Pick your poison!


*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Pick 1 from each category

Category #1: Run 1 mile, Row 1600m, Ski 1600m, OR Bike 4000m

Category #2: 50 Hollow body rocks, 75 V-Ups, 100 Sit-Ups, OR Accumulate 90 seconds in L-sit

Category #3:  25 Burpee + Broad Jump, 50 Ball Slams (20/30), 75 Step-Ups (20/24) OR 100 Swings (16/24)

Category #4: 2 minutes in forward plank, back plank, side plank (1 minute each side) or wall-sit

Category #5: 2 minute couch stretch each leg, pigeon pose, OR single leg hamstring stretch

*30 minute cap on all 5 categories

Stimulus Goal:

Why Do This Workout?  Because this workout truly gives you a chance to work on your own personal goals and weaknesses. Go down the list in order, pick one of the options, have fun, and get fitter!

Duration and Feel: 30 minutes or less. Starts with a level of steady state cardio, then goes into making your abs burn, then goes into getting your heart rate really high with an explosive full body movement of some sort, then more abs and core with planking, then some stretching. 

Specific warm-up focus: Animal crawls would be a great way to get the blood moving for today’s workout.

Scaling Options: Lighter weights or heights for boxes. Different movement variations as needed.


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Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

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