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The New Year is here!
All January workouts are part of my "2025 Workout Series".
15 Total Workouts
Each workout has to do with "2025" and is balanced in time, reps, loads, movements, to include modifcations, scaling options/suggestions and beginner options.
Workouts can be done anytime of year--not just in January.
Other workouts for the month: 30+ minutes walking and weighted walks.
WORKOUT: New Grit
⏳ TIME: 3-5 Rounds (Rest 1 minute after each round)
🔥 MOVEMENTS:
🏃♀️ 200m Run
🏋️ 25 Air Squats
💪 20 Alternating Dumbbell Strict Press (10 per arm)
🔥 25 Sit-Ups
⏸ Rest 1 Minute after each round
🎯 Goal: Sub 25 minutes (including rest)
"New Grit" is about building endurance, strength, and core stability. It combines a run for cardio conditioning with bodyweight and dumbbell movements that target the legs, shoulders, and abs. (Yes, strict press targets the legs too—engage your legs and glutes when pressing, squeeze 'em tight.🔥)
The goal is to keep your pace steady across each round, challenging both your strength and stamina.
⏲ Set a timer for the workout.
🏃 Complete 200m Run, 25 Air Squats, 20 Alternating Dumbbell Strict Press (10 per arm), and 25 Sit-Ups.
⏸ Rest for 1 minute after each round.
🔁 Repeat for 3-5 rounds.
🎯 Aim to finish each round in the same time for consistency and steady progress.
🏃♂️ Run: Shorten the distance to 100m, substitute with a brisk walk, or do cardio for 1:15-1:30 (run/jog/walk in place).
🏋️♀️ Air Squats: Reduce the reps to 15 per round.
💪 Dumbbell Strict Press: Use lighter dumbbells or substitute with household items (e.g., water bottles).
🔥 Sit-Ups: Reduce reps and/or range of motion or substitute with deadbugs.
🏋️ Air Squats: Perform box squats or reduce the range of motion if needed.
💪 Dumbbell Strict Press: Use lighter weights or substitute with overhead presses using a household item like a backpack.
🔥 Sit-Ups: Perform fewer reps or switch to leg raises, plank holds, or deadbugs if sit-ups are too challenging. If doing crunches, ensure you aren’t using your neck over your core.
⚡ Pacing: Aim to maintain a consistent pace for each round—steady effort over speed.
🛠 Form: Keep your core engaged during squats and presses to protect your lower back.
💨 Breathing: Breathe consistently to help manage fatigue, especially during the run and core exercises.
🔥 RULE YOUR BLACKTOP! GET A GRIP! OWN IT!🔥
WORKOUT: "Burpee Double Trouble"
⏳ TIME: 4 Rounds
MOVEMENTS:
🔥20 Burpees
🫀25 Double Unders or 50 Single Unders
🎯 Goal: Sub 10 Minutes
1️⃣ Complete 20 burpees followed by 25 double unders (or 50 single unders).
2️⃣ Repeat for 4 total rounds.
3️⃣ Rest as needed between rounds to maintain consistent effort and proper form.
BEGINNER VERSION:
💨 Burpees: Scale to 10-12 reps, step-back burpees for reduced intensity, or elevated burpees on a box or table.
🔄 Jump Rope: Substitute double unders with 50 single unders or 30 seconds of line side-to-side hops.
🏋️ Burpees: Perform up-downs or step-back burpees.
🎯 Double Unders: Work on attempts, reduce to 15-20 reps, or substitute 50 single unders or 30 seconds of jumping jacks.
TIPS:
⚡ Consistency: Stay steady during burpees and maintain rhythm with your jump rope.
🛠 Form: Focus on soft landings and keeping your chest lifted during burpees.
🧠 Mindset: Break the workout into manageable chunks and keep moving.
🔥 RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🔥
WORKOUT DESCRIPTION:
"Snow Assault" is a test of power, endurance, and mental grit. The alternating work/rest format pushes your intensity during the on-minutes while allowing just enough recovery to hit hard again. This workout isn’t just about calories—it’s about sustaining effort, improving conditioning, and embracing the grind.
DIRECTIONS:
Set a timer for 20 minutes.
Work for 1 minute at a challenging but sustainable pace.
Rest for 1 minute (catch your breath, but stay ready).
Repeat for 10 rounds.
Aim for a total of 100+ calories (or your personal best).
BEGINNER VERSION:
Bike: Maintain a steady pace rather than sprinting. Focus on effort over numbers.
Rowing Alternative: Row for distance instead of calories (~150-200m per work minute).
Running Alternative: Run or jog for 45 seconds, then walk for 1:15.
SCALE/MODIFY:
Adjust the resistance on the Assault Bike to match your ability.
If using a rower, maintain a strong stroke rate but reduce the damper setting.
If running, adjust to an incline walk or steady jog instead of sprints.
TIPS:
🔥 Effort: Attack each work minute with controlled intensity—don’t burn out in the first few rounds.
💨 Breathing: Keep your breath steady; exhale with each push/pull stroke or pedal.
⏳ Pacing: Try to maintain a consistent calorie count or distance per round—don’t fade too early!
🧠 Mindset: When it gets tough, push through—this is where the real gains happen.
RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🚴🔥
WORKOUT: Alive in 25
TIME: 4 Rounds (Pace for 25 minutes or less)
MOVEMENTS:
🔥 20 Single-Arm Dumbbell Thrusters (10 per side)
🔥 25 Calorie Row
WORKOUT DESCRIPTION:
"Alive in 25" is all about power, stamina, and grit. The combination of dumbbell thrusters and rowing builds full-body strength while pushing your lungs to the limit. The goal is to stay consistent across all four rounds, managing fatigue while keeping intensity high. Expect your legs, shoulders, and lungs to feel the burn—embrace it!
DIRECTIONS:
Complete 10 single-arm dumbbell thrusters per side.
Row 25 calories as fast as possible while maintaining form.
Repeat for a total of 4 rounds.
Aim to finish in 15 Minutes minutes
BEGINNER VERSION:
Dumbbell Thrusters: Reduce weight or perform air thrusters (no weight).
Rowing: Scale to 15-20 calories per round or row for 1:30 instead.
Pacing: Take short breaks between sets to avoid burnout.
SCALE/MODIFY:
Thrusters: Scale to goblet squats + presses.
Row: Substitute with a 200m run, bike for 15 calories, or step-ups if no rower is available.
Fatigue Management: Break thrusters into smaller sets if needed—don’t lose form.
TIPS:
🔥 Effort: Push the pace but stay controlled—thrusters will tax your legs and shoulders quickly.
💨 Rowing Strategy: Drive through your legs and use your breath to stay efficient.
⏳ Pacing: Keep rounds consistent. Don’t go all-out in round one and crash in round three.
🧠 Mindset: This workout will test you—stay in the fight and finish strong.
Grip it. Rip it. Own it. 🔥🚣♀️💪
WORKOUT: Blacktop Blitz
TIME: 5 Rounds (Goal: Sub 10-12 Minutes)
MOVEMENTS:
🔥 10 Overhead Lunges (Right Side)
🔥 10 Overhead Lunges (Left Side)
🔥 25 Plate Ground-to-Overhead (Plate Snatches)
WORKOUT DESCRIPTION:
"Blacktop Blitz" is all about power, stability, and speed. The overhead lunges challenge your balance, core, and shoulder stability, while the plate snatches build explosive strength and endurance. This is a fast-moving workout—stay controlled, push your pace, and get after it!
DIRECTIONS:
Hold a plate or dumbbell overhead using both hands and complete 10 lunges on the right side.
Switch legs and perform 10 lunges on the left side.
Using the same plate, complete 25 ground-to-overhead snatches, moving efficiently from the floor to full extension overhead.
Repeat for 5 total rounds.
Aim to finish in under 12 minutes—keep transitions quick and movements efficient.
Overhead Lunges: Use bodyweight with arms overhead, bodyweight lunges only or one arm overhead or hold the weight in a front rack position instead of overhead.
Plate Ground-to-Overhead: Use a lighter weight or substitute with dumbbell snatches.
Pacing: Focus on controlled reps over speed—form first, then intensity.
Lunges: Perform goblet lunges or just do reverse bodyweight lunges if overhead stability is an issue, hold one arm overhead.
Weight Plate Snatches: Swap for kettlebell swings or dumbbell power cleans if needed.
Reps: Reduce total reps per round if necessary to maintain intensity without burnout.
🔥 Controlled Lunges: Keep your core tight and avoid leaning forward—stability is key.
💨 Efficient Snatches: Move smoothly—use your hips to drive the plate up, not just your arms.
⏳ Pacing: Aim for consistent round times—don’t redline too soon.
🧠 Mindset: This one burns quick—embrace the blitz, push the pace, and finish strong.
RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🔥💪
WORKOUT: The Snow Show
⏳ TIME: 25-Minute EMOM (Every Minute on the Minute)
🔥 MOVEMENTS:
🏋️ 20 Goblet Squats
💪 20 Plank Dumbbell Pull-Across (10/side)
🔄 20 Kettlebell Swings
🔥 20 Deadbugs
🏋️♂️ 20 Double Dumbbell Deadlifts
"The Snow Show" is a full-body strength and endurance challenge. This Every Minute on the Minute (EMOM) workout demands consistency, control, and grit. Each movement hits a different area—legs, core, upper body, and posterior chain—keeping your muscles working and your heart rate up. The key? Stay on pace and manage fatigue.
⏲ Set a timer for 25 minutes.
🏋️♂️ Start one movement every minute.
🔁 Rotate through all 5 exercises, repeating until time is up.
🎯 Goal: Complete reps within 45-50 seconds, leaving time to recover before the next movement.
🏋️ Goblet Squats: Reduce reps to 15 or use bodyweight.
💪 Plank DB Pull-Across: Perform from knees or reduce reps to 10 total.
🔄 Kettlebell Swings: Use a lighter weight or reduce reps.
🔥 Deadbugs: Reduce reps to 10 or perform without arm movement.
🏋️♂️ Dumbbell Deadlifts: Lower weight or reduce reps to 15.
🏋️ Squats: Perform box squats or reduce range of motion.
💪 Plank Pull-Across: Substitute with plank shoulder taps.
🔄 Kettlebell Swings: Modify to Russian swings (chest height).
🔥 Deadbugs: Hold a static deadbug or perform leg raises.
🏋️♂️ Dumbbell Deadlifts: Use single dumbbell or reduce reps.
⚡ Pacing: Move with control—don't burn out in the first few rounds.
🛠 Form: Keep your core tight to protect your lower back.
💨 Breathing: Exhale on exertion—breathe through every rep.
🧠 Mindset: It’s a grind, not a sprint—embrace the challenge and push through.
🔥RULE YOUR BLACKTOP! GET A GRIP! OWN IT. 🔥
WORKOUT: Heavy Haul Hustle
⏳ TIME: Every 10 Minutes x 4 Rounds
🔥 MOVEMENTS:
🏋️ 25 Double Kettlebell Front Rack Squats (Hoding 1 KB on each shoulder)
🚶♂️ 200m Farmer Carry
🔄 25 Kettlebell Swings
🚶♀️ 200m Farmer Carry
"Heavy Haul Hustle" is a gritty, strength-endurance grinder that will tax your legs, grip, and core. The front rack squats challenge your lower body and midline stability, while the farmer carries build grip and total-body strength. The kettlebell swings add power, making this a full-body test of toughness and resilience.
⏲ Every 10 minutes, complete one round.
🔁 Each round consists of:
25 Front Rack Squats
200m Farmer Carry
25 Kettlebell Swings
200m Farmer Carry
💨 Rest until the top of the next 10-minute mark.
🎯 Goal: Finish each round in 7-9 minutes or less to earn at least 1 minute of rest.
🏋️ Front Rack Squats: Reduce to 15 reps or use bodyweight squats.
🚶♂️ Farmer Carry: Shorten distance to 100m or reduce weight.
🔄 Kettlebell Swings: Scale to 15 reps or use a lighter kettlebell.
🏋️ Squats: Hold a single kettlebell in the goblet position.
🚶♂️ Farmer Carry: Swap for a heavy hold for time if space is limited.
🔄 Kettlebell Swings: Modify to Russian swings (chest height).
⚡ Pacing: Push hard, but don’t blow out in the first round—stay consistent.
💪 Grip Management: Loosen your grip slightly on carries and swings to avoid burnout.
🔥 Breathing: Control your breath—especially during squats and swings.
🧠 Mindset: This one’s tough—dig in, embrace the hustle, and finish strong!
🔥 RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🔥
WORKOUT: The Fury 5
⏳ TIME: 20 Rounds (35-Minute Cap)
🔥 MOVEMENTS:
🦵 5 Box Jumps
💥 5 Burpees
🏋️♂️ 5 Air Squats
💪 5 KB Rows / DB Rows / Ring Rows
🎯 5 Double Unders
"The Fury 5" is a relentless, high-intensity grinder designed to push your endurance, coordination, and mental grit. Each round is a quick, explosive mix of plyometrics, bodyweight strength, and skill work. The key? Keep moving, stay consistent, and embrace the burn.
🔁 Complete 20 total rounds of:
5 Box Jumps (jump or step down)
5 Burpees (chest to floor, full extension)
5 Air Squats (hips below parallel)
5 KB/DB/Ring Rows (strict form, full range)
5 Double Unders (or scaled option)
⏳ Goal: Maintain a steady pace and finish within 35 minutes.
🦵 Box Jumps: Scale to step-ups or lower box height.
💥 Burpees: Modify to up-downs (no push-up) or reduce reps.
🏋️ Air Squats: Reduce reps or hold onto support for balance.
💪 Rows: Use lighter weight or substitute with band rows.
🎯 Double Unders: Swap for 10 single unders or lateral line hops.
🦵 Box Jumps: Adjust height or step up/down for safety.
💥 Burpees: Perform knee push-ups or slow the movement.
💪 Rows: Modify load or use a TRX/Band Row.
🎯 Jump Rope: Reduce double unders to attempts or substitute low-impact jumps.
⚡ Pacing: Keep rounds consistent—don’t redline too early.
💨 Breathing: Control your breath, especially between burpees and jumps.
🛠 Form Focus: Stay explosive but controlled on box jumps and burpees.
🧠 Mindset: 20 rounds is a mental battle—chip away, one round at a time!
🔥 RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🔥
WORKOUT: Ball-istic
⏳ TIME: 6 Rounds for Time
🔥 MOVEMENTS:
🏋️ 25 Wallballs
💥 20 Weighted V-Ups
"Ball-istic" is a powerful, core-focused workout combining full-body strength with explosive movement. Wallballs ignite your legs and shoulders while weighted V-ups target your core and hip flexors, making it a true test of power, stability, and endurance. Push the pace but stay controlled—form is key!
1️⃣ Complete 25 Wallballs (target height should be consistent).
2️⃣ Follow with 20 Weighted V-Ups (use a light dumbbell or medicine ball).
🔁 Repeat for 6 rounds.
⏳ Goal: Complete the workout for time—stay steady and efficient throughout.
🏋️ Wallballs: Use a lighter weight or perform air squats with a medicine ball.
💥 Weighted V-Ups: Reduce reps to 15 or perform unweighted V-ups or leg raises.
🏋️ Wallballs: Perform front squats with the ball if you’re unable to throw.
💥 Weighted V-Ups: Use a lighter weight or modify to sit-ups or leg raises.
⚡ Pacing: Focus on steady, consistent effort—don’t burn out early!
💨 Breathing: Exhale during the hardest part of the movement (as you come up from the squat or crunch).
🛠 Form: Engage your core throughout—maintain control during the V-ups.
🧠 Mindset: Push through the core fatigue, you’ve got this—one round at a time!
🔥 RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🔥
WORKOUT: Death Dash
⏳ TIME: 20-Minute EMOM (Every Minute on the Minute)
🔥 MOVEMENTS:
🏃♂️ 100m Weighted Sprints
"Death Dash" is a high-intensity sprint challenge designed to test your power, speed, and grit. The weighted sprints force you to push your limits, combining speed and strength. The goal is to maintain consistent pace across all 20 minutes while maximizing your effort in each sprint. Grind through the pain—this one will test both your body and your mind!
⏲ Set a timer for 20 minutes.
🔁 Each minute, sprint 100 meters while carrying weight (dumbbell, kettlebell, or weighted vest).
💨 Rest the remainder of the minute after completing your sprint.
🎯 Goal: Finish each sprint in under 30 seconds, giving yourself 30 seconds of rest before the next round.
🏃♀️ Weighted Sprints: Reduce weight or substitute with a bodyweight sprint.
🔄 Substitute the sprint for a 200m brisk walk or a modified jog if the weighted sprint is too intense.
🏋️ Weight: Reduce the load of your dumbbell, kettlebell, or vest to a lighter weight for better speed.
🏃 Sprint Distance: If 100m is too much, shorten the distance to 50-75m and scale intensity accordingly.
⚡ Pacing: Sprint as fast as you can while keeping good form—don’t sacrifice speed for bad technique.
💨 Breathing: Breathe deeply and consistently to maintain stamina throughout.
🧠 Mindset: Push through the discomfort—you’ve got this! Stay focused on your goal each round.
🔥 RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🔥
WORKOUT: The Iron 500
⏳ TIME: 5 Rounds Every :90 Seconds (Work for 1 Minute, Rest 30 Seconds)
🎯 Goal: 20 Reps per Movement, Stop Once You Reach 20 Reps
🔥 MOVEMENTS:
🏋️ Medball Cleans
💪 Strict Press (switch to Push Press)
💥 Russian Twists
🏋️ DB Lunges (10 per leg)
🔨 Slamballs
"The Iron 500" is a strength and endurance challenge designed to push your limits with fast-paced, high-intensity movements. Each movement is structured to maximize reps within a minute, making it a true test of stamina, power, and mental grit. Focus on your form while aiming to hit 20 reps, and once you reach that goal, stop and recover for the remaining time before moving on to the next round.
1️⃣ Medball Cleans: Complete as many reps as possible in 1 minute.
2️⃣ Strict Press (switch to Push Press): Press until you can no longer strict press, then switch to push press to finish out the 20 reps.
3️⃣ Russian Twists: Perform as many as you can, aiming for a smooth, controlled movement. You will have more rest with this movement.
4️⃣ DB Alterning Lunges (10 per leg): 10 reps per side—make sure to keep your core tight and maintain balance.
5️⃣ Slamballs: Complete as many slams as you can in the minute.
⏸ Rest for 30 seconds after each round.
🔁 Repeat for 5 total rounds per movement. Workout will be just over 35 minutes, but 25 minutes of total work.
🏋️ Medball Cleans: Reduce the weight of the medball or perform clean pulls if needed.
💪 Strict Press / Push Press: Use a lighter dumbbell or substitute with bodyweight overhead press (no weights).
💥 Russian Twists: Slow down the movement or reduce the number of reps.
🏋️ DB Lunges: Use bodyweight lunges or reduce the range of motion.
🔨 Slamballs: Use a lighter medball or perform slam-less squat tosses.
🏋️ Medball Cleans: Substitute with dumbbell or kettlebell cleans if necessary.
💪 Strict Press: Lower the weight and only press for as long as you can manage.
💥 Russian Twists: Slow the pace or reduce the reps if the movement is too fast.
🏋️ DB Lunges: Perform lunges without weights or decrease the reps.
🔨 Slamballs: Reduce the number of slams to match your intensity level.
⚡ Pacing: Go hard, but pace yourself—you need to keep your form consistent across all rounds.
🛠 Form: Focus on good technique, especially on the Russian Twists and Lunges to avoid injury.
💨 Breathing: Control your breath to prevent fatigue—exhale on exertion.
🧠 Mindset: Once you reach 20 reps, don’t push beyond—stop, recover, and be ready for the next round.
🔥 RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🔥
WORKOUT: Beast Chase
⏳ TIME: 2 Rounds (Can You Do It Under 25 Minutes with the 3 minutes of rest?)
🏁 Rest: 3 Minutes After Each Round
🔥 MOVEMENTS:
🏃♂️ 200m Run
🚴 25 Calorie Row
🏃♀️ 200m Run
🚴♂️ 25 Calorie Bike
🏃 200m Run
🎿 25 Calories Ski Erg
🏃♂️ 200m Run
"Beast Chase" is a full-body endurance test that combines running with high-calorie machines. The real challenge lies in the fast-paced transitions and keeping the intensity up after each run. With 3 minutes of rest after each round, you’ll need to push hard, recover, and then go again. Can you finish 2 rounds in under 25 minutes, including rest?
1️⃣ 200m Run, followed by 25 Calories Row.
2️⃣ 200m Run, followed by 25 Calories Bike.
3️⃣ 200m Run, followed by 25 Calories Ski.
4️⃣ 200m Run to complete 1 round.
⏳ Rest for 3 minutes after each round.
🔁 Repeat for 2 rounds.
🎯 Goal: Complete 2 rounds in under 25 minutes, including rest time.
🏃 Run: Reduce the distance to 100m or substitute with brisk walking.
🚴 Row/Bike/Ski: Lower the calorie count to 15-20 calories for each machine.
🏃 Run: Use a treadmill, jog/walk in place, or substitute with cycling.
🚴 Machines: Reduce calories or substitute the rowing, bike, or ski with a lighter option like step-ups or burpees.
⏱ Time: If under 25 minutes is too aggressive, aim for sub 30 minutes instead.
⚡ Pacing: Control your pace, especially on the runs. You’ll need energy for the machines.
💨 Breathing: Focus on breathing consistently during the runs to maintain your energy.
🛠 Form: Keep good posture on the machines to reduce strain.
🧠 Mindset: Push hard on the machines, recover during rest, and get back in it for the second round.
🔥 RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🔥
WORKOUT: Repocalypse
⏳ TIME: For Time (Up to 20 Rounds)
🔥 MOVEMENTS:
🎯 25 Double Unders
🏋️ 1 Heavy Power Clean & Jerk after every round of double unders (up to 20 total power clean & jerks)
"Repocalypse" combines jump rope with the explosive strength of the power clean and jerk. Each round, you’ll complete 25 double unders, followed by 1 heavy power clean & jerk. The intensity builds as the clean and jerk reps stay constant at 1 per round, but your fatigue will escalate quickly. Can you make it through all 20 rounds, or will the clean & jerks catch up to you?
1️⃣ Complete 25 Double Unders.
2️⃣ After each round of double unders, perform 1 Power Clean & Jerk (heavy weight for you, think about how heavy it will be at the end, load accordingly and appropriately).
3️⃣ Continue for up to 20 rounds, completing the same sequence for each round.
🎯 Goal: Complete all rounds with good form.
🎯 Double Unders: Replace with single unders or line hops for a lighter jump rope alternative.
🏋️ Power Clean & Jerk: Use a lighter weight or substitute with a dumbbell clean & press.
📉 Reps: Start with a lower number of rounds if needed (e.g., 10-15 rounds) or reduce the weight on the clean and jerk.
🎯 Double Unders: Practice attempts for double unders, or substitute with 50 single unders if double unders are too difficult.
🏋️ Power Clean & Jerk: Scale the weight to something manageable. You can also break it down into clean and press or dumbbell clean and press if the movement feels too heavy or complex.
📉 Reps: If 20 rounds feel too much, reduce the rounds (e.g., 10 rounds, still keeping the clean and jerk weight heavy).
⚡ Pacing: Don’t rush through the power clean and jerk—rest after the jump ropes if needed.
💨 Breathing: Use controlled breathing during the clean & jerks to keep your energy for the whole workout.
🛠 Form: Proper form is key on the clean and jerk to avoid strain and fatigue.
🧠 Mindset: Keep focused—1 power clean and jerk per round is manageable, just push through each round!
🔥 RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🔥
WORKOUT: Playin' & Slayin'
⏳ TIME: 10-Minute AMRAP (As Many Rounds As Possible)
🔥 MOVEMENTS:
💪 10 Devil's Press (Right Arm)
🐾 25' Bear Crawl
💪 10 Devil's Press (Left Arm)
🐾 25' Bear Crawl
"Playin' & Slayin'" is a full-body burner that tests your strength, coordination, and endurance. The devil's press works your chest, shoulders, and legs, while the bear crawls challenge your core stability and overall body control. Push through each round and keep the intensity high—10 minutes of play and slay awaits!
1️⃣ Complete 10 Devil's Press with your right arm (single arm press + burpee).
2️⃣ Follow with 25' Bear Crawl.
3️⃣ Complete 10 Devil's Press with your left arm.
4️⃣ Follow with 25' Bear Crawl.
🔁 Repeat as many rounds as possible in 10 minutes.
💪 Devil's Press: Use lighter weights or substitute with dumbbell thrusters if the devil's press is too intense.
🐾 Bear Crawls: Reduce the distance to 15' or crawl on knees for reduced intensity.
💪 Devil's Press: Use bodyweight or light dumbbells, or substitute with dumbbell squat to press.
🐾 Bear Crawls: Substitute with plank holds or walking planks if crawling is too difficult.
🛠 Reps/Distance: If the AMRAP format is too intense, start with fewer rounds or reduce the crawl distance.
⚡ Pacing: Maintain a steady pace on the bear crawls—don’t rush through them!
💨 Breathing: Breathe steadily during the devil's press, and focus on consistent breaths during the bear crawls.
🛠 Form: Keep your core tight during bear crawls to prevent sagging in your lower back.
🧠 Mindset: The clock is ticking—keep moving, push through, and finish strong!
🔥 RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🔥
MOVEMENTS:
🔥 5 -10-15-10-5 Kettlebell Deadlifts (KBDL)
🔥 5 -10-15-10-5 Handstand Push-Ups (HSPU)
Kettlebell Deadlifts (KBDL): 5 + 10 + 15 + 10 + 5 = 45 reps
Handstand Push-Ups (HSPU): 5 + 10 + 15 + 10 + 5 = 45 reps
Total Reps: 45 KBDL + 45 HSPU = 90 reps total
"Strength Surge" combines Kettlebell Deadlifts (KBDL) for posterior chain strength and Handstand Push-Ups (HSPU) for upper body pushing power. The workout progresses with increasing reps for both movements, focusing on strength, endurance, and core stability. The challenge is to maintain good form as the reps increase and power through each set.
1️⃣ Complete 5 Kettlebell Deadlifts (KBDL) followed by 5 Handstand Push-Ups (HSPU).
2️⃣ Continue with 10 KBDL and 10 HSPU.
3️⃣ Move to 15 KBDL and 15 HSPU.
4️⃣ Then 10 KBDL and 10 HSPU.
5️⃣ Finish with 5 KBDL and 5 HSPU.
🎯 Goal: Complete all reps while maintaining good form.
🔥 Kettlebell Deadlifts (KBDL): Use a lighter kettlebell or substitute with dumbbell deadlifts or bodyweight good mornings.
🔥 Handstand Push-Ups (HSPU): Substitute with push ups, elevated push-ups, knee push-ups, or dumbbell shoulder presses or inchworms.
🔥 KBDL: If needed, use lighter weights or reduce the range of motion.
🔥 HSPU:Substitute with push ups, elevated push-ups, knee push-ups, or dumbbell shoulder presses or inchworms.
⚡ Pacing: Don’t rush! Focus on good form and controlled movements.
💨 Breathing: Keep your breath steady and exhale on exertion during the deadlifts and push-ups.
🛠 Form: Maintain a neutral spine on deadlifts and ensure your core is engaged during HSPUs.
🧠 Mindset: Stay strong as the reps increase—push through each round, one set at a time!
🔥 RULE YOUR BLACKTOP! GET A GRIP! OWN IT! 🔥