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
Descending Drive
Row · Thruster · Pull-up · Box Jump · Double-Under
Barbell Circuit
Thruster · Chest-to-Bar Pull-up · Box Jump Over
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
Split Rail
Front Squat · Pull-up
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
DT
Deadlift · Hang Power Clean · Push Jerk
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
bag up emom
Sandbag Front Squat · Sandbag Ground-to-Shoulder
5-Station Engine
Row · Dumbbell Thruster · Burpee · Kettlebell Swing · Mountain Climber
Barbell Bounce
Pull-up · Power Clean
grit carry amrap
Sandbag Clean to Shoulder · Push-up · Bear-Hug Sandbag Carry · Air Squat
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
KB-DB Grind
Kettlebell Swing · Dumbbell Thruster · Push-up · Alternating Reverse Lunge
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
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
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
Descending Ladder
Wall Ball · Pull-up · Deadlift · Toes-to-Bar · Burpee
Friday Flow
Dumbbell Thruster · Renegade Row · Dumbbell Romanian Deadlift · Alternating Reverse Lunge · Dumbbell Push Press
split pace
Power Clean · Pull-up · Chest-to-Bar Pull-up
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
Midweek Chipper
Double Under · Dumbbell Deadlift · Alternating Dumbbell Hang Clean · Bodyweight Walking Lunge · Dumbbell Push Press
barbell lungs
Deadlift · Pull-up
Bag Switch EMOM
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Tuesday Density
Dumbbell Push Press · Pull-up
garage grit trio
Kettlebell Swing · Dumbbell Push Press · Burpee
Sunday Sprint
Dumbbell Thruster · Push-up · Alternating Reverse Lunge
barbell pulse
Thruster · Toes-to-Bar · Hang Power Clean
Garage Grind
Kettlebell Swing · Dumbbell Push Press · Burpee
Iron Pulse
Power Clean · Pull-up · Front Squat
tripwire
Dumbbell Snatch · Pull-up · Burpee Over Dumbbell
alternating engine builder
Power Clean · Bike Erg
Loaded Couplet
Dumbbell Deadlift · Dumbbell Hang Power Clean and Jerk
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
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
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
Descending Five
Wall Ball Shot · Pull-up · Power Clean · Box Jump Over · Toes-to-Bar
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
Garage Grind
Kettlebell Swings · Dumbbell Push Press · Burpee
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
Redline Row
Row · Thruster
garage triplet
Kettlebell Swing · Dumbbell Push Press · Burpee
Press & Legs EMOM
Dumbbell Push Press · Dumbbell Goblet Squat · Dumbbell Strict Press
Descending Engine
Row · Deadlift · Pull-up · Front Squat · Toes-to-Bar
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
Push Pull Pulse
Push-Up · Row · Dumbbell Push Press · Ring Row · Burpee
Barbell + Gym Triplet
Power Clean · Pull-up · Box Jump
Grip & Drive
Power Clean · Pull-up
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
Garage Grinder
Kettlebell Swing · Dumbbell Front Squat · Push-up · Single-arm Dumbbell Row
garage grinder
Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Push-up · Plank Shoulder Tap
DB Grind
Dumbbell Front Squat · Dumbbell Bent-Over Row
friday spark
Air Squat · Push-Up · Alternating Reverse Lunge · Mountain Climber · Dumbbell Thruster
Descending Engine
Row · Deadlift · Pull-up · Front Squat · Toes-to-Bar
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
Cruise Pace Couplet
Dumbbell Hang Clean and Push Press · Box Jump Over
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
garage grind chipper
Dumbbell Thruster · Sandbag Ground to Shoulder · Dumbbell Bent Over Row · Sandbag Front Squat · Alternating Dumbbell Snatch
Friday Pull
Deadlift · Romanian Deadlift · Barbell Hip Thrust · Chest-Supported Row · GHD Back Extension
Swing & Press
Kettlebell Swing · Push Press
descent chipper
Chest-to-Bar Pull-up · Wall Ball · Deadlift · Box Jump Over · Power Clean
Barbell Wind
Pull-up · Power Clean
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
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
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
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
Barbell & Breath
Double-Under · Toes-to-Bar · Clean and Jerk · Run
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
Barbell Lines
Power Clean · Chest-to-Bar Pull-up · Front Squat
Descending Grind
Assault Bike · Thruster · Pull-up · Box Jump · Toes-to-Bar
Descending Grinder
Run · Deadlift · Pull-up · Box Jump · Hang Power Clean
Partner Hold Relay
Run · Pull-up · Front Squat · Push-up · Wall Ball
Iron Pair
Power Clean · Front Squat
five-station surge
Row · Dumbbell Thruster · Alternating Reverse Lunge · Push-Up · Russian Kettlebell Swing
climb the dial
Row · Dumbbell Push Press · Pull-up · Box Jump Over · Dumbbell Thruster
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
Wednesday circuit surge
Assault Bike · Dumbbell Thruster · Burpee · Row Erg · Box Jump Over
DB engine couplet
Dumbbell Thruster · Alternating Dumbbell Snatch
press + legs emom
Single-Arm Dumbbell Push Press · Dumbbell Front Squat · Dumbbell Reverse Lunge
DB Couplet Crush
Dumbbell Snatch · Dumbbell Push Press
sandbag minute swing
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Press and Legs EMOM
Alternating Dumbbell Push Press · Dumbbell Goblet Squat
Engine Ladder
Row · Dumbbell Thruster · Toes-to-Bar
Row Thrusters
Row · Thruster
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
Easy Engine EMOM
Kettlebell Deadlift · Sit-up
Press & Legs EMOM
Dumbbell Push Press · Goblet Squat · Reverse Lunge
swing and press
Kettlebell Swing · Push Press
Barbell Flywheel
Toes-to-Bar · Hang Power Clean · Chest-to-Bar Pull-up
Shoulder Shift
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Five-Station Burn
Double-Unders · Dumbbell Thruster · Kettlebell Swing · Box Jump Over · Row
steady climb
Double Under · Dumbbell Push Press · Sit-up · Row
Garage Grind
Kettlebell Goblet Squat · Dumbbell Push Press · Push-up · Kettlebell Swing
Clean Sprint Triplet
Power Clean · Shuttle Run · Bar Facing Burpee
Tuesday Two-Step
Barbell Deadlift · Row
Double Duty Hold & Go
Double-Under · Toes-to-Bar · Dumbbell Clean and Jerk · Run
Steady Climb
Double Under · Dumbbell Hang Power Clean · Box Jump Over
all-body blender
Dumbbell Thruster · Alternating Dumbbell Renegade Row · Dumbbell Reverse Lunge · Dumbbell Romanian Deadlift · Dumbbell Push Press
DB Dash Couplet
Dumbbell Thruster · Alternating Dumbbell Snatch
Tuesday Squat Peak
Back Squat · Front Squat · Romanian Deadlift · Bulgarian Split Squat · Hanging Knee Raise
sandbag stack
Dumbbell Deadlift · Dumbbell Front Squat · Sandbag Shouldering · Dumbbell Push Press · Sandbag Bear-Hug Carry
garage grind
Kettlebell Swing · Dumbbell Push Press · Alternating Reverse Lunge · Push-Up · Dead Bug
Descending Hustle
Pull-up · Barbell Power Clean · Box Jump Over · Thruster
Press & Drive EMOM
Single-Arm Dumbbell Push Press · Goblet Squat · Reverse Lunge
Split Sprint 21-15-9
Thruster · Pull-up
Two-for-One Chipper
Row · Dumbbell Hang Power Clean · Pull-up · Dumbbell Push Press · Farmers Carry
Sunday Squat Builder
Back Squat · Bulgarian Split Squat · Romanian Deadlift · Hanging Knee Raise · Standing Calf Raise
Monday Squat Drive
Back Squat · Paused Front Squat · Romanian Deadlift · Bulgarian Split Squat · Standing Calf Raise
Buddy Chipper
Row · Burpee Over Rower · Power Clean
Take Turns Grind
Run · Wall Ball · Dumbbell Hang Power Clean
9-15-21 Engine
Double-under · Dumbbell Hang Power Clean
sunday triplet burn
Run · Deadlift · Pull-up · Wall Ball
garage trio grind
Kettlebell Swing · Dumbbell Front Squat · Burpee
Thursday Grind
Run · Kettlebell Deadlift · Alternating Reverse Lunge · Push-up · Kettlebell Swing
Quick Burn Tabata
Dumbbell Thruster
Push-Pull Pulse
Dumbbell Push Press · Pull-up
steady pull
Pull-up · Front Squat · Row
push pull pairs
Barbell Bench Press · Barbell Bent-Over Row · Incline Dumbbell Press · Chest-Supported Dumbbell Row
Sunday Sprint
Dumbbell Thruster · Push-up · Goblet Reverse Lunge
Barbell Echo
Hang Clean Push Press · Pull-up · Wall Ball Shot
Four Corners
Row · Dumbbell Thruster · Box Jump Over · Burpee
Bag & Burn
Sandbag Clean to Shoulder · Burpee · Sandbag Bear-Hug Carry
five-station shred
Assault Bike · Dumbbell Thruster · Rower · Burpee · Jump Rope
garage grinder
Kettlebell Swing · Dumbbell Push Press · Burpee · Goblet Squat
Clean Sweep
Double-under · Toes-to-bar · Kettlebell swing · Box jump over · Dumbbell thruster
Bagline Alternator
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Press & Step EMOM
Alternating Dumbbell Push Press · Dumbbell Front Squat
dumbbell engine
Dumbbell Goblet Squat · Push-up · Alternating Dumbbell Hang Clean and Press · Dumbbell Bent-Over Row · Alternating Reverse Lunge
Heavy Pull + Posterior Chain
Deadlift · Romanian Deadlift · Barbell Hip Thrust · Back Extension · Hanging Knee Raise
Descending Descent
Pull-up · Barbell Thruster · Box Jump · Toes-to-Bar · Row
Sunday Swerve
Dumbbell Thruster · Alternating Dumbbell Snatch · Double Unders
Run and Rip
Run · Thruster · Pull-up
Garage Grind
Sandbag Clean · Dumbbell Thruster · Sandbag Front Carry · Dumbbell Romanian Deadlift · Sandbag Bear Hug Squat
Barbell Pulse
Chest-to-Bar Pull-up · Hang Power Clean · Toes-to-Bar
Heavy Sunday Squat
Back Squat · Romanian Deadlift · Bulgarian Split Squat · Hanging Knee Raise
Tuesday Full-Body Grind
Dumbbell Floor Press · Goblet Squat · One-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Dumbbell Push Press
shoulder shift emom
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Redline 21
Row · Thruster
Pull the Chain
Deadlift · Romanian Deadlift · Barbell Hip Thrust · Back Extension · Hanging Knee Raise
swift nine
Dumbbell Snatch · Lateral Burpee Over Dumbbell
Barbell Break
Pull-up · Thruster
Swing & Press Ladder
Kettlebell Swing · Push Press
Sunday Grind
Thruster · Pull-up
Descending Drive
Pull-up · Deadlift · Box Jump · Hang Power Clean · Double-under
DB Couplet Burn
Dumbbell Thruster · Alternating Dumbbell Snatch
Climb the Minute
Double Under · kettlebell goblet squat · Dumbbell Push Press · Box Jump Over
Double Bell Dash
Dumbbell Thruster · Renegade Row · Dumbbell Front Rack Walking Lunge · Dumbbell Bent Over Row
Pair Up Chipper
Row · Burpee · Pull-up · Power Clean
garage grit amrap
Kettlebell Swing · Dumbbell Push Press · Goblet Reverse Lunge · Push-up
Barbell & Burpees
Deadlift · Burpee Over Bar
Pull, Squat, Engine
Pull-up · Dumbbell Front Squat · Row
DB Couplet Sprint
Dumbbell Thruster · Dumbbell Bent-Over Row
steady split emom
Kettlebell Deadlift · Incline Push-up
Pull, Squat, Row
Pull-up · Dumbbell Front Squat · Row
Dual DB Couplet
Dumbbell Front Squat · Dumbbell Push Press
Fast Triplet
Dumbbell Thruster · Pull-up · Box Jump Over
Tuesday Three
Goblet Squat · Push-up · Alternating Dumbbell Snatch
Row House
Row · Thruster · Pull-up · Deadlift
swing & press emom
Kettlebell Swing · Dumbbell Push Press
Relay Grind
Row · Burpee Over Rower · Power Clean
Cruise Control
Row · Dumbbell Thruster
Friday Finish
Dumbbell Deadlift · Push-up · Goblet Squat · Dumbbell Push Press · Alternating Reverse Lunge
Bag & Burn EMOM
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Press & Squat Pulse
Dumbbell Push Press · Dumbbell Front Squat
Alternate Rounds Engine
Row · Burpee Over Rower · Power Clean
Double Down
Dumbbell Deadlift · Dumbbell Push Press · Alternating Dumbbell Reverse Lunge
pull the floor
Deadlift · Romanian Deadlift · Barbell Hip Thrust · Chest-Supported Row · 45-Degree Back Extension
Twin Drive
Dumbbell Thruster · Renegade Row
Descending Descent
Double-Under · Pull-up · Wall Ball · Dumbbell Snatch · Box Jump Over
Swing & Press 12
Kettlebell Swing · Single-Arm Kettlebell Push Press
Descending Drive
Run · Power Clean · Pull-up · Rope Climb
Garage Grind 20
Kettlebell Goblet Squat · Dumbbell Push Press · Push-up
Buddy Lockstep
Row · Dumbbell Front Squat · Burpee · Dumbbell Push Press
sack switch
Sandbag Front Squat · Sandbag Ground-to-Shoulder
Garage Ladder Chipper
Sandbag Clean · Dumbbell Front Squat · Sandbag Bear Hug Carry · Alternating Dumbbell Snatch · Sandbag Over-the-Shoulder
Sunday Spike
Thruster · Pull-up · Wall Ball
Barbell Circuit
Thruster · Chest-to-Bar Pull-up · Power Clean
steady climb
Run · Dumbbell Hang Clean and Push Press · Pull-up
Thursday Circuit 40/20
Assault Bike · Dumbbell Thruster · Box Jump Over · Row Erg · Medicine Ball Slams
One-DB Grinder
Dumbbell Thruster · Renegade Row · Alternating Dumbbell Snatch · Reverse Lunge · Dumbbell Push Press
spicy triplet sprint
Thruster · Chest-to-Bar Pull-up · Bar-facing Burpee
Drop Down
Wall Ball · Deadlift · Box Jump · Pull-up · Dumbbell Push Press
Barbell Pulldown
Power Snatch · Toes-to-Bar · Front Squat
Full-Body Cruise
Dumbbell Front Squat · Single-Arm Dumbbell Push Press · Renegade Row · Dumbbell Reverse Lunge · Dumbbell Deadlift
Tuesday Carry Chipper
Run · Goblet Squat · Pull-up · Dumbbell Push Press · Sit-up
sandbag relay
Sandbag Ground-to-Shoulder · Dumbbell Thruster · Sandbag Front Squat · Alternating Dumbbell Bent-Over Row · Sandbag Bear-Hug Carry
row thruster sprint
Row · Thruster
barbell and burpees
Deadlift · Burpee Over Bar
Slam Line
Run · Chest-to-Bar Pull-up · Power Clean
steady engine couplet
Row · Dumbbell Push Press
DB Grind Couplet
Dumbbell Snatch · Dumbbell Front Squat
Thursday Front Squat Build
Front Squat · Romanian Deadlift · Bulgarian Split Squat · Hamstring Curl · Standing Calf Raise
downshift chipper
Power Clean · Chest-to-Bar Pull-up · Box Jump Over · Toes-to-Bar · Burpee Over Barbell
DB Total
Dumbbell Thruster · Dumbbell Renegade Row
Descending Drive
Row · Thruster · Pull-up · Front Squat · Burpee Over Bar
Split Line
Pull-up · Power Clean
Sunday Strong
Goblet Squat · Dumbbell Bench Press · Dumbbell Row
Steady Climb
Pull-up · Dumbbell Front Squat · Bike Erg
descending deck
Pull-up · Wall Ball · Deadlift · Box Jump · Double-under
Relay Grind AMRAP
Row · Dumbbell Thruster · Pull-up · Burpee
steady pair
400 Meter Run · Dumbbell Front Squat
Twin Bell Grinder
Dumbbell Front Squat · Bent-Over Dumbbell Row
press & drive emom
Dumbbell Push Press · Goblet Reverse Lunge
Alternating Engine EMOM
Power Clean and Push Jerk · Assault Bike
Bench Shift
Deadlift · Pull-up · Hang Power Clean
Saturday Squat Builder
Back Squat · Paused Front Squat · Romanian Deadlift · Bulgarian Split Squat · Standing Calf Raise
press & squat emom
Push Press · Goblet Squat
swing and press
Kettlebell Swing · Kettlebell Push Press
Buddy Brake Line
Row · Burpee · Dumbbell Front Squat · Pull-up
Monday Chip
Dumbbell Goblet Squat · Push-up · Dumbbell Romanian Deadlift · Step-up · Plank Shoulder Tap
Push/Pull Pair
Barbell Bench Press · Barbell Bent-Over Row · Incline Dumbbell Bench Press · Chest-Supported Dumbbell Row · Cable Triceps Pressdown
Grind and Go
Dumbbell Hang Squat Clean · Push-up · Dumbbell Front Rack Reverse Lunge · Renegade Row · Dumbbell Farmer Carry
Barbell Swing
Power Clean · Chest-to-Bar Pull-up · Double Under
sandbag sendoff
Sandbag Clean · Dumbbell Front Squat · Sandbag Shouldering · Dumbbell Push Press · Sandbag Bear-Hug Carry
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