOM
Row · Dumbbell Push Press
Friday Split Rounds
Run · Pull-up · Wall Ball · Deadlift
Partner Hold Relay
Run · Pull-up · Front Squat · Push-up · Wall Ball
DB Sprint Couplet
Dumbbell Thruster · Alternating Dumbbell Snatch
Iron Pair
Power Clean · Front Squat
five-station surge
Row · Dumbbell Thruster · Alternating Reverse Lunge · Push-Up · Russian Kettlebell Swing
garage grind
Kettlebell Swing · Dumbbell Thruster · Push-up · Goblet Squat · Alternating Dumbbell Snatch
Five-Station Burner
Dumbbell Thruster · Burpee · Alternating Kettlebell Snatch · Box Jump Over · Renegade Row
climb the dial
Row · Dumbbell Push Press · Pull-up · Box Jump Over · Dumbbell Thruster
Clock Out Crew
Run · Wall Ball · Pull-up · Dumbbell Thruster · Farmer Carry
Push-Pull Press
Barbell Bench Press · Pendlay Row · Pull-Up · Dumbbell Incline Press · Chest-Supported Dumbbell Row
DB Dash
Dumbbell Thruster · Alternating Dumbbell Snatch
Garage Flow
Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Renegade Row · Push-up
Alternating Drive
Deadlift · Burpee
Wednesday grinder
Dumbbell Thruster · Alternating Dumbbell Snatch · Renegade Row · Reverse Lunge · Dumbbell Floor Press
pull squat pedal
Chest-to-Bar Pull-up · Front Squat · Bike Erg
Triple Threat Sprint
Run · Dumbbell Thruster · Pull-up
grit triplet
Power Clean · Toes-to-Bar · Thruster
DB Couplet Grind
Dumbbell Clean · Dumbbell Front Squat
step-up spark
Box Jump Over · Push-Up · Pull-Up · Dumbbell Thruster · Alternating Dumbbell Snatch
steady chipper
Run · Goblet Squat · Push-up · Alternating Dumbbell Snatch · Sit-up
Wednesday circuit surge
Assault Bike · Dumbbell Thruster · Burpee · Row Erg · Box Jump Over
DB engine couplet
Dumbbell Thruster · Alternating Dumbbell Snatch
Clock Out EMOM
Dumbbell Push Press · Dumbbell Step-Up · Dumbbell Reverse Lunge
press + legs emom
Single-Arm Dumbbell Push Press · Dumbbell Front Squat · Dumbbell Reverse Lunge
DB Couplet Crush
Dumbbell Snatch · Dumbbell Push Press
Barbell Shift
Power Clean · Pull-up · Thruster
Carry and Squat Cruise
Sandbag Front Squat · Sandbag Ground-to-Shoulder
snatch and go
Wall Ball Shot · Squat Snatch
Friday Ladder Chipper
Row · Thruster · Pull-up · Box Jump Over · Toes-to-Bar
sandbag minute swing
Sandbag Front Squat · Sandbag Ground-to-Shoulder
four-station flow
Kettlebell Swing · Box Jump · Dumbbell Push Press · Burpee
Barbell Burn
Thruster · Pull-up
Press and Legs EMOM
Alternating Dumbbell Push Press · Dumbbell Goblet Squat
Engine Ladder
Row · Dumbbell Thruster · Toes-to-Bar
Row Thrusters
Row · Thruster
Clock Out Chipper
Row · Wall Ball · Pull-up · Power Clean · Sandbag Carry
swing and press emom
Kettlebell Swing · Push Press
Dumbbell Pulse
Dumbbell Thruster · Renegade Row · Alternating Reverse Lunge · Dumbbell Push Press · Dumbbell Deadlift
push pull pulse
Dumbbell Push Press · Rowing Machine
step-up emom
Thruster · Toes-to-Bar · Deadlift · Pull-up
Saturday circuit
Dumbbell Goblet Squat · Dumbbell Bent-Over Row · Push-Up · Dumbbell Reverse Lunge · Dumbbell Push Press
sandbag relay
Dumbbell Deadlift · Sandbag Clean · Dumbbell Front Squat · Sandbag Reverse Lunge · Dumbbell Push Press
Pace Ladder
Toes-to-Bar · Dumbbell Hang Clean and Push Press · Box Jump Over
Descending Clean Chipper
Squat Clean · Pull-up · Chest-to-Bar Pull-up · Ring Muscle-up
Thursday Grind
Dumbbell Deadlift · Dumbbell Hang Power Clean · Dumbbell Front Squat · Alternating Dumbbell Push Press · Reverse Lunge
Easy Engine EMOM
Kettlebell Deadlift · Sit-up
Push-Pull 30/30
Push-up · Ring Row · Dumbbell Push Press · Bent-Over Dumbbell Row · Plank Shoulder Tap
Press & Legs EMOM
Dumbbell Push Press · Goblet Squat · Reverse Lunge
swing and press
Kettlebell Swing · Push Press
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