A 3-Day Workout Preview

So You Can Test Drive the Program

Before You Workout
Choose Your Track

The workouts below are organized into 3 tracks or options, and these are based on what type of gear you have access to:

  • Minimalist

    Dumbells and jump rope

  • Generalist

    Dumbells, jumpe rope, pull-up bar, box and medicine ball

  • Enthusiast

    Dumbbells, jump rope, pull-up bar, box, medicine ball, kettlebell, rings, rower, barbell

Now that you know whether you’re a Minimalist/Generalist/Enthusiast, you can slide right into Day 1 and get moving.

 
 

Day 1

Windmills & Womanmakers

Enthusiast

12 Back Squats
4 Pull-ups
2 Chest-to-bar Pull-ups
1 Bar Muscle-up
5 Rounds

Scaling
Back Squat: scale by load.
Pull-up: reduce to 2-3 reps, then Jumping Pull-up
C2B: reduce to 1 rep, then regular Pull-up, then Jumping C2B
BMU: scale to Jumping BMU, then to a Burpee Pull-up, then to a Burpee Jumping Pull-up

Generalist

12 Single-arm DB Overhead Squat (6 each side)
4 Pull-ups
2 Chest-to-bar Pull-ups
1 Bar Muscle-up
5 Rounds

Scaling
OHS: scale by load, then reduce reps (8-10), then perform as a one armed Front Squat
Pull-up: reduce to 2-3 reps, then Jumping Pull-up
C2B: reduce to 1 rep, then regular Pull-up, then Jumping C2B
BMU: scale to Jumping BMU, then to a Burpee Pull-up, then to a Burpee Jumping Pull-up

Minimalist

12 Single-arm DB Overhead (6 each side)
6 Womanmakers
5 Rounds

Scaling
OHS: scale by load, then reduce reps (8-10), then perform as a one armed Front Squat
Womanmaker: scale by load, then reduce reps (4-6), then perform with a single DB (alt arms each rep)

Scoring

Time to complete workout.

Warm-up: Pull-up + Squat Prep
Briefs

Day 2

Squats & Sprints

Enthusiast

10 Front Squat
10 Over/Unders
10 Push Press
10 Shuttle Sprints (20-m)
AMRAP 10 min.

Scaling
Squats/Presses: scale load
Over/Unders: scale to 6 reps then to Step-over and Under
Shuttle Sprints: reduce to 6, perform 50 Alt. Mountain Climbers if unable to run

Generalist

10 DB Front Squat
10 Over/Unders
10 DB Push Press
10 Shuttle Sprints (20-m)
AMRAP 10 min.

Scaling
Squats/Presses: scale load, then # of reps
Over/Unders: scale to Step-over and Under, then reduce height
Shuttle Sprints: reduce to 6, perform 50 Alt. Mountain Climbers if unable to run

Minimalist

10 DB Front Squat
10 Over/Unders
10 DB Push Press
10 Shuttle Sprints (20-m)
AMRAP 10 min.

Scaling
Squats/Presses: scale load, then # of reps
Over/Unders: scale to Step-over and Under or perform 15 Object Jump Overs (pick something around knee height)
Shuttle Sprints: reduce to 6, perform 50 Alt. Mountain Climbers if unable to run

Scoring

Total rounds and reps complete in 10 minutes.

Warm-up: DB & Animals
Briefs

Day 3

Pistols & Push-ups

Enthusiast

1 Snatch Complex:
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
6 Pistols
8 Push-ups

Each round add 1 round of Snatch Complex + 1 round of Pistols/Push-ups

As far as possible in 20 min.

Scaling
Power Snatches: Scale by load.
Squat Snatches: Scale to Power Snatch + Overhead Squat then an Overhead Squat.
Pistols: Perform sitting to a target, standing on a box, holding onto a wall/pole, using a counter-balance.
Push-ups: Scale by reps (4-6), then to incline (Bench) Push-ups

Generalist

1 Single-arm DB Snatch Complex:
1 SA DB Hang Power Snatch
1 SA DB Power Snatch
1 SA DB Hang Squat Snatch
1 SA DB Squat Snatch
6 Pistols
8 Push-ups

Each round add 1 round of Snatch Complex + 1 round of Pistols/Push-ups

As far as possible in 20 min.

Scaling
Power Snatches: Scale by load.
Squat Snatches: Scale by load, then ride down the rep as far as possible, then to a SA Hang Squat Clean and SA Squat Clean.
Pistols: Perform sitting to a target, standing on a box, holding onto a wall/pole, using a counter-balance.
Push-ups: Scale by reps (4-6), then to incline (Bench) Push-ups

Minimalist

1 Single-arm DB Snatch Complex:
1 SA DB Hang Power Snatch
1 SA DB Power Snatch
1 SA DB Hang Squat Snatch
1 SA DB Squat Snatch
6 Pistols
8 Push-ups

Each round add 1 round of Snatch Complex + 1 round of Pistols/Push-ups

As far as possible in 20 min.

Scaling
Power Snatches: Scale by load.
Squat Snatches: Scale by load, then ride down the rep as far as possible, then to a SA Hang Squat Clean and SA Squat Clean.
Pistols: Perform sitting to a target, standing on a box, holding onto a wall/pole, using a counter-balance.
Push-ups: Scale by reps (4-6), then to incline (chair) Push-ups

Scoring

Total reps complete.

Warm-up: PVC or Broomstick Squat/Hinge + Jump Rope
Briefs