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Weekly Single Day Rotation

Fresh workouts curated for Week 30

Workouts rotate automatically every Monday

Upper Body

Beginner
Chest and Triceps (Push Focus)
Chest and Triceps (Push Focus)

A classic "Push" day focusing on the pressing muscles used for pushing doors, ceilings, or...

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Intermediate
Unilateral Pressing
Unilateral Pressing

Uses single-arm movements to improve core stability and shoulder health....

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Advanced
Sandbag Power
Sandbag Power

REQUIRES SANDBAG. Simulates moving awkward, heavy victims or equipment in a way barbells c...

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Lower Body

Beginner
Stability and Balance
Stability and Balance

Uses unilateral movements to improve ankle stability and knee health....

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Intermediate
Posterior Chain Destruction
Posterior Chain Destruction

All hamstrings and glutes. Expect soreness sitting down the next day....

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Advanced
Truck Work (Sled Focus)
Truck Work (Sled Focus)

REQUIRES SLED. Simulates the leg drive needed to push vehicles or drag heavy objects...

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Full Body

Beginner
Dumbbell Dynamics
Dumbbell Dynamics

Requires only a set of dumbbells and a bench. Perfect for busy gym days when equipment is ...

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Intermediate
The "Big 3" Variation
The "Big 3" Variation

A classic strength day utilizing variations of the squat, bench, and deadlift....

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Advanced
The "Murph" Prep
The "Murph" Prep

High volume bodyweight and running workout designed to build immense muscular endurance. B...

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