RESOURCES
TIMERS
Absolute Corenage
Warmup: -
Main: 1 hour 1 minutes 30s
Cooldown: -
Working Intervals: 28
Main: 1 hour 1 minutes 30s
Cooldown: -
Working Intervals: 28
[Reaction Timer]
Session Length: 1 hour 1 minutes 30s
Interval Length:
Intervals: 28
Interval Length:
Intervals: 28
Absolute Corenage
Hollow Body Hold
01:00 (01:00)
1/16
Dead-Bug
01:00 (02:00)
2/16
Rest
01:00 (03:00)
3/16
Cable Crunch
01:00 (04:00)
4/16
Rest
00:30 (04:30)
5/16
Pallof Press (L)
01:00 (05:30)
6/16
Switch
00:15 (05:45)
7/16
Pallof Press (R)
01:00 (06:45)
8/16
Rest
01:30 (08:15)
9/16
Side Plank (L)
01:00 (09:15)
10/16
Switch
00:15 (09:30)
11/16
Side Plank (R)
01:00 (10:30)
12/16
Rest
00:30 (11:00)
13/16
Stability Ball Jackknife
00:45 (11:45)
14/16
Rest
01:00 (12:45)
15/16
Farmer Carry (Heavy)
01:30 (14:15)
16/16
Ah, Push It
Warmup: -
Main: 47 minutes 10s
Cooldown: -
Working Intervals: 24
Main: 47 minutes 10s
Cooldown: -
Working Intervals: 24
[Reaction Timer]
Session Length: 47 minutes 10s
Interval Length:
Intervals: 24
Interval Length:
Intervals: 24
Ah, Push It
dumbbell Press (Flat Bench)
00:45 (00:45)
1/47
Rest
01:30 (02:15)
2/47
dumbbell Press (Flat Bench)
00:45 (03:00)
3/47
Rest
01:30 (04:30)
4/47
dumbbell Press (Flat Bench)
00:45 (05:15)
5/47
Rest
01:30 (06:45)
6/47
dumbbell Press (Flat Bench)
00:45 (07:30)
7/47
Rest
01:30 (09:00)
8/47
Landmine Press (L)
00:45 (09:45)
9/47
Switch
00:10 (09:55)
10/47
Landmine Press (R)
00:45 (10:40)
11/47
Rest
01:30 (12:10)
12/47
Landmine Press (L)
00:45 (12:55)
13/47
Switch
00:10 (13:05)
14/47
Landmine Press (R)
00:45 (13:50)
15/47
Rest
01:30 (15:20)
16/47
Landmine Press (L)
00:45 (16:05)
17/47
Switch
00:10 (16:15)
18/47
Landmine Press (R)
00:45 (17:00)
19/47
Rest
01:30 (18:30)
20/47
Landmine Press (L)
00:45 (19:15)
21/47
Switch
00:10 (19:25)
22/47
Landmine Press (R)
00:45 (20:10)
23/47
Rest
01:30 (21:40)
24/47
Plyo Push Up
00:45 (22:25)
25/47
Rest
01:30 (23:55)
26/47
Plyo Push Up
00:45 (24:40)
27/47
Rest
01:30 (26:10)
28/47
Plyo Push Up
00:45 (26:55)
29/47
Rest
01:30 (28:25)
30/47
Plyo Push Up
00:45 (29:10)
31/47
Rest
01:30 (30:40)
32/47
Overhead Rope Tricep Extension
00:45 (31:25)
33/47
Rest
01:30 (32:55)
34/47
Overhead Rope Tricep Extension
00:45 (33:40)
35/47
Rest
01:30 (35:10)
36/47
Overhead Rope Tricep Extension
00:45 (35:55)
37/47
Rest
01:30 (37:25)
38/47
Overhead Rope Tricep Extension
00:45 (38:10)
39/47
Rest
01:30 (39:40)
40/47
Plate Front Raise
00:45 (40:25)
41/47
Rest
01:30 (41:55)
42/47
Plate Front Raise
00:45 (42:40)
43/47
Rest
01:30 (44:10)
44/47
Plate Front Raise
00:45 (44:55)
45/47
Rest
01:30 (46:25)
46/47
Plate Front Raise
00:45 (47:10)
47/47
Empire Strikes Back (and Bis)
Warmup: -
Main: 1 hour, 6 minutes 30s
Cooldown: -
Working Intervals: 32
Main: 1 hour, 6 minutes 30s
Cooldown: -
Working Intervals: 32
[Reaction Timer]
Session Length: 1 hour, 6 minutes 30s
Interval Length:
Intervals: 32
Interval Length:
Intervals: 32
Empire Strikes Back (and Bis)
Overhand Pull Ups
00:45 (00:45)
1/63
Rest
01:30 (02:15)
2/63
Overhand Pull Ups
00:45 (03:00)
3/63
Rest
01:30 (04:30)
4/63
Overhand Pull Ups
00:45 (05:15)
5/63
Rest
01:30 (06:45)
6/63
Overhand Pull Ups
00:45 (07:30)
7/63
Rest
01:30 (09:00)
8/63
Barbell Row
00:45 (09:45)
9/63
Rest
01:30 (11:15)
10/63
Barbell Row
00:45 (12:00)
11/63
Rest
01:30 (13:30)
12/63
Barbell Row
00:45 (14:15)
13/63
Rest
01:30 (15:45)
14/63
Barbell Row
00:45 (16:30)
15/63
Rest
01:30 (18:00)
16/63
Dumbbell Row (L)
00:45 (18:45)
17/63
Switch
00:30 (19:15)
18/63
Dumbbell Row (R)
00:45 (20:00)
19/63
Rest
01:30 (21:30)
20/63
Dumbbell Row (L)
00:45 (22:15)
21/63
Switch
00:30 (22:45)
22/63
dumbbell Row (R)
00:45 (23:30)
23/63
Rest
01:30 (25:00)
24/63
Dumbbell Row (L)
00:45 (25:45)
25/63
Switch
00:30 (26:15)
26/63
dumbbell Row (R)
00:45 (27:00)
27/63
Rest
01:30 (28:30)
28/63
dumbbell Row (L)
00:45 (29:15)
29/63
Switch
00:30 (29:45)
30/63
dumbbell Row (R)
00:45 (30:30)
31/63
Rest
01:30 (32:00)
32/63
Seated Cable Row (Close Grip)
00:45 (32:45)
33/63
Rest
01:30 (34:15)
34/63
Seated Cable Row (Close Grip)
00:45 (35:00)
35/63
Rest
01:30 (36:30)
36/63
Seated Cable Row (Close Grip)
00:45 (37:15)
37/63
Rest
01:30 (38:45)
38/63
Seated Cable Row (Close Grip)
00:45 (39:30)
39/63
Rest
01:30 (41:00)
40/63
EZ-Bar Curl
00:45 (41:45)
41/63
Rest
01:30 (43:15)
42/63
EZ-Bar Curl
00:45 (44:00)
43/63
Rest
01:30 (45:30)
44/63
EZ-Bar Curl
00:45 (46:15)
45/63
Rest
01:30 (47:45)
46/63
EZ-Bar Curl
00:45 (48:30)
47/63
Rest
01:30 (50:00)
48/63
DB Hammer Curl
00:45 (50:45)
49/63
Rest
01:30 (52:15)
50/63
DB Hammer Curl
00:45 (53:00)
51/63
Rest
01:30 (54:30)
52/63
DB Hammer Curl
00:45 (55:15)
53/63
Rest
01:30 (56:45)
54/63
DB Hammer Curl
00:45 (57:30)
55/63
Rest
01:30 (59:00)
56/63
Underhand Pulldown
00:45 (59:45)
57/63
Rest
01:30 (01:01:15)
58/63
Underhand Pulldown
00:45 (01:02:00)
59/63
Rest
01:30 (01:03:30)
60/63
Underhand Pulldown
00:45 (01:04:15)
61/63
Rest
01:30 (01:05:45)
62/63
Underhand Pulldown
00:45 (01:06:30)
63/63
Number 1 Pullsh*t
Warmup: -
Main: 56 minutes 10s
Cooldown: -
Working Intervals: 28
Main: 56 minutes 10s
Cooldown: -
Working Intervals: 28
[Reaction Timer]
Session Length: 56 minutes 10s
Interval Length:
Intervals: 28
Interval Length:
Intervals: 28
Number 1 Pullsh*t
Pull Up (Neutral Grip)
00:45 (00:45)
1/54
Rest
01:30 (02:15)
2/54
Pull Up (Neutral Grip)
00:45 (03:00)
3/54
Rest
01:30 (04:30)
4/54
Pull Up (Neutral Grip)
00:45 (05:15)
5/54
Rest
01:30 (06:45)
6/54
Pull Up (Neutral Grip)
00:45 (07:30)
7/54
Rest
01:30 (09:00)
8/54
TRX Body Row
00:45 (09:45)
9/54
Switch
00:10 (09:55)
10/54
TRX Body Row
00:45 (10:40)
11/54
Rest
01:30 (12:10)
12/54
TRX Body Row
00:45 (12:55)
13/54
Switch
01:30 (14:25)
14/54
TRX Body Row
00:45 (15:10)
15/54
Rest
01:30 (16:40)
16/54
Dumbbell Row (L)
00:45 (17:25)
17/54
Switch
00:30 (17:55)
18/54
Dumbbell Row (R)
00:45 (18:40)
19/54
Rest
01:30 (20:10)
20/54
Dumbbell Row (L)
00:45 (20:55)
21/54
Switch
00:30 (21:25)
22/54
Dumbbell Row (R)
00:45 (22:10)
23/54
Rest
01:30 (23:40)
24/54
Dumbbell Row (L)
00:45 (24:25)
25/54
Switch
00:30 (24:55)
26/54
Dumbbell Row (R)
00:45 (25:40)
27/54
Rest
01:30 (27:10)
28/54
Dumbbell Row (L)
00:45 (27:55)
29/54
Switch
00:30 (28:25)
30/54
Dumbbell Row (R)
00:45 (29:10)
31/54
Rest
01:30 (30:40)
32/54
Barbell Row (Reverse Grip)
00:45 (31:25)
33/54
Rest
01:30 (32:55)
34/54
Barbell Row (Reverse Grip)
00:45 (33:40)
35/54
Rest
01:30 (35:10)
36/54
Barbell Row (Reverse Grip)
00:45 (35:55)
37/54
Rest
01:30 (37:25)
38/54
Barbell Row (Reverse Grip)
00:45 (38:10)
39/54
Rest
01:30 (39:40)
40/54
Cable Face Pull
00:45 (40:25)
41/54
Rest
01:30 (41:55)
42/54
Cable Face Pull
00:45 (42:40)
43/54
Rest
01:30 (44:10)
44/54
Cable Face Pull
00:45 (44:55)
45/54
Rest
01:30 (46:25)
46/54
Cable Face Pull
00:45 (47:10)
47/54
Rest
01:30 (48:40)
48/54
Dumbbell Bicep Curl (Alternate)
00:45 (49:25)
49/54
Rest
01:30 (50:55)
50/54
Dumbbell Bicep Curl (Alternate)
00:45 (51:40)
51/54
Rest
01:30 (53:10)
52/54
Dumbbell Bicep Curl (Alternate)
00:45 (53:55)
53/54
Rest
01:30 (55:25)
54/54
Dumbbell Bicep Curl (Alternate)
00:45 (56:10)
55/54
Peaches & Scream
Warmup: -
Main: 1 hour, 16 minutes 40s
Cooldown: -
Working Intervals: 52
Main: 1 hour, 16 minutes 40s
Cooldown: -
Working Intervals: 52
[Reaction Timer]
Session Length: 1 hour, 16 minutes 40s
Interval Length:
Intervals: 52
Interval Length:
Intervals: 52
Peaches & Scream
RDL
01:00 (01:00)
1/103
Rest
01:30 (02:30)
2/103
RDL
01:00 (03:30)
3/103
Rest
01:30 (05:00)
4/103
RDL
01:00 (06:00)
5/103
Rest
01:30 (07:30)
6/103
RDL
01:00 (08:30)
7/103
Rest
01:30 (10:00)
8/103
Wall T Isometric Hold (L)
00:30 (10:30)
9/103
Switch Legs
00:10 (10:40)
10/103
Wall T Isometric Hold (R)
00:30 (11:10)
11/103
Rest
01:00 (12:10)
12/103
Wall T Isometric Hold (L)
00:30 (12:40)
13/103
Switch Legs
00:10 (12:50)
14/103
Wall T Isometric Hold (R)
00:30 (13:20)
15/103
Rest
01:00 (14:20)
16/103
Wall T Isometric Hold (L)
00:30 (14:50)
17/103
Switch Legs
00:10 (15:00)
18/103
Wall T Isometric Hold (R)
00:30 (15:30)
19/103
Rest
01:00 (16:30)
20/103
Wall T Isometric Hold (L)
00:30 (17:00)
21/103
Switch Legs
00:10 (17:10)
22/103
Wall T Isometric Hold (R)
00:30 (17:40)
23/103
Rest
01:00 (18:40)
24/103
Plank + Alternate Straight Leg Heal Raise
00:45 (19:25)
25/103
Rest
00:30 (19:55)
26/103
Plank + Alternate Straight Leg Heal Raise
00:45 (20:40)
27/103
Rest
00:30 (21:10)
28/103
Plank + Alternate Straight Leg Heal Raise
00:45 (21:55)
29/103
Rest
00:30 (22:25)
30/103
Plank + Alternate Straight Leg Heal Raise
00:45 (23:10)
31/103
Rest
00:30 (23:40)
32/103
Half Kneeling to Warrior 3 (Arms OH) (L)
00:45 (24:25)
33/103
Switch Legs
00:10 (24:35)
34/103
Half Kneeling to Warrior 3 (Arms OH) (R)
00:45 (25:20)
35/103
Rest
00:30 (25:50)
36/103
Half Kneeling to Warrior 3 (Arms OH) (L)
00:45 (26:35)
37/103
Switch Legs
00:10 (26:45)
38/103
Half Kneeling to Warrior 3 (Arms OH) (R)
00:45 (27:30)
39/103
Rest
00:30 (28:00)
40/103
Half Kneeling to Warrior 3 (Arms OH) (L)
00:45 (28:45)
41/103
Switch Legs
00:10 (28:55)
42/103
Half Kneeling to Warrior 3 (Arms OH) (R)
00:45 (29:40)
43/103
Rest
00:30 (30:10)
44/103
Half Kneeling to Warrior 3 (Arms OH) (L)
00:45 (30:55)
45/103
Switch Legs
00:10 (31:05)
46/103
Half Kneeling to Warrior 3 (Arms OH) (R)
00:45 (31:50)
47/103
Rest
00:30 (32:20)
48/103
Banded Donkey Kickback (L)
00:45 (33:05)
49/103
Switch Legs
00:10 (33:15)
50/103
Banded Donkey Kickback (R)
00:45 (34:00)
51/103
Rest
00:30 (34:30)
52/103
Banded Donkey Kickback (L)
00:45 (35:15)
53/103
Switch Legs
00:10 (35:25)
54/103
Banded Donkey Kickback (R)
00:45 (36:10)
55/103
Rest
00:30 (36:40)
56/103
Banded Donkey Kickback (L)
00:45 (37:25)
57/103
Switch Legs
00:10 (37:35)
58/103
Banded Donkey Kickback (R)
00:45 (38:20)
59/103
Rest
00:30 (38:50)
60/103
Banded Donkey Kickback (L)
00:45 (39:35)
61/103
Switch Legs
00:10 (39:45)
62/103
Banded Donkey Kickback (R)
00:45 (40:30)
63/103
Rest
00:30 (41:00)
64/103
Windshield Wipers
00:45 (41:45)
65/103
Rest
00:30 (42:15)
66/103
Windshield Wipers
00:45 (43:00)
67/103
Rest
00:30 (43:30)
68/103
Windshield Wipers
00:45 (44:15)
69/103
Rest
00:30 (44:45)
70/103
Windshield Wipers
00:45 (45:30)
71/103
Rest
01:00 (46:30)
72/103
Bulgarian Split Squat [Glute] (L)
01:00 (47:30)
73/103
Switch Legs
00:10 (47:40)
74/103
Bulgarian Split Squat [Glute] (R)
01:00 (48:40)
75/103
Rest
01:00 (49:40)
76/103
Bulgarian Split Squat [Glute] (L)
01:00 (50:40)
77/103
Switch Legs
00:10 (50:50)
78/103
Bulgarian Split Squat [Glute] (R)
01:00 (51:50)
79/103
Rest
01:00 (52:50)
80/103
Bulgarian Split Squat [Glute] (L)
01:00 (53:50)
81/103
Switch Legs
00:10 (54:00)
82/103
Bulgarian Split Squat [Glute] (R)
01:00 (55:00)
83/103
Rest
01:00 (56:00)
84/103
Bulgarian Split Squat [Glute] (L)
01:00 (57:00)
85/103
Switch Legs
00:10 (57:10)
86/103
Bulgarian Split Squat [Glute] (R)
01:00 (58:10)
87/103
Rest
01:30 (59:40)
88/103
Skater Jumps
01:00 (01:00:40)
89/103
Rest
01:30 (01:02:10)
90/103
Skater Jumps
01:00 (01:03:10)
91/103
Rest
01:30 (01:04:40)
92/103
Skater Jumps
01:00 (01:05:40)
93/103
Rest
01:30 (01:07:10)
94/103
Skater Jumps
01:00 (01:08:10)
95/103
Rest
01:30 (01:09:40)
96/103
Alternate Leg Lowers
01:00 (01:10:40)
97/103
Rest
01:00 (01:11:40)
98/103
Alternate Leg Lowers
01:00 (01:12:40)
99/103
Rest
01:00 (01:13:40)
100/103
Alternate Leg Lowers
01:00 (01:14:40)
101/103
Rest
01:00 (01:15:40)
102/103
Alternate Leg Lowers
01:00 (01:16:40)
103/103
Pec-tacular
Warmup: -
Main: 48 minutes 15s
Cooldown: -
Working Intervals: 25
Main: 48 minutes 15s
Cooldown: -
Working Intervals: 25
[Reaction Timer]
Session Length: 48 minutes 15s
Interval Length:
Intervals: 25
Interval Length:
Intervals: 25
Pec-tacular
Incline Dumbbell Press
00:45 (00:45)
1/45
Rest
01:30 (02:15)
2/45
Incline Dumbbell Press
00:45 (03:00)
3/45
Rest
01:30 (04:30)
4/45
Incline Dumbbell Press
00:45 (05:15)
5/45
Rest
01:30 (06:45)
6/45
Incline Dumbbell Press
00:45 (07:30)
7/45
Rest
01:30 (09:00)
8/45
Flat Bench (Tempo 3-1-X)
00:45 (09:45)
9/45
Rest
01:30 (11:15)
10/45
Flat Bench (Tempo 3-1-X)
00:45 (12:00)
11/45
Rest
01:30 (13:30)
12/45
Flat Bench (Tempo 3-1-X)
00:45 (14:15)
13/45
Rest
01:30 (15:45)
14/45
Flat Bench (Tempo 3-1-X)
00:45 (16:30)
15/45
Rest
01:30 (18:00)
16/45
Dips
00:45 (18:45)
17/45
Rest
01:30 (20:15)
18/45
Dips
00:45 (21:00)
19/45
Rest
01:30 (22:30)
20/45
Dips
00:45 (23:15)
21/45
Rest
01:30 (24:45)
22/45
Dips
00:45 (25:30)
23/45
Rest
01:30 (27:00)
24/45
Cable Fly (High to Low/Decline)
00:45 (27:45)
25/45
Rest
01:30 (29:15)
26/45
Cable Fly (High to Low/Decline)
00:45 (30:00)
27/45
Rest
01:30 (31:30)
28/45
Cable Fly (High to Low/Decline)
00:45 (32:15)
29/45
Rest
01:30 (33:45)
30/45
Cable Fly (High to Low/Decline)
00:45 (34:30)
31/45
Rest
01:30 (36:00)
32/45
Reverse Grip Tricep Extension
00:45 (36:45)
33/45
Rest
01:30 (38:15)
34/45
Reverse Grip Tricep Extension
00:45 (39:00)
35/45
Rest
01:30 (40:30)
36/45
Reverse Grip Tricep Extension
00:45 (41:15)
37/45
Rest
01:30 (42:45)
38/45
Reverse Grip Tricep Extension
00:45 (43:30)
39/45
Rest
01:30 (45:00)
40/45
Push Up - Close Grip
00:45 (45:45)
41/45
Rest
00:30 (46:15)
42/45
Push Up - Close Grip
00:45 (47:00)
43/45
Rest
00:30 (47:30)
44/45
Push Up - Close Grip
00:45 (48:15)
45/45
Scrambled Leggs
Warmup: -
Main: 52 minutes 30s
Cooldown: -
Working Intervals: 24
Main: 52 minutes 30s
Cooldown: -
Working Intervals: 24
[Reaction Timer]
Session Length: 52 minutes 30s
Interval Length:
Intervals: 24
Interval Length:
Intervals: 24
Scrambled Leggs
RDL
00:45 (00:45)
1/47
Rest
01:30 (02:15)
2/47
RDL
00:45 (03:00)
3/47
Rest
01:30 (04:30)
4/47
RDL
00:45 (05:15)
5/47
Rest
01:30 (06:45)
6/47
RDL
00:45 (07:30)
7/47
Rest
01:30 (09:00)
8/47
Hip Thrust (Barbell)
00:45 (09:45)
9/47
Rest
01:30 (11:15)
10/47
Hip Thrust (Barbell)
00:45 (12:00)
11/47
Rest
01:30 (13:30)
12/47
Hip Thrust (Barbell)
00:45 (14:15)
13/47
Rest
01:30 (15:45)
14/47
Hip Thrust (Barbell)
00:45 (16:30)
15/47
Rest
01:30 (18:00)
16/47
Walking DB Lunge (Long Step)
00:45 (18:45)
17/47
Rest
01:30 (20:15)
18/47
Walking DB Lunge (Long Step)
00:45 (21:00)
19/47
Rest
01:30 (22:30)
20/47
Walking DB Lunge (Long Step)
00:45 (23:15)
21/47
Rest
01:30 (24:45)
22/47
Walking DB Lunge (Long Step)
00:45 (25:30)
23/47
Rest
01:30 (27:00)
24/47
Abductor Machine
00:45 (27:45)
25/47
Rest
01:30 (29:15)
26/47
Abductor Machine
00:45 (30:00)
27/47
Rest
01:30 (31:30)
28/47
Abductor Machine
00:45 (32:15)
29/47
Rest
01:30 (33:45)
30/47
Abductor Machine
00:45 (34:30)
31/47
Rest
01:30 (36:00)
32/47
Hamstring Leg Curl
00:45 (36:45)
33/47
Rest
01:30 (38:15)
34/47
Hamstring Leg Curl
00:45 (39:00)
35/47
Rest
01:30 (40:30)
36/47
Hamstring Leg Curl
00:45 (41:15)
37/47
Rest
01:30 (42:45)
38/47
Hamstring Leg Curl
00:45 (43:30)
39/47
Rest
01:30 (45:00)
40/47
Standing Calf Raise
00:45 (45:45)
41/47
Rest
01:30 (47:15)
42/47
Standing Calf Raise
00:45 (48:00)
43/47
Rest
01:30 (49:30)
44/47
Standing Calf Raise
00:45 (50:15)
45/47
Rest
01:30 (51:45)
46/47
Standing Calf Raise
00:45 (52:30)
47/47
Shrug Life
Warmup: -
Main: 52 minutes 30s
Cooldown: -
Working Intervals: 24
Main: 52 minutes 30s
Cooldown: -
Working Intervals: 24
[Reaction Timer]
Session Length: 52 minutes 30s
Interval Length:
Intervals: 24
Interval Length:
Intervals: 24
Shrug Life
Standing Military Press
00:45 (00:45)
1/47
Rest
01:30 (02:15)
2/47
Standing Military Press
00:45 (03:00)
3/47
Rest
01:30 (04:30)
4/47
Standing Military Press
00:45 (05:15)
5/47
Rest
01:30 (06:45)
6/47
Standing Military Press
00:45 (07:30)
7/47
Rest
01:30 (09:00)
8/47
Seated Dumbbell Press
00:45 (09:45)
9/47
Rest
01:30 (11:15)
10/47
Seated Dumbbell Press
00:45 (12:00)
11/47
Rest
01:30 (13:30)
12/47
Seated Dumbbell Press
00:45 (14:15)
13/47
Rest
01:30 (15:45)
14/47
Seated Dumbbell Press
00:45 (16:30)
15/47
Rest
01:30 (18:00)
16/47
Dumbbell Shrug
00:45 (18:45)
17/47
Rest
01:30 (20:15)
18/47
Dumbbell Shrug
00:45 (21:00)
19/47
Rest
01:30 (22:30)
20/47
Dumbbell Shrug
00:45 (23:15)
21/47
Rest
01:30 (24:45)
22/47
Dumbbell Shrug
00:45 (25:30)
23/47
Rest
01:30 (27:00)
24/47
Face Pull
00:45 (27:45)
25/47
Rest
01:30 (29:15)
26/47
Face Pull
00:45 (30:00)
27/47
Rest
01:30 (31:30)
28/47
Face Pull
00:45 (32:15)
29/47
Rest
01:30 (33:45)
30/47
Face Pull
00:45 (34:30)
31/47
Rest
01:30 (36:00)
32/47
Lateral Raise
00:45 (36:45)
33/47
Rest
01:30 (38:15)
34/47
Lateral Raise
00:45 (39:00)
35/47
Rest
01:30 (40:30)
36/47
Lateral Raise
00:45 (41:15)
37/47
Rest
01:30 (42:45)
38/47
Lateral Raise
00:45 (43:30)
39/47
Rest
01:30 (45:00)
40/47
Rear Delt Fly
00:45 (45:45)
41/47
Rest
01:30 (47:15)
42/47
Rear Delt Fly
00:45 (48:00)
43/47
Rest
01:30 (49:30)
44/47
Rear Delt Fly
00:45 (50:15)
45/47
Rest
01:30 (51:45)
46/47
Rear Delt Fly
00:45 (52:30)
47/47
Suicide Quad
Warmup: -
Main: 50 minutes 10s
Cooldown: -
Working Intervals: 24
Main: 50 minutes 10s
Cooldown: -
Working Intervals: 24
[Reaction Timer]
Session Length: 50 minutes 10s
Interval Length:
Intervals: 24
Interval Length:
Intervals: 24
Suicide Quad
Front Squat (Elevated Heels)
00:45 (00:45)
1/47
Rest
01:30 (02:15)
2/47
Front Squat (Elevated Heels)
00:45 (03:00)
3/47
Rest
01:30 (04:30)
4/47
Front Squat (Elevated Heels)
00:45 (05:15)
5/47
Rest
01:30 (06:45)
6/47
Front Squat (Elevated Heels)
00:45 (07:30)
7/47
Rest/Transition
01:30 (09:00)
8/47
Stomp Step Up (Left)
00:45 (09:45)
9/47
Switch
00:10 (09:55)
10/47
Stomp Step Up (Right
00:45 (10:40)
11/47
Rest
01:30 (12:10)
12/47
Stomp Step Up (Left)
00:45 (12:55)
13/47
Switch
00:10 (13:05)
14/47
Stomp Step Up (Right)
00:45 (13:50)
15/47
Rest
01:30 (15:20)
16/47
Stomp Step Up (Left)
00:45 (16:05)
17/47
Switch
00:10 (16:15)
18/47
Stomp Step Up (Right)
00:45 (17:00)
19/47
Rest
01:30 (18:30)
20/47
Stomp Step Up (Left)
00:45 (19:15)
21/47
Switch
00:10 (19:25)
22/47
Stomp Step Up (Right)
00:45 (20:10)
23/47
Rest/Transition
01:30 (21:40)
24/47
Leg Press (Narrow Stance, Low Heals)
00:45 (22:25)
25/47
Rest
01:30 (23:55)
26/47
Leg Press (Narrow Stance, Low Heals)
00:45 (24:40)
27/47
Rest
01:30 (26:10)
28/47
Leg Press (Narrow Stance, Low Heals)
00:45 (26:55)
29/47
Rest
01:30 (28:25)
30/47
Leg Press (Narrow Stance, Low Heals)
00:45 (29:10)
31/47
Rest/Transition
01:30 (30:40)
32/47
Leg Extensions
00:45 (31:25)
33/47
Rest
01:30 (32:55)
34/47
Leg Extensions
00:45 (33:40)
35/47
Rest
01:30 (35:10)
36/47
Leg Extensions
00:45 (35:55)
37/47
Rest
01:30 (37:25)
38/47
Leg Extensions
00:45 (38:10)
39/47
Rest/Transition
01:30 (39:40)
40/47
Goblet Squat to Forward Lunge
01:30 (41:10)
41/47
Rest
01:30 (42:40)
42/47
Goblet Squat to Forward Lunge
01:30 (44:10)
43/47
Rest
01:30 (45:40)
44/47
Goblet Squat to Forward Lunge
01:30 (47:10)
45/47
Rest
01:30 (48:40)
46/47
Goblet Squat to Forward Lunge
01:30 (50:10)
47/47
GUIDES
