This is one of my favorite workouts of all time.

All you need are a few barbells

, a squat cage, and a few 45lb plates. Do a few bench press reps, deadlift reps,
squats, and push ups to warm up and then get down to business and start the cir
cuit.
The goal is to get this done as quickly as possible while using perfect form. Do
ten reps of each movement, then nine reps of each, eight of each, and keep goin
g until you have completed one rep of each movement. This is a workout that will
work your entire body from head to toe.
Suggested weights:
Beginner - 135lbs for bench press, deadlift, and back squats
Intermediate - 185lbs
Advanced - 225lbs
Workout
3x10 Shoulder Dislocate Work up to heavy Bottom-up Press Then: Team Step-up Ladd
er 1-10 on 20" box P1: Step with KBs in Rack position P2: Hold KBs overhead unti
l P1 finished Switch positions, repeat to complete one "rung" Continue climbing
Then: Row 250m - SPRINT Flip coin to determine Work or Rest If "Work" hold Funky
Bar overhead for Row time If "Rest" then Rest Then: Ski 200m - SPRINT Flip coin
to determine Work or Rest If "Work" hold Slosh Pipe overhead for Ski time If "R
est" then Rest Two sets of each Then: Row 100m - SPRINT Flip coin to determine W
ork or Rest If "Work" hold Funky Bar or Slosh Pipe overhead for 60 sec If "Rest"
then Rest for 60 sec Then: "10-Minute Calves" 4x 30/30 Frog Hop (rest is actual
rest) Rest two minutes 4x 30/30 Frog Hop (rest done on tippy-toes) Then: Cool d
own
Workout
20x Lunge @ 2 x 20# DB + 30sec Row 1.35/500m pace + 60sec Rest Ten Rounds Player
must trend upwards throughout in regards to Rower intensity
Workout
"Standard Warm-up" (Wall Squat, Air Squat, Lunge, Weighted Lunge, Overhead Lunge
, Goblet Squat) Then: Back Squat @ 90% BW Max reps in 60 seconds Rest 90 seconds
Four sets Then: Seated DB Press @ 2x 30-40# Max reps in 60 seconds Rest 90 seco
nds Four sets Then: Push Press: use same weights as for Seated Press Max reps in
60 seconds Rest 90 seconds Four sets Then: 5x Man-Maker: use same weights as fo
r Seated Press + Farmer Hold to failure @ 2x70# KB - or Dead Hang to failure Thr
ee sets Then: Row to HELL 50-40-30-20-10 calories Rest between intervals as long
as it took to complete the previous interval Then: Cool down
Workout
Work up to Heavy Bench Press Then: 3x3 Bench Press @ 80-85% 1RM Then: 4x15 Bench
Press @ 50% 1RM Complete on Metronome beat (60bpm/30rep per minute pace) Then:
4x (30sec Work/30sec Rest) Bench Press @ BB & 40# Chain Then: 4x (30sec Work/30s
ec Rest) Push-up Then: 3x (5x FSPP @ 95# + 5x Burpee/Pull-up + 5x Wall Ball @ 20
#) + 250m Row (Hard) Three Rounds
Workout
Standard Warm-up (Wall Squat, Squat, Lunge, OH Lunge, Goblet Squat) Then: KB Swi
ng Ladder 10x at each weight: 12, 16, 20, 24, 28, 32, 40kg (70x total) Then: Gob
let Ladder 10x at each weight: 12, 16, 20, 24, 28, 32, 40kg (70x total) Then: KB
Press / Jerk Ladder 10x at each weight: 12, 16, 20, 24, 28, 32kg 5x each arm, S
trict Press until it's too heavy then Jerk BE SMART: climb ladder without ego, s
top when you should Try 2-3 reps @ 40kg but do not be greedy Then: Headcutter La
dder 10x at each weight: 12, 16, 20, 24, 28, 32, 40kg (70x total) Then: KB Shuff
le / Hop: 15m at each weight: 12, 16, 20, 24, 28, 32kg This will require 6-10 ju
mps (and swings) per 15m Then: Team Rowing Race to 5000m Divide work as needed:
30-sec, 60-sec, 500m, etc Transitions are included in total time Then: Cool down
Workout
10-1 Dip Ladder Then: 3x10 Bench Press @ 135# Then: 25x Close Grip Bench Press @

135# + 5x H.I.R.T.S Row + 60m Farmer Carry @ 2 x 70# KB Three Sets, Rest 2-3 mi
nutes between each Then: 10x Close Grip Bench Press @ 225# + 5x Ring Pull-up + 6
0m Straight Axle Carry @ 2 x 53# Bars Three Sets, Rest 2-3 minutes between each
Then: 3x10 Bottoms Up Press @ 2 x 25#
Workout
Warm up with Progressive Row: 5 minutes @ Easy Pace 1 minute @ 2:00/500m pace 1
minute @ 1:55/500m pace 1 minute @ 1:50/500m pace 1 minute @ 1:45/500m pace 1 mi
nute @ 1:40/500m pace Then: 10x Burpee 10x Burpee @ 2 x 10# 8x Burpee @ 2 x 20#
6x Burpee @ 2 x 25# 4x Burpee @ 2 x 30# Then: P1: 10x Jumping Pull-up P2: Rest T
hree Rounds Then: P1: Bulgarian Bag Full Moon (15 each direction) P2: Dumbbell O
H Hold Three Rounds Then: DB Triplet: 5x FSPP @ 2 x 30# DB + 150m Row (Hard) One
Round every 2 minutes for 12 minutes
Workout
2x5 Wall Squat 2x10 Squat 3x5 Jump Squat Then: 10x Deck Squat + 100m Ski + 9x De
ck Squat + 100m Ski + 8x Deck Squat + 100m Ski + etc. down ladder to 1 Then: Far
mer Carry @ 143# Hex Bar for max distance in 5 minutes Rest 2 minutes Goblet Squ
at @ 32kg (20kg for females): max reps in 5 minutes Rest 2 minutes Burpee: max r
eps in 5 minutes Rest 2 minutes Wall Ball/ Target Ball @ 20# ball: max reps in 5
minutes Then: Cool down
Workout
Warm up appropriately for what is to come Then: Ski 500m for time Then: Rest for
a while Then: Work up to heavy-ish Front Squat, maybe 75-80% of 1RM Then: 10x S
quat* @ 70% (+/-) of FS + 25x Box Jump on 20" box initiated with full Jump Squat
Five rounds *Front Squat until you can't, switch to Back Squat, continue Then:
10x Press* @ "correct" weight for the caper + 20x Ring Push-up (feet same height
as hands) Five rounds *Strict Press until you can't, switch to Push Press, cont
inue Then: Cool down
Workout
2x5 Wall Squat 2x10 Squat 3x5 Jump Squat Then: 10x Deck Squat + 100m Ski + 9x De
ck Squat + 100m Ski + 8x Deck Squat + 100m Ski + etc. down ladder to 1 Then: 12x
DB Press (heavy) + 2 minutes Ski Erg (<1:45/ 500m pace) + 2 minutes Rest Three
sets Then: Five-minute Intermission Then: 15x Lateral DB Raise @ 2x20# + 1 minut
e Row (<1:40/ 500m pace) + 2 minutes Rest Three sets Then: Five-minute Intermiss
ion Then: 60-sec Ski Erg all-out, max distance Then: Cool down
Workout
2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat Then: 30sec SkiErg @ >150m Pace + 90s
ec Rest Fifteen Rounds Player must trend intensity upward through workout Player
must complete 5x Goblet Squat @ 88# in each rest period Then: 30sec Row @ >150m
Pace + 90sec Rest Fifteen Rounds Player must trend intensity upward through wor
kout Player must complete 10x Ball Slam @ 25# in each rest period Then: Cool Dow
n
Workout
10 minute AirDyne or Row @ Easy Pace Then: P1: 15x Ball Slam @ 15-25# + 60sec Ri
de/Row/Ski (Hard) P2: Rest Five Rounds Then: 5 minute Intermission Then: P1: 15x
Ball Slam @ 15-25# + 60sec Ride/Row/Ski (Hard) P2: Rest Five Rounds Then: Cool
Down
Workout
2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: "Tai
lPipe": P1: 250m Row P2: KB Rack Hold @ 2 x 53# KB Three Rounds Then: Cool Down
Workout
Work up to Heavy TGU Then: 4x (30sec Work/30sec "Rest") Push Press "Rest" is in
OH position Then: 4x (30sec Work/30sec "Rest") Mountain Climber "Rest" is in FLR
Position Then: 4x (30sec Work/30sec "Rest") Squat "Rest" is in parallel positio
n Then: Cool Down
Workout
2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 3x10 Shoulder Dislocate Then: Work up
to Heavy Hex Bar Deadlift Then: 10-1 "HeadCutter" Ladder @ 36-53# KB Then: Cool
Down with "FLR"

Workout
50x Pull-up (Strict, Chest-To-Bar, Dead Hang, No Kip) Then: 3x10 Front Raise @ 2
x 25# DB 3x10 Lateral Raise @ 2 x 25# DB Then: Seated DB Press: 1x10 @ 2 x 40#
DB 1x10 @ 2 x 50# DB 3x10 @ 2 x 60# DB Then: Bench Press @ 115# Max Reps To Fail
ure Five Sets, Rest 2 minutes between sets Then: 25x Pull-up (Strict, Chest-To-B
ar, Dead Hang, No Kip)
Workout
100x Pull-up (Strict, Chest-To-Bar) Then: 10x Bench Press @ BW + 5x Heavy Rope P
ull Five Sets, Rest 2 minutes between each Then: 10x Seated DB Press (Heavy) + b
r> 10x Burpee/Pull-up Five Sets, Rest 2 minutes between each Then: 10x Dip + 10x
Push-up + 10x Plank Pull on Rings Five Sets, Rest 2 minutes between each Then:
Cool Down
Workout
2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: P1:
10x KB Swing + 10x Ball Slam + 2:00 minute AirDyne P2: Rest Five Rounds
Workout
2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: 10-1
Deadlift Ladder Add weight at each rung Then: "Row To Hell": 50-40-30-20-10 cal
orie team ladder Then: Cool Down
Workout
50x Pull-up (Strict, Chest-To-Bar, Dead Hang, No Kip) Then: 50x Strict Push-up T
hen: 2000m Row for Time OR 7:00 minute Row for Max Meters Then: 5 minute Rounds
at each of the following stations: Burpee/Pull-up + SkiErg (meters) + Box Jump +
Row (Meters) + Push-up + KB Swing @ 53/35# Rest 2 minutes between each station