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Below are examples of a workout from each program; Beginner, Fitness and Performance. The bolded and colored exercises are links to demo videos of the exercise.

BEGINNER

Warm-up:
750 Meter row, or a 5 minute walk, jog, or slow run

With a light pair of dumbbells and a kettlebell work through
3 Sets of:

Work:
3 Rounds:

5 Minutes rest before moving on to the strength and skill work

Strength and Skill:
4 Sets of:

Work:
3 Rounds:

Recovery: Your foam roller is your friend, an annoying friend who tells you the truth! Foam rolling will tell you where your muscles are healthy and where they need maintenance. Make sure to handle your muscle maintenance needs by spending at least 10 minutes rolling on all muscles that feel knotted up or achy. Watch the foam rolling instructional video for details.

Coach’s comments: The work today is broken into two sections. Between the two work sections is where we’re going to sneak in your strength and skill practice. Complete each of the work intervals as fast as you can, and try not to take any breaks during the 3 rounds. You’re going to dig a little deeper today and learn how to manage your energy output! Before starting the work sections, take the time to set up your equipment and space so that it’s easy to move directly from one movement to the other without stopping.

Instructional Videos:

FITNESS

Warm-up:500-meter row or 400-meter run at an easy pace

With a dowel, 3 sets of:

3 sets of:

500-meter row or 400-meter run at an easy pace

Strength and Skill:

4 sets of:

  • 8-10 parallel handle dips, 3 second hold at the top, 3 second negative, 1 second hold at the bottom before strongly driving or jumping back up.
  • Rest 60 seconds
  • 8-10 barbell bent over rows, 2 second hold at the top, 2 seconds negative and strongly pulling back up without pausing at the bottom.
  • Rest 60 seconds
  • 2 x 25’ Heavy farmer’s walk with 2 kettlebells or dumbbells
  • Rest 60 seconds

Work: TESTER!

Total all of the reps and calories into a single entry for your logbook:

  • 4:00 row for max calories
  • Rest 60 seconds
  • 3:00 Max kettlebell swings (56 lbs. for men/35 lbs. for women)
  • Rest 60 seconds
  • 2:00 max goblet squats
  • Rest 60 seconds
  • 1:00 max barbell push press with 20-25% bodyweight

Recovery: Immediately following the tester, grab a foam roller and spend some time rolling your legs out, 3 minutes per leg is the bare minimum!

Coach’s comments: Testers like this aren’t sprints. The key to something like this is establishing a pace where you can remain constant all the way through. Every time you switch exercises you must find out what pace you can sustain for each individual movement.

Too often the recovery pieces get scrapped due to a lack of time. Don’t let this be you! The rehab pieces help keep you healthy and moving well.

Instructional Videos:

PERFORMANCE

Warm-up:
1000 Meter row or 800 meter run at an easy pace

2 Minutes thoracic stretch

3 Rounds:

5 Kicks to handstand right leg
5 Kicks to handstand left leg

Strength and skill:
2 Sets:

4 Rounds of:

  • 7-9 Weighted dips at a tempo of 30X1, 3 seconds down, no pause at the bottom, explode up, 1 second hold at the top
  • Rest 60 seconds
  • 7-9 Weighted chin-ups at a tempo of 30X1, 3 seconds to lower, then pull hard and high! 1 second hold at the top
  • Rest 60 seconds

For an explanation of tempo, please refer to our tempo article or video.

Work:
Working at an 80-90% constant output, this is a grinder,
In 20 Minutes as many rounds as possible:

Recovery: Jog 800 meters at an easy conversational pace

Coach’s Comments: Make sure that you have the necessary pre-requisites before working on this muscle-up transition drill; failure to do so is a major obstacle to achieving the muscle-up. You should have 5-7 full depth ring dips. Full depth dips means that your hands are above the level of your sternum at the bottom of the dip. You also need to be able to perform 5-7 strict pull-ups, with at least 3 of those pull-ups being chest to rings. Chest to ring pull-ups means pulling the rings all the way to the bottom of your sternum. Once you are able to perform high pull-ups and deep dips, learning the muscle-up transition becomes a very straightforward next step. Review the band assisted muscle-up transition instructional video for details. If you are not yet able to do the prerequisites – do this instead; Use the band as shown in the transition video to perform very slow controlled rings to chest pull-ups, then perform the same number of very deep dip negatives.

Remember to focus on maintaining the tempo for your weighted dips and chin ups!

The work today is challenging! Find a sustainable pace and keep moving. Remember to walk from movement to movement and focus on the quality of each. Technique is extra important when swinging a heavy kettlebell.  Review the kettlebell swing instructional video to check your technique. If you are not able to climb a rope without using your feet yet, you have two choices; perform 3 rope climbs with your feet or, substitute 8 rope pull-ups for each single rope climb – so 16 rope pull-ups total.

Instructional Videos: