I Will Do Today What Others Won'T, So I Can Do Tomorrow What Others Can'T

“I WILL DO TODAY WHAT OTHERS WON’T, SO I
CAN DO TOMORROW WHAT OTHERS CAN’T”

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Welcome to the EVERY.DAY.CARRY. Program.
Yes, of course a Program named EVERY.DAY.CARRY has two meanings.
The first and obvious reason it has this name is because you will be carrying (or loading) something
heavy, awkward and annoying each and every time you train.
The second, much more meaningful reason, which pretty much defines the reason why we are all
here, goes like this:
This Program is about Preparing YOU, so you can Enhance every aspect of your Life.
It is designed to arm you with true functional strength, conditioning and athleticism so you can carry
it with you every day you walk on this Earth. It will help you actually use the strength you are
building in the gym to deal with whatever life throws at you - whether it be moving a bag of
concrete, carrying in groceries, supporting an injured body or squatting a barbell…You will be
prepared and able.
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Wikipedia defines the term Everyday carry (EDC) or every-day carry as a collection of useful items
that are consistently carried on person every day. The main reasons for having EDC are utility
(usefulness), self-sufficiency, and preparedness:[1] to help individuals improve simple everyday
problem solving, from the mundane (opening packages, minor repairs) to possible emergency
situations such as first aid or self-defense.[1]
Some of the most common EDC items are key rings, wallets, mobile phones, flashlights, multi-
tools, pocket knives, watches, pens, notebooks, small first aid items, and pistols.
The choice and priority/ranking of which items to carry, and how or where to carry them, vary
according to each person's needs depending on their occupation, avocations, lifestyle, and similar
factors of everyday life.[1]
Goals include being able to solve everyday problems more efficiently and to be an asset instead of
a liability or helpless bystander when a problem arises.[1]
If your biggest dream is to be the best Bench Press specialist of all time, or get painted with a lot of
fake tan to pose on a stage, then you are probably in the wrong place. Don’t get me wrong - This
program WILL absolutely grow your Bench Press numbers and WILL improve your physique - but
that is not the main purpose for which this was written.
This program is designed for people who want to be strong, athletic, lean, well conditioned, bullet
proof from injuries, and above all else, functional. They want to be able to use their strength in the
real world. Not just on a perfectly balanced and calibrated barbell.
They want to look good, feel good and use the strength, conditioning and work capacity they have
built to help themselves as well at others so that they can become more of an asset when real life
happens instead of a liability, victim or helpless bystander.
Wether you are here to learn how to become a better Wrestler, Police Officer, Strongman, Teacher or
Parent, you are going to walk out of the other side of this program being able to lift and manipulate
large, cumbersome, uncooperative objects in a safer, more explosive and easier manner. From trash
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bags to boxes of books to petulant children (or adults) - if you finish this program, you will have the
tools you need to be prepared no matter what comes at you.
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BEFORE WE GET STARTED

Since I work in a world where piracy doesn’t really seem like a crime, I know it is tempting to not
pay for this book…After all, what would it hurt?
Well, me Actually. It directly hurts me hahaha!
These ebooks are the #1 Way I put food on the table and pay my mortgage each month. If the sales
of these stop, all of the free information, videos and programs stop because I will need to get a real
job - and I REALLY don’t want to get a real job….
So if you are reading this and your wallet is just a little bit lighter from the purchase, then I truly
thank you from the bottom of my heart. I honestly put my all into this book and I hope it will be an
awesome, fun and positive lifting experience for you and I fervently hope you get even better results
than you are expecting!
The support here as well as with my Youtube channel mean so much more than you know and I truly
want to take this opportunity to express how grateful I am to each one of you!
So Truly, thank you.

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LET’S GO
There is a lot of Information to cover here and not much area to cover it, so I am going to attack it as
logically as possible. There will be multiple parts to this introduction letter explaining all the details
you will need to know - Each Section will be broken down like this:
- WHO WILL BENEFIT MOST FROM THIS PROGRAM? - PG.4

- WHY ARE WEIGHTED CARRIES SO BENEFICIAL? - PG.6
- WHAT EQUIPMENT WILL YOU NEED TO RUN THIS PROGRAM? - PG.9
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- GOALS, INTENSITIES AND PERCENTAGES. - PG.11
- PROGRAM LENGTH AND DETAILS - PG.14
- DIET & RECOVERY - PG.19
- PROGRAM BEGINS - PG.22
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WHO WILL BENEFIT MOST FROM THIS PROGRAM?

When writing this program, I had two different individuals in mind. The first is your normal, slightly
above average lifter. They take their training and health pretty seriously, they workout regularly but
maybe things have grown a little stale lately with their motivation or progress and they are ready for
a new challenge to take them to the next level.
These Athletes want to be strong, functional, athletic, conditioned and want to look like they lift
weights (Both with their clothes on as well as off). Maybe they don’t necessarily want to compete in
powerlifting, bodybuilding or strongman in a very serious fashion, but they still want to be the
absolute best they can be.
If this describes you, running this program is going to change your world. I will go into all of the
benefits of weighted Carries in just a bit, but both your body and your performance are about to
make a huge change for the better. You will most likely completely rekindle your passion for training
and will walk out the other side of this a new human being a few months from now. I am stoked for
you because You are about to level up.
The second group of individuals I had in mind are my “WARRIOR ATHLETES”.
These people could be here because they participate in some sort of extra curricular activity where
this kind of training will benefit them greatly. Athletes like Mixed Martial Artists, Brazilian Jujitsu
Fighters, Wrestlers, Rugby / American Football Players and any other “combat” sport athletes who
need to manipulate another human body in a dominant fashion to excel at their game.
Or some athletes could be here on more of a professional level because they work in Military, Law
Enforcement, Counter Terrorism, Fire, EMS or even many Medical fields. Often, many of these
professionals have to manipulate and control other human bodies or heavy cumbersome objects -
and typically in very inconvenient situations or positions.
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The functionality of adding weighted Carries to both groups of these Warrior Athletes will do wonders
to increase their effectiveness, safety, potency, and usefulness as an asset to whatever mission they
find themselves on.
- Because as ALL of them will tell you - lifting a 200 pound body feels MUCH different than lifting a
200 pound Barbell.
This program prepares you for that.
SPECIAL NOTE:
For years people have been requesting a special program for “Tactical” Athletes (Military/Police/Fire)
and “MMA/BJJ” Athletes — and this Program is my response.
Here is some truth. If you are trying to get better at Brazilian jiujitsu, then go get on the mat and
practice your guard escapes and triangles, - a barbell does not possess the answers you are
looking for.
If you are trying to become a better “Tactical” Athlete, then go practice room clearing and hit up a
shooting range.
Trying to become better tactically in a gym is like trying to learn Russian in a pottery Class.
This is a strength program that not only makes you proficient and stronger in the big four
movements (Squat, Bench, Deadlift, Overhead Press) but also makes you the kind of athlete that can
pick up a BODYWEIGHT sandbag, Throw it over your shoulder multiple times, Squat it for a set of 8
and then run it 100 feet away before slamming it on the ground.
This Program will make you Stronger, leaner, Faster, more explosive, better conditioned and able to
manipulate large, unwieldy objects in an athletic or violent manner. If you think that would help you
in your chosen sport or profession, then I would encourage you to run it - But you won’t learn about
knee bars or flash bangs here.
We can only put a bigger engine under the hood, you still need to drive the thing.
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WHAT MAKES WEIGHTED CARRIES SO BENEFICIAL?

1. They add a functional aspect to resistance training that barbells, dumbbells or kettlebells simply
miss. You rarely encounter a friend asking you to come over on a Saturday to help you move a
Barbell. In the real world you move couches, you move boxes of Dishes. You pick up squirming
children, angry pets, bags of garbage and you wrestle your lawn mower.
Training with perfectly balanced and calibrate materials is amazing, but it doesn’t necessarily
translate over to real world functional strength that well. Practicing things like Front Carries,
Farmer’s Carries and Sandbag Loads prepare you for many of the movements you already
perform in your every day life while teaching you to manipulate large heavy objects in safe and
athletic ways.
I know amazing athletes that can deadlift 800 pounds - but strain their back when shoveling snow. I
know people who can Bench 500 but can’t do a single bodyweight pull-up. And I know World
Champion Powerlifters that need to warm up for 45 minutes before picking up their youngest
child…You need to ask yourself, “What are you training for?"
This program is about building ACTUAL, FUNCTIONAL Strength that you will use EVERYDAY of Your life.
Yes, the big four strength movements will increase and your body composition will absolutely
improve - You will hit PRs and Your Arms will grow…But you will also mysteriously find that you are
building the kind of strength that makes everything in life feel easier and soon you will wonder how
you ever got along without this amazing power.
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2. Carrying heavy objects in a timed fashion with low rest periods is extremely tough for your lungs
and heart.
If I asked you to carry a 5 pound weight plate across the room, most of us could do it without
running out of too much breath. If I ask you to carry a 300 pound keg across the room, even if it
feels light(ish) to you - You will be sucking wind. Simply because it requires a lot of oxygen for our
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bodies to carry heavy things - even over short distances. - Add in proper breathing and bracing
technique and it becomes even more exhausting.
Because of this happy little fact, weighted carries build conditioning and drop body fat like few other
things in the world. If you commit your all to this process, you will complete this program with a
work capacity that you haven’t experienced in years and your lungs will feel decades younger. Your
foot speed and agility will increase and your balance will improve greatly.
You will feel better, have less body fat, be more coordinated and won’t get so winded going up the
stairs. These are all life improving things.
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3. Regularly performing Weighted Carries like this also adds a ton of much needed posterior chain
and upper back work to your strength programming.
Because we live in a culture of SCREENS as well as having the tendency to only train the things we
can see in the mirror, most lifters could use a large increase in the amount of attention they spend
on the entire back half of their bodies. Luckily, weighted carries and loading are perfect for this.
They will not only help improve and correct your posture to help reverse the effect of sitting in a
chair/car/desk for 15 hours a day (So you don’t become a hunchback) - but it will also strengthen
the muscles along your entire spine, hamstrings and glutes which could help many lifters who suffer
from chronic back and neck pain.
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4. Not only will Weighed carries will make the main four strength movements (Deadlift, Squat, Bench,
overhead Press) skyrocket, they will also bring up a plethora of weak points and hard to engage
areas. Regularly engaging in weights carries will obviously increase strength and mass in your
core, upper back, biceps, butt and hamstrings…but they will also help your calves, traps, forearms
and neck gain size - which are often hard areas for many lifters to stimulate growth.
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5. You will often find your Weighted Carries for the day at the beginning of your training, This is for
a few reasons: First, picking up heavy objects and carrying them acts as it’s own warm-up. You
may still need to do a little bit of prep on your own for the parts of you that creak, (and always work
your way up on weighted carries just like you would on a squat) but picking up and carrying a
sandbag requires you using EVERY SINGLE PART OF YOUR BODY, from your toes all the way up to your
chin.
Unlike something like a bench press, having to engage every muscle of your body and using them in
harmony to accomplish a task not only quickly raises your body temperature but also “wakes up”
your Central Nervous System as well as mind. You may swear and cuss at the sandbag the first time
you pick it up that day, but you will find that your body is ready for training much faster than with a
traditional barbell, band or foam rolling warm-up.
Secondly, once your body is slightly warm, you will quickly learn that you cannot “halfway” a
weighted carry or load. You need to attack it with focus and effort - or it will punish you by making
things exponentially harder, slower and more painful. (Another reason why it makes you more
explosive).
Since the action requires you to be mentally and physically engaged from the beginning of your
workout, you will rarely have a bad training day. If you can get through the weighted carry portion
with focus and effort, the rest of your training will usually go better than expected - Even on days
when you feel like you don’t have “IT”.
SPECIAL NOTE:
Since the program requires you to work so hard from the beginning of many sessions with the
carries/loading, you may expect that you would arrive tired or exhausted to your strength work
afterward, but you would be incorrect.
Some athletes may experience a slight drop in strength when they first begin this program because
of this, but that has nothing to do with a lack of Power. The dip in strength is due to to a lack of work
capacity, stamina and conditioning on the part of the athlete.
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Fortunately, as stated earlier, few things build lungs and the heart like weighted carries. So once
these weak points have been brought up to speed, (usually within the first 3-4 weeks) your strength
will recover, then far surpass your old numbers with a leaner and better conditioned body.
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6. In reality, once your work capacity catches up and has leveled your strength back out, you will
find that doing the carries/loads first in the workout actually primes your body and mind for the
work it is about to do. - and actually has a very positive carry over to strength.
For instance, you may often find farmer’s walks prior to your deadlifts. During those walks you may
work up to 200 pounds in each hand. This means you deadlifted, controlled and carried 400 pounds
multiple times in an athletic way prior to performing any warming up on your static deadlifts.
When you get to the deadlifts, you will find that your warm-ups feel amazingly light and anything up
to the 400lbs you already lifted seems like a joke. Your body already feels good and everything that
needs to be awake and engaged is locked in because of the Farmer’s Walks.
This will build your confidence, breathing/bracing and speed off the ground. Almost always, your
deadlifts will actually go better than they would have if you hadn’t performed the walks.
This is a pretty consistent phenomenon across all of the lifts. Other than Overhead - Which is why it
is placed where it is in the programming).
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7. Understand that each Weighted Carry you perform is not a simple static hold with a heavy object.
It is an athletic maneuver involving a pick (often from a deficit), hinge, Brace, Squat, foot work,
balance and 1,000 little adjustments (think rows, curls, shrugs, etc) along the way. - With extremely
heavy weights.
Your movement causes the implement to be jostled around forcing you to deal with multiple
undulating and opposing forces. These small adjustments are like mini-reps which is why
performing walks or even marching in place is much, much more effective than simply standing in a
static position holding a heavy object.
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WHAT EQUIPMENT WILL YOU NEED TO RUN THIS PROGRAM?
As the name implies, there is a little more to this program than simple barbells and dumbbells, but
you may be able to run it with less than you think. Here is a basic idea of what you will need:
- Enough Basic Gym Equipment to Deadlift, Overhead Press, Squat And Bench Press in a reasonable
and safe manner.
- Dumbbells or kettlebells or loadable handles. I will be using these occasionally in assistance and
conditioning work.
- Enough Room to carry things. I recommend at least 50 feet in a straight line - but if you don’t
have it and want to make lots of turns, then that will work as well.
- Even if you DON’T HAVE ROOM FOR CARRIES, you can still march in place. It is not nearly as
effective but is still far superior to standing in a static position.
- A Place to load an implement to or over. This can be as simple as loading a sandbag over a
barbell in a squat rack or onto a wooden board placed across some safety pins. You could also
use a yoke, a platform, stacked plyo boxes or just about anything that has height.
Just know that the average Men’s platform loading height at a standard strongman
competition is 52” while the average woman’s loading height is 48”. Do your best to comply
to these dimensions and use these heights respectively.
- An Implement to be front carried (Bear Hug Position) or taken to/over your shoulder. Ideally this
would be something like a Sandbag, Keg or Atlas Stone.
- But other improvised FRONT CARRY implements that could replace these would be:
- Natural Stones
- Old duffel bags filled with heavy items
- Logs/Stumps
- Water Jugs filled with water, sand or lead shot
- Stacked Weight Plates with a loading pin
- Barrels
- Boxes or Totes filled with heavy items
- People
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- Really anything that is big and cumbersome
* I HIGHLY Recommend that you use 3 separate Front carry items. You can get away with using 1
large sandbag and manipulating the weight each workout, but you will quickly grow to hate your
life…
In a Perfect World, you would invest in 3 Sandbags or Front Carry Implements.
Your LIGHT Sandbag Would be 25-50lbs Below Your Bodyweight.

Your MEDIUM Sandbag Would be loaded to your Bodyweight.
Your HEAVY Sandbag Would be 25-75lbs Above Your Bodyweight.
*These weights may seem ludicrous to you now because a sandbag feels MUCH heavier than
the weight on a Barbell…But you will catch up soon. You can either choose to purchase
some smaller Sandbags or you can get the above mentioned weights and fill them up as you
get stronger.
- An Implement to be used for Farmer’s Carry. Ideally this would be traditional Farmer’s Carry
Handles or Travel Farmer’s Carry Straps but you could also use Dumbbells, Kettlebells or a Trap
Bar.
- Other improvised FARMER’S WALK items could be:

- Buckets filled with heavy materials
- Water jugs or cans filled with water, sand or lead shot
- You could even use a wheel barrow if you can load it heavy enough.
- Holding Bumper plates or Pinching smooth side out metal weight plates
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HOW TO ESTABLISH A 1 REP MAXIMUM (1RM) / PERSONAL RECORD

(PR) & HOW TO PROGRESS
ON A WEIGHTED CARRY
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There are many ways to establish a 1RM weighted carry but for our purposes in this program we will
say that a 1RM or PR Weighted Carry is the most weight you can load on a particular implement and
carry 50 feet without dropping it or completely stopping forward progress.
You are allowed to use a belt if you wish (it may even be encouraged if you are carrying over 80-85%
of your 1RM Weighted Carry) but you may NOT use straps. A huge benefit of weighted carries is
building your grip. Using straps on something like a Farmer’s Walk would defeat some of the
purpose of the exercise. (There ARE Cases where Straps can be used on Farmer’s Walks & it will be
beneficial - But this is not one of them).
Before you begin, you may want to find some 1RM’s for the different carries used throughout this
program so that you can base your weight choices off of a percentage of your 1RM.
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SPECIAL NOTE:
When Breaking, Recording or Bragging about your Farmer’s Carry PR - you only state the weight
carried in EACH INDIVIDUAL HAND. So If I do a 50 Foot Farmer’s Carry with 315lbs in each hand. I
have completed a 315lb Farmer’s Carry…Not a 630lb Farmer’s Carry. A 315lb Farmer’s Carry is
Heavy. A 630lb Farmer’s Carry is not yet humanly possible. (That’s a 1,260lb Pick and Carry)
To avoid looking like a foolish new lifter or becoming a target of internet scorn…make note of this.
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FINDING YOUR PERCENTAGE:

Also, if you have a 200lb Farmer’s Carry PR (meaning you have successfully carried 200lbs in each
hand for the distance of 50 feet without any drops or stopping forward motion) and the Program Calls
for a 100 Foot Carry at 75% of Your 1RM:
You would Multiply 200 x .75. This will give you 150lbs which is the weight you should load in each
hand for your sets. (I know this is elementary for some of you, but I get this question every single
program I release).
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All of this said… since many of you will be brand new to regular weighted carries in your strength
programming, you may be better off taking a strictly linear approach to your progression because
your will be making gains a lot faster than a percentage method would allow. (Percentages really
only work well if you have accurate and up to date 1RM’s to base them off of).
For this reason, you will see me using the different load intensities of HEAVY, MEDIUM & LIGHT when
prescribing the carries for each training session. This is roughly what that means:
HEAVY Weighted Carries will kept to around 50 feet lengths and short Time Under Tensions (TUT).
However, these will bring the highest in intensity when it comes to load (Weight). - You will typically
see loads of 70% of your 1RM or Above.
MEDIUM Weighted Carries will stay around 100 foot Runs at moderate loads and/or TUT’s.
- Typically these loads will be 55%-70% of your 1RM.
LIGHT Weighted Carries will be longer. 150 feet lengths up to “As Far As possible” and/or Mindset
Challenge Distances. The Weights will obviously be lighter and may need some trial and error
adjusting before they feel correct.
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SOME GOAL IMPLEMENT WEIGHTS FOR PERSPECTIVE:

FRONT CARRY GOAL WEIGHTS
HEAVY - IMPLEMENT WEIGHTS (BODYWEIGHT + 50-75lb)
MEDIUM - IMPLEMENT WEIGHTS (BODYWEIGHT)
LIGHT - IMPLEMENT WEIGHTS (BODYWEIGHT - 25-50lb)
FARMER’S CARRY GOAL WEIGHTS

HEAVY - IMPLEMENT WEIGHTS (BODYWEIGHT + 25-75lb IN EACH HAND)
MEDIUM - IMPLEMENT WEIGHTS (BODYWEIGHT IN EACH HAND)
LIGHT - IMPLEMENT WEIGHTS (BODYWEIGHT - 25-50lb IN EACH HAND)
OVER THE SHOULDER GOAL WEIGHTS

HEAVY - IMPLEMENT WEIGHTS (BODYWEIGHT + 25-50lb)
MEDIUM - IMPLEMENT WEIGHTS (BODYWEIGHT)
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LIGHT - IMPLEMENT WEIGHTS (BODYWEIGHT - 75-50lb)
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PROGRAM LENGTH AND DETAILS

The Every.Day.Carry Program is an 18 Week Program with (2) - Nine Week Macro Cycles that are
broken into Six distinct Mesocycyles. The reason why this program is so long is because your first
3-6 weeks or training is going to be northing more than your body catching up and understanding
this new pace and modality of training (Survival Mode much of the time). Once past that, you will hit
some sort of homeostasis (where you won’t think you are going to die every second of the
workout)…and then finally, you will begin to actually perform around weeks 7-9…
I expect you to be hitting PRs by the time week 6 comes around but I think you would see near
“Noobie Gains” if you ran the program for its intended 18 week length. However, this is just my
opinion and I think you should do what you think is best for you and your training.
I would also like to see you attempt to treat the carrying/loading in this program as the biggest
strength priority…even over the big four main lifts. The reason being, if you carries increase
greatly, your other lifts will move up like magic.
But if you only treat the carries as something to get through and a box to check, then you will never
reap the benefits you could have it you treated them with the attention they deserve.
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Each one of the Distinct 6 mesocycles contains 3 weeks of training. Each week will consist of 4
workouts. Each training session will be focused on an individual weighted carry and one of the big
four strength movements.
Each day’s training session will consist of 3 main parts (occasionally there could be more or less
sections) and will also include an optional bodyweight conditioning that you can use to either further
challenge your lungs that day or as active recovery on a rest day or in a separate morning/evening.
But if your plan is to use this program at least in part for fat loss or sports performance, I would
highly encourage you apply these to your training regularly.
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Since these conditioning sessions are only bodyweight, they shouldn’t bite too much into your
recovery and may often actually aid in your body’s healing.
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No Individual workout should take you very long. Even with the added Bodyweight Conditioning, if
you obey the rest periods, no prescribed session should ever run over 90 minutes and most of the
trainings can be completed in 45 Minutes to an Hour.
Your Strength Work each session will always be done in Giant set format to build work capacity and
to save time and energy. I have done my best to make the Giant sets as easy to perform in a
commercial gym setting as possible. I know they are a pain, but the benefits outweigh cost once you
get used to using them.
Each day You will be working up to a top set of a prescribed Rep range on your main strength
movement of the day. Always try to get as heavy as you possibly can for each day’s rep range but do
NOT miss reps! You will see an approximate percentage of your 1RM where you may fall but ALWAYS
shoot for more if it is there because your 1RM’s may have already improved.
On each Giant Set, I have provided a number of rounds you are supposed to complete - These are
intended to be your working rounds or your tops sets for the day. THE PRESCRIBED ROUNDS DO NOT
INCLUDE YOUR WARM-UP SETS!
For example, here I have 5 Rounds of a Giant set where I am supposed to hit a top Set of 5 Squats:
*Complete as Many Warm-up Rounds as Necessary before Beginning your Working Weight Sets!
STRENGTH GIANT SET - (HEAVY) Add Weight to Each Exercise Every Round you are able
5 Rounds of the Following Giant Set
A. 3 Box Jumps As High As You Can - Focus on being explosive
B. 5 Squats or Box Squats (Goal is 75%-85% of Your 1RM)
C. 20 Hollow Rocks
D. :90 Seconds Rest to Manipulate and Record Weights
My Sets may look like this:

135x5
225x5
275x5
315x5
365x5
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405x5
455x5
500x5 (TOP SET OF THE DAY)
As you Can see, I would only record and count my last 5 sets of the day as my “Working” Sets. All
sets prior to the top working sets on the day are to be considered as warm-ups.
Each Session, continue to add weight each round until you hit your top set for the day.
For some workouts, you may have a higher number of rounds with lower numbers of reps. (7 Sets of
2 for instance) On these days, if by chance your top set comes earlier than expected, then just
complete your remaining rounds with appropriate weights to keep the intensity accurate to what
your body is telling you. In such an incident, your sets may look more like this:
315x2
365x2
405x2
455x2 (Can’t go any heavier that day)
455x2
455x2 (Starting to lose form)
440x2
Just continue to manipulate the weight appropriately each Round until all Rounds are complete.
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Each Day’s Giant Set will consist of:
ON LOWER BODY DAYS

A. An Explosive Movement to get your hips and posterior chain moving as fast as possible to prime
you for the main mover of the Day.
B. The main Lower Body Strength movement for the day (Deadlift or Squat variation)
C. A Core Variation that will help “Cue” your body to do what it is supposed to do during the deadlift
or squat.
ON UPPER BODY DAYS
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A. The Antagonistic muscle Movement in the same plane as the main muscle mover of the Day. (i.e.
The pull to the Push you will be working) Hence, you will be performing some sort of Row on
your Bench Press days and some sort of Vertical Pulling on your Overhead Press Days.
B. The main Upper Body Strength Movement for the day (Overhead press or Bench Press)
C. A Core or Rotational Exercise to build strength and explosiveness.
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After your Strength is completed, you will then have some Sort of Assistance work or Assistance
Finisher. I am not a big fan of the time it takes to complete assistance work personally (because
after I spent so much energy on my carries and strength stuff, I am usually ready to pack up and go
home.) So I use Assistance finishers as “Fun” and challenging way to get a lot of work done in a
short (Typically around 10 minute) period of time.
These Assistance Finishers will double as conditioning and will often have your muscles screaming
and your lungs heaving. Although they are mentally and physically tough, they will serve their
purpose by targeting weak points of the main lifts and helping to bring up some less used muscle
groups.
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OTHER CONSIDERATIONS:
DIET/EATING - Look, this program isn’t easy…in fact it is very, very hard. If you eat like a fool,
you are not going to have the fuel you need to get through these sessions. Without the nutrition to
recover from the beatings - at best, you won’t see the results you could have if you were eating
correctly, and at worst, you will become injured - forcing you to take time off or head to the Doctor
for treatment. Your Nutrition is at LEAST 50% responsible for the results you will see or will NOT see
from this program. A Bad Diet will make the majority of this training a waste of your time and
energy.
If you are willing to invest your time and effort into this program, then also invest in your diet and eat
like an adult. You know there are better fuels than fast food, ice cream and diet coke for your body
to use for performance.
I am not saying you need to be a psycho food Nazi with your eating…I am just saying, take a
moment before you put something in your mouth, and ask…”Is this bringing me closer or further
away from the person I am trying to become?”
Then act accordingly.
The results will speak for themselves.

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REST/RECOVERY - One of the first things you will discover about this training is that you will be
using muscles that you may have not used for a long time or maybe have NEVER used…Thus, your
soreness is going to be in different places and on different levels of intensity than you may have
been used to in the past.
That is ok - just like how the first time you squatted and you couldn’t imagine putting 200lbs on your
back because it was so painful…you will grow and adapt…just don’t get overwhelmed by it.
This entire program is about staying grounded in the present and completing the next step, the next
round or the next rep. Focus on that, not the program or workout in its entirety. If you have an Every
Minute on the minute carry section of the workout and you are on minute 5 out of 10, but find you
are really hurting and about to give up, just make it one more round. Then if you have the energy,
make another round. Then assess after that. But alway push a little further, go a little heavier and
last a little longer than you want to. Never give up until you have done a little bit more.
When you are out of breath, always go just a little before you feel ready and never stop until the all
the work is done. Stopping a set or session early because you are uncomfortable or tired is just an
extremely bad decision made in a single second of weakness.
One second decisions made in times of extreme duress are often ones that will haunt you for the rest
of your life. You are training your mind and body how to get comfortable in this uncomfortable
situation so that when hard real life things happen, the uncomfortableness will not be a foreign
feeling.
Like I said, this program is functional in more ways than one.

_____________________________________
The problem with regularly pushing into physical and mental areas that your body isn’t comfortable
with is that everything costs something. Thus, you either need to pay in the form of recovery or in
the form of pain and injuries. It is your Choice.
Page 20
Eating well and staying hydrated will do a ton to help your body’s recovery from the daily car
crashes you will be putting it through, but it will not be enough if you are skipping sleep, drinking too
much alcohol and not doing anything each day to help your body actively heal.
During this program, you are training like an athlete. That means you have to live like an athlete.
This implies a curfew, choosing sleep over screens and spending at least a little time each day
focused on helping your meat vehicle get ready for the next session you are going to put it through.
This active recovery could be stretching, rolling on a lacrosse ball/ foam roller, yoga, meditation,
cold plunges, sauna, dry needling, massage, etc…a literal cornucopia of options and gimmicks to
choose from that if you just spent 30-60 minutes a day working, then you would highly increase your
mobility, productivity, decrease your pain, increase your training ability and potentially stop a future
devastating, life changing, injury from happening….
Or you could stare at Social media on your phone in a hunched over position for the next hour…
your choice….Do Your Homework if you want to Ace the Test when it comes…
_____________________________________
Page 21
EVERY single choice you make today is either moving you closer to or further away from the person
you want to become.
5 years from now, all you will be is a collection of each day’s choices.
Make a Decision.
Page 22
MACRO1/MESO1/WEEK1/DAY1
WEIGHTED CARRY - (HEAVY)

At the Top of Every Minute for 10 Minutes Complete
3 Farmer’s Deadlifts (Just a Deadlift with the Implements in your hand)
50ft Farmer’s Carry @ 75% of Your 1RM 50ft Carry without Drops
Take the Remainder off the minute to Rest
STRENGTH GIANT SET - (MEDIUM) Add Weight to Each Exercise Every Round you are able
A. 3 Sandbag Over Shoulder (Light(ish)
B. 6 Conventional or Paused Deadlifts (Pause 2” off the Floor) (Goal is 70-80%+ of your 1RM)
C. :30 Second RKC Plank
ASSISTANCE FINISHER - (LIGHT)

Load a Bar with 60% of Your 1RM Deadlift and Get in Front of a Clock
Minute 1: 2 Deadlifts
…Continue to add 2 Reps Every Minute until you can no longer keep up with the Clock.
OPTIONAL BODYWEIGHT CONDITIONING:

At the Top of Every Minute for 10-15 Minutes depending on your level
5 Burpees
5 Squats
5 Push-Ups
15 Mountain Climbers
15 Jumping Jacks
If you want more rest, move faster. Advanced athletes will get this done in 25-30 seconds. If you
cannot fit all of this into the minute then drop the reps to 3/3/3/12/12 Respectively.
Page 23
______________________________________________________________
NOTES:
STRENGTH GIANT SET - (LIGHT) Add Weight to Each Exercise Every Round you are able
3 Rounds Of the Following Giant Set
A. 8 Close Grip Chin-Ups or 16 Wide Grip Inverted Rows
B. 8 Standing Strict Presses or “Z” Presses (Goal is 60-70%+ of your 1RM)
C. 8 Standing Plate Halos (Each Side)
WEIGHTED CARRY - (MEDIUM)

Load a Barbell with 50% of Your 1RM - Then Complete 3 Rounds
10 Standing Strict Presses - On Last Rep, Stay at Lockout
6 Step Waiter’s Walk (BB in Lockout Position)
Rest :90 Seconds Between Rounds
ASSISTANCE FINISHER - (LIGHT) Add Weight Each Round you are able
4 Rounds of the Following Circuit- Use Same Dumbbells for the Entire Round
A. 8 Bent Over Rear Delt Flyes
B. 8 Standing Lateral Raises
C. 8 Standing Arnold Presses
D. 8 Standing Semi-Supinated Strict Presses
No Rest Between Exercises - 2:00 Minutes Rest Between Rounds

Get As Far As you Can in 10 Minutes
Page 24
1 Pull-Up
2 Dips or Push-Ups
3 Squats
2 Pull-Ups
4 Dips or Push-Ups
6 Squats
4 Pull-Up
8 Dips or Push-Ups
12 Squats
5 Pull-Ups
16 Dips or Push-Ups
24 Squats…
Continue to Double the Reps of Each Exercise, Each Round - Get as Far as you Can in 10 minutes.
______________________________________________________________
NOTES:
WEIGHTED CARRY - (LIGHT)

At the Top of Every Minute for 10 minutes Complete:
4 Sandbag Sprawls (Like a Burpee but your chest hit the sandbag)
50 Foot Sandbag Carry (Bear Hug Position) - As Close to Bodyweight as Possible
Take the Remainder of the Minute to Rest
*If you need further explanation of this workout, check out the video titled, “7 Brutal Sandbag Workouts” on My Youtube
Channel!
Page 25
B. 5 Squats or Box Squats (Goal is 75%-85%+ of Your 1RM)
C. 20 Hollow Rocks
ASSISTANCE FINISHER - (MEDIUM)

4 Rounds of The Following Giant Set
Load A Squat Bar with 50% of Your 1RM Front Squat or Zercher Squat - High Bar Could potentially
work as well
A. 5 (1&1/2) Front or Zercher Squats * Drop into the hole, complete a Half-Rep, Drop Back in the Hole, Complete the
Full Rep - That constitutes a single Rep.
B. 8 Sandbag Squats (Medium Weight) *Sandbag In Bearhug Position, Drop Extra Deep so the sandbag drops
between your thighs, make sure you squeeze your Upper back and Butt for a Hold at the Top of Every Rep
C. :45 Second Wall Sit with Hands Above your Head
D. No Rest Between Exercises, 2:00 Minutes Rest Between Rounds

4 Rounds
20 Squats
20 Stepping Lunges
20 Jumping Lunges
20 Jumping Squats
NO REST between exercises. Rest as little as needed between exercises. Embrace the burn.
______________________________________________________________
NOTES:
LOADING - (HEAVY)
At the top of Every Minute Complete:
3 Sandbag Loads over a Bar or to a Platform *(Men’s Height 52” / Women’s 48”)
Sandbag Should be Bodyweight or Heavier
Page 26
STRENGTH GIANT SET - (Medium) Add Weight to Each Exercise Every Round you are able
A. 8 Single Arm Dumbbell or Kettlebell Rows (Each Side)
B . 6 Bench Presses or Close Grip Bench Presses (Goal is 70-80%+ of your 1RM)
C. 7 Dragon Flags or 12 Leg Raises (Try to control your leg’s descent slowly)
A. 12 Dumbbell Squeeze Presses (Press the DB’s Against each other for the entirety of the Rep)
B. 12 Dumbbell or Kettlebell Straight Arm Pull-Overs
C. :30 Seconds Max Rest Deficit Push-Ups (Hands supported on DB’s - Chest Touches the Ground)

Every :30 Seconds for 10-15 Minutes Depending on your level
3 Pull-Ups
7 Push-Ups
12 Squats
______________________________________________________________
NOTES:

At the Top of Every Minute for 10 minutes
3 Burpees (Optional)
100 Foot Farmer’s Walk @ 70% of Your 1RM 50ft Walk without Drops
Page 27
A. 4 Burpee Broad Jumps (Jump As Far As possible)
B. 8 Deadlifts or 8 Snatch Grip Deadlifts (Goal is 60-70%+ of your 1RM)
C. Ab Wheel Roll Outs or Barbell Roll-Outs
ASSISTANCE FINISHER - (HEAVY)

Complete As Many Rounds As you Can in 10 Minutes
A. 5 Romanian or Stiff Leg Deadlifts (Heavy Weight)
B. :20 Seconds Max Rep Single Arm DB/KB Rows - Hand Pronated - Left Side (HEAVY)
D. :20 Seconds Rest
D. :20 Seconds Max Rep Single Arm DB/KB Rows - Hand Pronated - Right Side (HEAVY)

In Front of a Running Clock - Use Inverted Rows if You can’t Do Pull-Ups
Minute 1: 1 Pull-Up/2 Burpees/3 Push-Ups/4 Squats
Minute 2: 2 Pull-Ups/3 Burpees/4 Push-Ups/5 Squats
...Continue to add reps every minute until you can no longer keep up with the clock. If you aren’t
tired enough, work your way back down the ladder.
MINUTES COMPLETED: _________________

______________________________________________________________
NOTES:
A. 3 Weighted Pull-Ups or 6 Bodyweight PU’s or 12 Inverted Rows
Page 28
B. 5 Strict Presses or Jerk/Split Jerk (Goal is 75-85%+ of your 1RM)
C. 6 Hanging Windshield Wipers or 6 Hanging Rainbows (Each Side)

Set the Safety Pins of the Rack to Eyebrow Level & Load a Bar with 65-75% of Your 1RM Strict Press
12 Pull-Ups
12 Pin Presses (Dead Stop on the Pin Every Rep)
12 Dips or 24 Push-Ups
10 Pull-Ups
8 Pull-Ups

Complete As Many Rounds as possible in 10 Minutes
100 Foot Single Arm DB/KB Waiter’s Walk (Left Side) - Moderate Weight
100ft Single Arm Farmer’s Walk (Right Side) - Light(ish) Weight

In Front of a Running Clock
2:00 Minutes Max Reps Hand Release Push-Ups
2:00 Minutes Hollow Rocks or Holding Hollow Position
:90 Seconds Max Reps Hand Release Push-Ups
:90 Seconds Max Reps Hollow Rocks or Holding Hollow Position
______________________________________________________________
NOTES:
Page 29

At the Top of Every Minute for 10 Minutes Complete:
3 Sandbag Squats - Squeeze Upper Back and Butt Every Rep for a Hold
Followed by a 50 Foot Sandbag Carry
Take the Reminder of the Minute to Rest
A. :15 Seconds Kettlebell or Dumbbell Snatches (Each Side - Explosive Hips)
B. 6 Squats or Front/Zercher Squats (Goal is 70-80%+ of your 1RM)
C. :30 Second Hanging “L”Sit or 8 Hanging Leg Raises

Grab a Pair of Light(ish) Dumbbells
For the next 5 Minutes You can choose between Lunges or Step-Ups. There are no sets - You just
move for 5 Minutes.
But Every time you need to stop, you owe 4 Pull-Ups or 8 Inverted Rows before you can return to the
Lunges.
A good Goal would be 40 (Total) Lunges per minute or 200 Total Reps.
SCORE:__________________

If You have the Space to Run:
Complete As Many 200 Meter Sprints as Possible in 10 Minutes
If You Don’t Have Space to Run, you have an 7 Minute Wall Sit. - Use this time to contemplate where a
place to run might be. Being able to sprint is more important than your bench.
Page 30
______________________________________________________________
NOTES:
LOADING - (MEDIUM)
At the Top of Every minute for 10 Minutes Complete
3 Sprawl, Sandbag Over the Shoulder *Do a burpee but let your chest hit the bag, once you land from the jump, pick
up the sandbag and throw it over your shoulder. This constitutes one rep.
Sandbag Should be As Close to Bodyweight as Possible
A. 8 Pendlay or Bent Over Rows (Use Same Weight & Same Bar as Bench Press - If Possible)
B. 8 Bench Presses or Pin Bench Presses (Goal is 60-70%+ of your 1RM)
C. 8 Bandy Twisty Things or Wood Chops (Each Side)
ASSISTANCE FINISHER - (HEAVY) Add Weight Each Round you are able
4 Rounds (12 Total Minutes)
Minute 1: 5 Close Grip Bench Presses (Heavy Weight)
5 Pull-Ups or 10 inverted Rows
Remainder of the Minute to Rest
Minute 2: 15 Neutral Grip Flat Dumbbell Presses (Keep Elbows at Sides) - Moderate Weight
5 Pull-Ups or 10 Inverted Rows
Minute 3: 20 Seconds of Tricep Extensions or your favorite Tricep Exercise - (Light Weight Tons of
Reps)
Take the remainder of the minute to rest, then it is right back up to the top with the next minute.

3 Rounds with as Little rest as Possible
Page 31
:60 Seconds Max Reps Push-Ups - Full Out Effort!
100 Foot Bear Walk
100 Foot Gator Walk
100 Foot Crab Walk
Get Right back to your Push-Ups.
______________________________________________________________
NOTES:

150 Foot Farmer’s Walk with 65% of Your 50ft Maximum Carry without Drops
A. 3 Sandbag Over Shoulder (As Close to Bodyweight As You Can)
B. 5 Deadlifts or 13” Block Pulls (Goal is 70-80%+ of your 1RM)
C. 10 Standing Banded Crunches or 10 Hanging Knee Raises
ASSISTANCE FINISHER - (MEDIUM) Add Weight Each Round you are able
5 Total Rounds
:15 Seconds Barbell Rows
:15 Seconds Rest
:15 Seconds RDL’s or SLDL’s (Same weight & Barbell)
:15 Seconds Zercher Squats
:15 Seconds Zercher Hold or March Or Walk if you have the Room (Same weight and Barbell)
:30 Seconds Rest
Back to the Top. (Add weight to the Bar if You are able)
Page 32
*If you need help, This Finisher is explained in depth on my Youtube page. The Video is titled, “A Great Way to Finish Your
Deadlift Day.”

In Front of A Running Clock :20 Seconds Cossack Squats (Alternating)
:10 Seconds Wall Sit
For 8 Rounds (4:00 Minutes)
Then rest one Minute Before Completing:
:20 Seconds Pistols (Alternating) Hold onto nothing if Necessary

:20 Seconds Duck Walk (Keep tension on quads the entire time)
:10 Seconds Hating Your life (Rest)
______________________________________________________________
NOTES:
A. 3 Weighted Pull-Ups or 10 Bodyweight PU’s / 25 Inverted Rows
B. 6 Strict Presses or Push Presses (Goal is 70-80%+ of your 1RM)
C. 8 Landmines (Rotating Ab Exercise) - Each Side
Page 33
Set the J-Hooks A Few Inches Below Your Strict Press Lockout
Load the Bar with 80% of Your 1RM Strict Press - *(Start Each Rep by getting into a 3/4 squat under the bar at
Strict Press lockout Position - SQUAT the weight up our of the rack to begin - Don’t Press the Bar Out with your Arms)
:30 Seconds Static Strict Press Hold or March in place @ 80% of Your 1RM
1:00 Minute to Rest and Add Weight if You Are Able
:30 Seconds Static Strict Press Hold or March in place @ 85-90% of Your 1RM
:30 Seconds Static Strict Press Hold or March in place @ ???
…Continue to add Weight for as many Rounds as you Are able for 10 Minutes. Many People Can
hold much more than their PR at lockout so don’t be afraid to push above your 1RM.

Load a Barbell with 30-50% of Your 1RM “Z” Press
:20 Seconds of As Many “Z” Presses as you Can
:10 Seconds Rest
12 Rounds (6:00 Minutes of Work)

Complete the Ladder
10 Burpees
1 Handstand Push-Up or Pike Push-Up
9 Burpees
2 Handstand Push-Ups or Pike Push-Ups
8 Burpees
7 Burpees
…Continue to manipulate the reps (They should always total 11) Until, you complete the ladder.
______________________________________________________________
NOTES:
Page 34
50 Foot Sandbag Carry (At Bodyweight or Heavier)
50 Foot Farmer’s Carry (At 70-80% of your 1RM 50ft Carry)
A. 4 Burpee Pull-Ups (Pull-Up Bar should be at least 1 Foot above reach)
B. 8 Squats or Pause Squats (Goal is 60-70%+ of your 1RM)
C. 15 Weighted Decline Sit-Ups

TEMPO Reps (4 Sec Descent, 4 Sec Pause, 4 Sec Ascent, 4 Sec Pause)
5 TEMPO Squats @ 65% of Your 1RM
5 TEMPO Sandbag Squats @ Bodyweight - Upper Back & Butt Squeeze Each Rep
Rest one minute and change the Weights
1 TEMPO Squat @ 85% of Your 1RM
1 TEMPO Sandbag Squat @ Bodyweight - Upper Back & Butt Squeeze Each Rep

2:00 Minutes Max Reps Hindu Squats
2:00 Minutes Max Reps Feet Anchored Sit-ups
Page 35
:90 Seconds Max Hindu Squats
:90 Seconds Max Reps Feet Anchored Sit-ups
:60 Seconds Max Reps Hindu Squats
______________________________________________________________
NOTES:
LOADING - (LIGHT)
4 Rounds (Light-ish Sandbag)
1:00 Minute Max Reps Loads over a Bar or to a Platform *(Men’s Height 52” / Women’s 48”)
2:00 Minutes Rest Between Rounds
Beat the Last Round’s Score
A. 5 Deadlift Rows (If possible) 5 Single Arm DB Rows - Each Side (If Not Possible)
B. 5 Bench Presses or Floor Presses (Goal is 75-85%+ of your 1RM)
C. :30 Second Side Plank (Each Side)
Load a Barbell with 65-75% Of your 1RM Bench and set safety pins at your sticking point. - EVERY
REP should be PAUSED on the pins!
Complete 8 Pin Bench Presses

8 Dips or Bench Dips if Necessary
8 Push-Ups
Rest :90 Seconds
Page 36
7 Push-Ups
Rest :90 Seconds

6 Push-Ups
Rest :90 Seconds
Continue this Pattern with 5, 4, 3 Reps Respectively.

Tabatas (9:00 Total minutes)
:20 Seconds Max Reps Plyometric Push-Ups onto stacked Plates (As High As you Can)
:10 Seconds Rest
1:00 Minute Rest
:20 Seconds Max Reps Deficit Push-ups on top of Stacked Plates

:10 Seconds Rest
______________________________________________________________
NOTES:
END OF MESOCYCLE1
Page 37
5 Rounds - Adding Weight Every Round You Can
Line Up Both of your Farmer’s Carry Implements and Your HEAVY Sandbag at the Start
Then - As Fast As possible
50 Foot Single Arm Farmer’s Carry (Left) - As Close To Body Weight As Possible
Sprint Back to the Start
50 Foot Sandbag Carry (Bearhug) - Bodyweight or heavier if Possible
50 Foot Single Arm Farmer’s Carry (Right) - As Close To Body Weight As Possible
Rest :90 Seconds to 2:00 Minutes Between Rounds
A. 4 Box Jumps (As High & Explosive as You Can Manage)
B. 4 Deadlifts or Paused Deadlifts (Goal is 85-90%+ of your 1RM)
C. :40 Second Long Lever Plank

1 Round of Full Effort or 2 Rounds of Slower Paced, Controlled Effort
Load a Bar with 75% of your 1RM Deadlift
1:00 As Many Deadlifts As possible
1:00 Minute to Rest and Drop the Weight to 65% of Your 1RM
:45 Seconds As Many Deadlifts As Possible
:45 Seconds to Rest and Drop the Weight to 55% of Your 1RM
:30 Seconds As many Deadlifts As possible
Rest 2:00 Minutes, load the Bar back up to 75% and Try to beat the previous Round’s Score. But if you
feel you REALLY gave it all, then kill it after 1 round and get onto your recovery.

7 Minute Dead Hang From a Pull-Up Bar.
Every time you drop off the bar, you owe 5 Burpees, then immediately get back on the bar.
If you do not have a Pull-Up bar, find a tree limb. If you have a shortage of trees, find a pipe, an I
beam or a tall person’s arm. Come on people…
______________________________________________________________
Page 38
NOTES:
C. 8 Hanging Side Leg Raises (Each Side)

Load a Barbell With 70% of Your 1RM Strict Press
At The Top of Every Minute For 10 Minute Complete
2 Strict Presses & 2 Pause Push-Presses (Pause in Bottom of Leg Dip then explode & Press)

4 Rounds of the Following Giant Set - Moderate Weight
5 Single Arm Dumbbell Presses (Left Side)
100 Foot Dumbbell Waiter’s Walk (Left Side)
10 Pull-ups or 20 Inverted Rows
5 Single Arm Dumbbell Presses (Right Side)
100 Foot Dumbbell Waiter’s Walk (Right Side)
***No Rest between exercises. Take :90 Seconds Rest after you have finished the cycle and get right
back to it.

As Fast As you Can
15 Dips or Bench Dips If Necessary
Page 39
15 Squat Jumps
10 Squat Jumps
5 Squat Jumps
______________________________________________________________
NOTES:
C. 12 Deadbugs

(Load a Bar with 35-45% of Your 1RM Squat and Set a Clock
3:00 Minutes as Many Squats as Possible without RE-RACKING the Bar!
3:00 Minutes Rest
2:00 Minutes Rest
1:00 Minute as Many Squats as Possible without RE-RACKING the Bar!
1:00 Minutes Rest

Minute 1: 150 Foot Carry As Close to Bodyweight As Possible (Lightish Sandbag)
Minute 2: Rest
Minute 3: 200 Foot Carry Same Sand Bag
Page 40
Minute 4: Rest
Minute 5: 250ft Carry - or Failure (If your Legs Collapse - Stop)
Minute 6: Rest
Minute 7: 300ft Carry - or Failure

Be the Clock…
Imagine you are the second Hand standing on top of a big clock face.
Face the 12 and complete 12 Stepping lunges or 24 Squats.
Turn to 11 O’Clock and perform 11 Stepping Lunges or 22 Squats.
Continue to go back in time until you complete all the numbers on the Face of the Clock.
If this is too easy, make every rep Jumping. It will no longer be easy.
______________________________________________________________
NOTES:
LOADING- (HEAVY)
Sandbag Heavy Sandbag or Increase Height of Loading Platform
A. 8 Dumbbell or Kettlebell Gorilla Rows (Each Side)
B. 4 Bench Presses or Close Grip Bench Presses (Goal is 85-90%+ of your 1RM)
C. 1:00 Minute Single Arm Dumbbell Hold - Each Side - Heaviest Dumbbell Possible
Page 41
Complete at Many Rounds As Possible in 10 minutes - Light Weight
4 Burpee Lateral jumps over the Bar
4 Pendlay Rows (Same Barbell)
4 Floor Presses (Same Barbell)
Rest as little As needed between Rounds
SCORE:_______________

Push-Up Challenge
Begin in a standing position.
Drop and Complete 1 Push-Up
Return to standing position
Drop and Complete 2 Push-Ups
….Work you way up to 10 (At least) Push-Ups, then work your way back down the ladder. No rest on
this one.
______________________________________________________________
NOTES:

For 12 Minutes
ODD Minutes: Max Distance Farmer’s Carry @ 65% Of Your 1RM *Once your grip fails, take the reminder of the
minute to rest
EVEN Minutes: 10 Farmer’s Deadlifts & Take the remainder of the Minute to Rest
Page 42
A: :30 Seconds Kettlebell or Dumbbell Swings (Heavy Weight, Explosive Hips)
B: 5 Deadlifts or Snatch Grip Deadlifts (Goal is 75-85%+ of your 1RM)
C: :45 Second Long Lever Plank
Once You Grab the Bar, Do Not Release it Until The Complex is Complete
6 Snatch Grip Deadlifts (Heavy)
10 Snatch Grip Shrugs
:30 Seconds Snatch Grip Holds (Just standing and Holding or Marching)
Strict 1:00 Minute Rest
…If you Chose your Deadlift weight Correctly, this will be extremely taxing for your Back, Traps and
Grip. Manipulate the weight each Round to make it appropriate.

10 Minute Plank
Rotate as much as you would like side to side, lift your butt up in the air, shake out your arms…do
what you need to do - just get through it.
Do not let your knees hit the deck and keep 3 points of contact the entire time. We have had all
levels of individuals complete this challenge from as young as 8 and as old as 67. You can do this, it
is only your mind that is stopping you. This is a choice.
______________________________________________________________
NOTES:
Page 43
C. 6 Full Contact Twists (Each Side)

3 Rounds - Load the Bar to 30-40% of Your 1RM Strict Press
Perform 6 TEMPO (4 Seconds Up, 4 Seconds Pause, 4 Seconds Down) Strict Presses.
On the Last Rep, hold the Bar a Lockout for :20 Seconds
Immediately Perform 10 Push Presses.
On the Last Rep, hold the Bar at Lockout for :20 Seconds

4 Rounds (Light-ish)
10 Standing Semi-Supinated Dumbbell Strict Presses (Use legs if shoulders give out)
On last Rep - Dumbbell Waiter’s Walk at lockout for :30 Seconds
Drop DB’s to your sides and complete 10 Shrugs (2 Count Pause at Top)
On last Rep - Hold the Dumbbells at Top Position for :30 Seconds

4 Rounds
100 Foot Bear Crawl
100 Foot Burpee Broad Jumps
100 Foot Crab Walk (Forward or Backward)
Take as little rest as Possible between walks & Rounds
______________________________________________________________
NOTES:
Page 44
As Many Rounds As Possible in 10 minutes:
3 Sandbag Picks. *Pick up to Chest height and hold for 1 Count. (Heavy Sandbag)
7 Sandbag Squats - DEEP Squeeze Butt and Upper Back Every Rep (Same Sandbag)
50 Foot Carry (Bearhug Position) - Same Sandbag
Rest as long as needed Between Rounds but You are trying to complete as many Rounds as You can
in the Given 10 minutes:
SCORE:______________
A. 3 Sandbag Over Shoulder (As Close to Bodyweight as Possible)
C. :60 Second Weighted Plank

Load a Squat Bar to 60% of Your 1RM
Complete 20 Reps
Rest :60 Seconds
Complete 15 Reps
Rest :60 Seconds
Complete 10 Reps
Rest :60 Seconds
Complete As Many Reps as possible - But STOP if You reach 20!

3 Minutes Max Reps Burpee Lateral Jumps
3 Minutes Max Reps Prisoner Squats
1 Minute Max Reps Burpee Lateral Jumps
Page 45
1 Minute Max Reps Prisoner Squats
______________________________________________________________
NOTES:
LOADING - (MEDIUM)
5 Reps Loads over a Bar or to a Platform *(Men’s Height 52” / Women’s 48”) MEDIUM WEIGHT
A. 6 Eccentric Dumbbell Rows (Each Side) - 7 Second Eccentric (Descent) - Explosive Row Up
C. 6 Pallof Presses (Each Side)
4 Rounds
:30 Seconds Single Arm DB Rows Left - Heavy - Use Straps if Necessary
:30 Seconds Single Arm DB Rows Right - Heavy - Use Straps if Necessary
:30 Second Rest
:30 Seconds Incline Bench Press (HEAVY Weight) - Rest Pause Sets if Needed
:60 Seconds Rest
Go right back into your rows!

For 2 Minutes, Complete as MANY Push-Ups as you can WITHOUT breaking plank position. You can
shake out your hands but NO putting your knees down. If you have to plank for 2 minutes, do that.
Page 46
Once you have completed your 2 minutes of Push-ups, You have 2 minutes of rest.
Now 1:00 Minute Max Reps Push-Ups - Don’t break Plank position
1:00 Minute Rest
:30 Seconds Max Reps Push-Ups
:30 Seconds Rest
______________________________________________________________
NOTES:

Load Farmer’s Handles, a Trap Bar or Dumbbells to 70% of Your 50 Foot Maximum Carry without
Drops - then Complete the Following in Front of a Running Clock
Minute 1: 150 Foot Farmer’s Walk - Take the Remainder of the Minute to Rest
A: 2 Sandbag Over Shoulder - Bodyweight or Heavier
B: 3 Deadlifts or “13 Inch Block Pulls (Goal is 85-95%+ of your 1RM)
C: 20 Hollow Rocks
Page 47
10 Minutes to Build up to Your Heaviest Row Complex - A COMPLEX means that you Complete ALL
Reps of ALL exercise before Releasing the Bar.
4 Rounds - Aiming for the Heaviest Round Possible - Add Weight Every Round You Can
5 Strict Pendlay Rows
5 Barbell Rows
5 Deadlift Rows
Rest as Long As you Think you need Between Rounds

Deck of Cards Workout. Complete the Number of reps corresponding with the number on the Card.
Face Cards = 10 Reps, Aces = 11.
HEARTS - Burpees
SPADES - Pull-Ups or Inverted Rows
DIAMONDS - Jumping Squat Lateral Jumps
CLUBS - Handstand Push-Ups or Pike Push-Ups
…Get as Far as possible in 12 Minutes
______________________________________________________________
NOTES:
C. :30 Seconds Weighted Russian Twists (Heavy) - Each Side
3 Rounds - Load a Bar Lighter than you would like to for a “Z” Press ( I recommend 95lbs or Lighter)
Page 48
Sit and Complete as Many “Z” Presses as Possible with good form.
Once you have hit muscle failure, Stand & Clean the Bar to Strict Press position.
Now Complete as many Strict Presses as Possible (Same weight) with good form.
Once You have hit Muscle Failure, Begin to use your legs in the press and complete as many Push-
Presses as Possible until Failure.
Rest 2 Minutes, Drop some of the weight on the bar and do it 2 More Times.

GO HEAVIER THAN YOU DID IN WEEK 3!!!

At the Top of Every Minute for 10 Minutes
3 Bodyweight Man Makers*
100 Foot Bear Walk
Take the remainder of the minute to rest, but once the second hand begins the new minute, it is time
to start moving again. If you want more rest, move faster.
*Bodyweight Man Maker =

Begin Standing.
Drop and perform 1 push-up.
Once Done, rotate completely to the side pointing your left hand toward the sky.
Return your hand and perform another push-up.
Page 49
Now rotate all the way with your right hand and then Return to push-up position.
Stand and jump.
This is one rep.
______________________________________________________________
NOTES:

A. :30 Seconds Kettlebell or Dumbbell Swings (Heavy Weight - Explosive Hips)
C. 8 Medicine Ball Squat Jumps Immediately Following your Squats
D. :45 Second Wall Sit With Hands Above Your Head
E. :90 Seconds Rest to Manipulate and Record Weights
3 Bulgarian Split Squats - Each Side (Moderate Weight)
Rest 2-4 Minutes - Then
At the top of Every minute for 10 minutes

3 Front Foot elevated Split Squats - Each Side (Moderate Weight)

Complete as many 50 Foot Runs as You Can in 10 Minutes
5 Sandbag Squats
5 Steps Holding the Sandbag
5 Sandbag Squats
Page 50
…Rinse & Repeat until you hit the 50’ Marker, then Turn, Rise & Repeat Some more. See how many
Runs you can complete in 10 Minutes.

As Fast As Possible broken into whatever reps and sets are needed. BUT You cannot move onto the
next exercises until ALL reps of the current Exercise are Complete!
120 Feet Anchored Sit-Ups
150 Push-Ups
200 Hindu Squats (USE FULL RANGE OF MOTION)
______________________________________________________________
NOTES:
LOADING - (LIGHT)
“Bring Sally Up” Sandbag Picks (Pick and stand at lockout with Sandbag in Bear hug Position then
drop it).
Find the Song, “Flower” by Moby. Hit play and then follow the lyrics. Every time it says bring Sally Up
- Lift the Sandbag to Bearhug Lockout Position and Hold it until the song tell you to, “Bring Sally
Down”, At which point, Drop the Sandbag and Rest there until you are told to bring her back up.
A Sandbag @ Bodyweight or heavier is recommend here.
C. 7 Dragon Flags or 14 Laying Leg Raises
Page 51
5 TEMPO Bench Presses @ 65% of Your 1RM
5 TEMPO Push-Ups
4 TEMPO Push-Ups
3 TEMPO Push-Ups
2 TEMPO Push-Ups
1 TEMPO Bench Press @ 85% of Your 1RM
1 TEMPO Push-Up

On the Clock
Minute 1: Max Reps Close Grip Push-Ups
Minute 2: Rest
Minute 3: Max Reps Wide Grip Push-Ups
Minute 4: Rest
Minute 5: Max Reps Deficit Push-Ups
Minute 6: Rest
Minute 7: Max Reps Hand Release Push-Ups
Minute 8: Rest
Minute 9: Max Reps Regular Push-Ups
Minute 10: Rest
______________________________________________________________
NOTES:
Page 52
END OF MESOCYCLE2

Work Up to 80-85% of Your 1RM 50ft Carry
Then Take no more than 5 More Rounds to Find a New 1RM 50ft Farmer’s Carry
Take as Long as needed Between Rounds
A. 4 Burpee Broad Jumps (As Far and Explosive as Possible)
B. 2 Deadlifts or Paused Deadlifts (Goal is 95-100%+ of your 1RM - Find a New PR!)
For 10 Minutes - Load 1 Bar With Light to Moderate Weight & use it for all exercises
ODD MINUTES - :20 Seconds Romanian Deadlifts / :20 Seconds Shrugs / :20 Seconds Rest
EVEN MINUTES - :20 Seconds Snatch Grip Deads / :20 Seconds Snatch Grip Shrugs / :20 Seconds
Rest
Try not to use Straps but have them handy in case your grip fails

In Front of A Running Clock
3:00 Minutes Prisoner Squats
3:00 Minutes Bodyweight ManMakers
1:00 Minute Prisoner Squats
1:00 Minute Bodyweight ManMakers
Page 53
______________________________________________________________
NOTES:
C. :30 Second Single Arm Dumbbell Hold (Each Side) - Heaviest Dumbbell Possible

At the Top of Every minute for 10 Minutes Complete:
3 Push-Presses @ 75% of Your 1RM Push-Press
But perform a slow 4 Second Eccentric on the descent.

Grab 2 DB/KB’s That You Can Strict Press 15-20 Times
Complete 10 Standing Strict Presses But at Lockout,
Hold the Dumbbells In Overhead “Shrug”Position - (Do a Shrug With your Arms Above your Head)
Walk 100 Feet Holding this Position
Then Complete 10 Push-Presses With the Same Dumbbells
Do this 4 more times for a Total of 5 Rounds.

10 Rounds
:10 Seconds Pull-Ups or Inverted Rows
:20 Dips or Deficit Push-Ups
:30 Seconds Plank
______________________________________________________________
Page 54
NOTES:

4 Sandbag Sprawls (Like a Burpee but your chest hits the sandbag)
Channel!
A. 2 Sandbag Over Shoulder - (As Close to Bodyweight as Possible)
B. 1 Squat or Box Squat (Goal is 100%+ of Your 1RM - Hit a New PR!)
C. 7 Hanging Leg or Knee Raises
Start with a lightly Loaded Squat Bar and get in front of a clock.
At the top of Every Minute for 10 Minutes::
1 Squat,
1 Pull-Up
1 Burpee
Add Weight.
How much weight You add is up to you but see how heavy you can get in the given 10 Minutes…You
can have 12 minutes if you think you have something good going.
SCORE: _____________
Page 55
8 Rounds
40 Meter Hill Sprint
Bear Walk Back Down
2:00 Minutes Rest once you have returned to the Starting Line
______________________________________________________________
NOTES:
LOADING- (HEAVY)
Use a Heavy Sandbag or increase Height of Loading Platform
A. 8 Chest Supported Rows or Single Arm Dumbbell / Kettlebell Rows (Each Side)
C. 20 “V” Sit-Ups
Grab some Medium Weight Dumbbells and Become the Clock... Imagine you are the Second Hand
standing on the face of a big analog clock.
Face the 12 O’Clock position and complete 12 Push-Ups w/ the DB’s in your hands.
When Done your Push-Ups, Clean and Press the Dumbbells.
Turn to 11 O’Clock and perform 11 Push-Ups - Then Clean & Press the DB’s
Turn to 10 O’Clock and perform 10 Push-Ups 7 & Clean and Press the DB’s
Page 56
If this is too easy, Make it a 24 hour Clock and Rotate to the Right.
Begin with 12 Push-Ups then move to the 1 O’Clock (1300 Hours) Position and perform 13 Push-ups.
Then move to 2 O’clock (1400 Hours) and perform 14 Push-Ups.
Then 1500 /15 Push ups, 1600, 16 Push-Ups, Etc...Until you finish all the numbers on the face of the
clock.

2:00 Minutes Max Reps Leg Raises or Hanging Leg Raises if Possible
:90 Seconds Max Reps Leg Raises or Hanging Leg Raises if Possible
______________________________________________________________
NOTES:

3 Burpees
A. :30 Seconds Kettlebell or Dumbbell Swings (Heavy, Explosive hips)
B. 3 Deadlifts or Snatch Grip Deadlifts (Goal is 80-90%+ of your 1RM)
C. 8 Ab Wheel Roll-Outs or Barbell Roll-Outs
Page 57
Load a Barbell with 80% of Your 1RM Deadlift
:30 Seconds As Many Reps As possible
:90 Seconds Rest & Drop the Weight to 70% of your 1RM

4 Rounds
:40 Seconds Burpees
:20 Seconds Rest
:40 Seconds Squats or Jumping Squats
:20 Seconds Rest
:40 Seconds Push-Ups or Plank
:20 Seconds Rest
______________________________________________________________
NOTES:
B. 1 Strict Presses or Jerk/Split Jerk (Goal is 100%+ of your 1RM - Find a New PR)
C. 4 Overhead Side Bends (Each Side)
Page 58
Complete As Many Rounds As possible in 10 Minutes
4 Wide Grip Pull-Ups (Depending On Your Level)
8 Neutral Grip Dumbbell Strict Presses
10 Dips (15 push-Ups if Necessary)
12 Face Pulls
Rest as little as need to complete as Many Rounds as You Can.

For 10 Minutes
ODD Minutes: 100 Foot Crucifix Carry (Arms Straight out to the Sides)
EVEN Minutes: 10 Dumbbell Arnold Presses (Same Dumbbells - Strict Form)
Manipulate the Dumbbell Weights as much as Necessary to keep it challenging (But doable)
throughout the 10 minutes.

For 10 Rounds
:20 Seconds Max Reps Pull-Ups or Inverted Rows
:20 Seconds Max Reps Burpees or Hand Release Push-Ups
:20 Seconds Rest
______________________________________________________________
NOTES:

At the Top of Every Minute for 10 minutes Complete
50 Foot Sandbag Carry (Lighter Sandbag)
3 Burpees
50 Foot Sandbag Carry Back (Heavier Sandbag)
Page 59
C. :40 Seconds Flutter Kicks
20 Dumbbell Walking Lunges Out (As Heavy As Possible) - Single Count
20 DEEP Dumbbell Goblet Squats (using one of the Dumbbells)
20 Dumbbell Walking Lunges Back (As Heavy As Possible) - Single Count
***No Rest between exercises. Take 2:00 Minutes Rest after you have finished the cycle and get
right back to it.

10 Walking Lunges
10 Squats
10 Bodyweight ManMakers
8 Walking Lunges
8 Squats
6 Walking Lunges
6 Squats
4 Walking Lunges
4 Squats
NO REST.
______________________________________________________________
NOTES:
Page 60
LOADING - (MEDIUM)
Get As Far as You Can in 8 Minutes
1 Sandbag Over Bar or to Platform (Light Sandbag)
1 Burpee
2 Sandbag Over Bar or to Platform
2 Burpees
3 Burpees
...Continue to Add Reps for the entirety of the 8 Minutes.
SCORE:________________
C. 8 Dumbbell/Kettlebell Side Bends (Each Side with good Holds)
15 Neutral Grip Dumbbell Bench Presses (As Heavy As Possible)
15 Dips (Bench Dips if Necessary)
15 Cable or Band Tricep Extensions (As Heavy As Possible)
:90 Seconds Rest

For 10 Minutes
ODD MINUTES: Max Reps Pull-Ups and Dips
EVEN MINUTES: Max Reps “V” Sit-Ups/Squat Jumps
Page 61
*Do pull-ups until you fail then do dips until you fail, then back to pull-ups. Stay within the time
restraints.
______________________________________________________________
NOTES:
A. 2 Sandbag Over Shoulder - As Close to Bodyweight as Possible
B. 1 Deadlift or “13 Inch Block Pull (Goal is 100%+ of your 1RM - Find a New PR!)

Load the Bar with 70%, of Your 1RM, Then 5 Rounds As Fast as possible
6 Deadlifts
6 Burpee Lateral Jumps Over the Bar
1:00 Minute Plank - This is Your Rest

1 Mile Farmer’s Carry. Make the weight light(ish) but don’t be afraid to challenge yourself. Put
straps in your pocket in case of an emergency but don’t use them unless your leg has fallen off.
This is a workout you will remember for the rest of your life. Make a decision about who you want to
be.

At the Top of Every Minute for 11 Minutes. If you Can’t keep up with the Clock, Just keep moving
5 Burpees
5 Squats
5 Push-Ups
Page 62
15 Jumping Jacks
______________________________________________________________
NOTES:
C. :30 Seconds Sandbag Turn Arounds (Heavy) - Each Side *Pick Up Sandbag to Chest Height, Turn 180
Degrees, Drop it. Pick it Back up, turn in the opposite Direction, Drop it = 1 Rep
D. D. :90 Seconds Rest to Manipulate and Record Weights

GoO HEAVIER THAN YOU DID IN WEEK 6!!!

For 10 Minutes
ODD MINUTES: 4- 6 Pull-Ups (Depending on your Level) or 10 Inverted Rows
Page 63
EVEN MINUTES: 10 “Z” Presses - Light Weight

Minute 1: 1 Pull-Up/2 Burpee Box Jumps/3 MMA Get-Ups
Minute 2: 2 Pull-Ups/3 Burpee Box Jumps/4 MMA Get-Ups
…Continue to add reps every minute until you can no longer keep up with the clock. If you aren’t
______________________________________________________________
NOTES:

C. :45 Second Steering Wheel hold *Hold a Plate at 9 & 3 O’Clock with Arms Extended - Core Tight
Page 64
Load a Barbell with 80% of Your 1RM High Bar Squat

10 Squats
10 Jumping Squats
10 Lunges (Each Side)
10 Jumping Lunges (Each Side)
Rest :30 Seconds
8 Squats
8 Jumping Squats
Rest :30 Seconds
6 Squats
6 Jumping Squats
Rest :30 Seconds
4 Squats
4 Jumping Squats
______________________________________________________________
NOTES:
Page 65
LOADING - (LIGHT)
1:00 Minute Max Reps Burpees
1:00 Minute Rest
B. 1 Bench Presses or Floor Presses (Goal is 100%+ of your 1RM - Hit a New PR!)
3 Rounds of the Following Giant Set - Uses same DB’s & Bench for all exercises
:40 Seconds Push-Ups on Bands, ring Push-ups or Just regular Push-ups
:20 Seconds to Rest & Rotate
:40 Seconds Dumbbell Squeeze Presses (Push DB’s Together the entire press)
:40 Seconds Dumbbell Squeeze Pull-Overs (Push DB’s Together the entire Pull-Over)
:40 Seconds Low to high Flys (Bands or Cables)
…After this :20 Seconds of rest, you are back up to the Push-ups…3 Rounds

In Front of A running Clock
:90 Seconds Max Reps Close Grip Push-Ups

:90 Seconds Rest
Page 66
:60 Seconds Rest
:30 Seconds Rest
:90 Seconds Max Reps Deficit Push-Ups

:90 Seconds Rest
:60 Seconds Rest
:30 Seconds Rest

:90 Seconds Rest
:60 Seconds Rest
:30 Seconds Rest
______________________________________________________________
NOTES:
END OF MESOCYCLE3

3 Farmer’s Deadlifts (Just a Deadlift with the Implements in your hand)
50ft Farmer’s Carry @ 75% of Your 1RM 50ft Carry without Drops
Page 67
Take the Remainder off the minute to Rest
4 Rounds oF the Following Giant Set
A. 3 Sandbag Over Shoulder (Light(ish)
B. 6 Conventional or Paused Deadlifts (Pause 2” off the Floor) (Goal is 70-80%+ of your 1RM)

Load a Bar with 60% of Your 1RM Deadlift and Get in Front of a Clock
…Continue to add 2 Reps Every Minute until you can no longer keep up with the Clock.
5 Burpees
5 Squats
5 Push-Ups
15 Jumping Jacks

At the Top of Every Minute for 10-15 Minutes depending on your level
5 Burpees
5 Squats
5 Push-Ups
15 Jumping Jacks
If you want more rest, move faster. Advanced athletes will get this done in 25-30 seconds. If you
cannot fit all of this into the minute then drop the reps to 3/3/3/12/12 Respectively.
______________________________________________________________
Page 68
NOTES:
C. 8 Standing Plate Halos (Each Side)

Load a Barbell with 50% of Your 1RM - Then Complete 3 Rounds
Rest :90 Seconds Between Rounds
4 Rounds of the Following Circuit- Use Same Dumbbells for the Entire Round
A. 8 Bent Over Rear Delt Flyes
B. 8 Standing Lateral Raises
C. 8 Standing Arnold Presses
D. 8 Standing Semi-Supinated Strict Presses
No Rest Between Exercises - 2:00 Minutes Rest Between Rounds

Get As Far As you Can in 10 Minutes
1 Pull-Up
Page 69
2 Dips or Push-Ups
3 Squats
2 Pull-Ups
4 Dips or Push-Ups
6 Squats
4 Pull-Up
8 Dips or Push-Ups
12 Squats
5 Pull-Ups
16 Dips or Push-Ups
24 Squats…
Continue to Double the Reps of Each Exercise, Each Round - Get as Far as you Can in 10 minutes.
______________________________________________________________
NOTES:

Channel!
5 Working Rounds of the Following Giant Set
Page 70
C. 20 Hollow Rocks

Load A Squat Bar with 50% of Your 1RM Front Squat or Zercher Squat - High Bar Could potentially
work as well
A. 5 (1&1/2) Front or Zercher Squats * Drop into the hole, complete a Half-Rep, Drop Back in the Hole, Complete the
Full Rep - That constitutes a single Rep.
B. 8 Sandbag Squats *Sandbag In Bearhug Position, Drop Extra Deep so the sandbag drops between your thighs, make
sure you squeeze your Upper back and Butt for a Hold at the Top of Every Rep
C. :45 Second Wall Sit with Hands Above your Head
D. No Rest Between Exercises, 2:00 Minutes Rest Between Rounds

4 Rounds
20 Squats
20 Stepping Lunges
20 Jumping Lunges
20 Jumping Squats
NO REST between exercises. Rest as little as needed between exercises. Embrace the burn.
______________________________________________________________
NOTES:
LOADING - (HEAVY)
Page 71
STRENGTH GIANT SET - (Medium) Add Weight to Each Exercise Every Round you are able
A. 8 Single Arm Dumbbell or Kettlebell Rows (Each Side)
B . 6 Bench Presses or Close Grip Bench Presses (Goal is 70-80%+ of your 1RM)
C. 7 Dragon Flags or 12 Leg Raises (Try to control your leg’s descent slowly)
A. 12 Dumbbell Squeeze Presses (Press the DB’s Against each other for the entirety of the Rep)
B. 12 Dumbbell or Kettlebell Straight Arm Pull-Overs
C. :30 Seconds Max Rest Deficit Push-Ups (Hands supported on DB’s - Chest Touches the Ground)

Every :30 Seconds for 10-15 Minutes Depending on your level
3 Pull-Ups
7 Push-Ups
12 Squats
______________________________________________________________
NOTES:

3 Burpees (Optional)
A. 4 Burpee Broad Jumps (Jump As Far As possible)
Page 72
B. 8 Deadlifts or 8 Snatch Grip Deadlifts (Goal is 60-70%+ of your 1RM)
C. Ab Wheel Roll Outs or Barbell Roll-Outs

Complete As Many Rounds As you Can in 10 Minutes
A. 5 Romanian or Stiff Leg Deadlifts (Heavy Weight)
B. :20 Seconds Max Rep Single Arm DB/KB Rows - Hand Pronated - Left Side (HEAVY)
D. :20 Seconds Rest
D. :20 Seconds Max Rep Single Arm DB/KB Rows - Hand Pronated - Right Side (HEAVY)

Minute 1: 1 Pull-Up/2 Burpees/3 Push-Ups/4 Squats
...Continue to add reps every minute until you can no longer keep up with the clock. If you aren’t
MINUTES COMPLETED: _________________

______________________________________________________________
NOTES:
Page 73
C. 6 Hanging Windshield Wipers or 6 Hanging Rainbows (Each Side)

Set the Safety Pins of the Rack to Eyebrow Level & Load a Bar with 65-75% of Your 1RM Strict Press
12 Pull-Ups
10 Pull-Ups
8 Pull-Ups

Complete As Many Rounds as possible in 10 Minutes

2:00 Minutes Hollow Rocks or Holding Hollow Position
______________________________________________________________
NOTES:
Page 74

3 Sandbag Squats - Squeeze Upper Back and Butt Every Rep for a Hold
Followed by a 50 Foot Sandbag Carry
Take the Reminder of the Minute to Rest
A. :15 Seconds Kettlebell or Dumbbell Snatches (Each Side - Explosive Hips)
C. :30 Second Hanging “L”Sit or 8 Hanging Leg Raises

Grab a Pair of Light(ish) Dumbbells
For the next 5 Minutes You can choose between Lunges or Step-Ups. There are no sets - You just
move for 5 Minutes.
But Every time you need to stop, you owe 4 Pull-Ups or 8 Inverted Rows before you can return to the
Lunges.
A good Goal would be 40 Lunges per minute or 200 Total Reps.
SCORE:__________________

If You have the Space to Run:
Complete As Many 200 Meter Sprints as Possible in 10 Minutes
If You Don’t Have Space to Run, you have an 7 Minute Wall Sit. - Use this time to contemplate where a
place to run might be. Being able to sprint is more important than your bench.
______________________________________________________________
Page 75
NOTES:
LOADING - (MEDIUM)
At the Top of Every minute for 10 Minutes Complete
3 Sprawl, Sandbag Over the Shoulder *Do a burpee but let your chest hit the bag, once you land from the jump, pick
up the sandbag and throw it over your shoulder. This constitutes one rep.
Sandbag Should be As Close to Bodyweight as Possible
A. 8 Pendlay or Bent Over Rows (Use Same Weight & Same Bar as Bench Press - If Possible)
C. 8 Bandy Twisty Things or Wood Chops (Each Side)
4 Rounds (12 Total Minutes)
Minute 1: 5 Close Grip Bench Presses (Heavy Weight)
Minute 2: 15 Neutral Grip Flat Dumbbell Presses (Keep Elbows at Sides) - Moderate Weight
Minute 3: 20 Seconds of Tricep Extensions or your favorite Tricep Exercise - (Light Weight Tons of
Reps)
Take the remainder of the minute to rest, then it is right back up to the top with the next minute.

3 Rounds with as Little rest as Possible
:60 Seconds Max Reps Push-Ups - Full Out Effort!
Page 76
100 Foot Bear Walk
100 Foot Gator Walk
100 Foot Crab Walk
Get Right back to your Push-Ups.
______________________________________________________________
NOTES:

150 Foot Farmer’s Walk with 65% of Your 50ft Maximum Carry without Drops
A. 3 Sandbag Over Shoulder (As Close to Bodyweight As You Can)
B. 5 Deadlifts or 13” Block Pulls (Goal is 70-80%+ of your 1RM)
C. 10 Standing Banded Crunches or 10 Hanging Knee Raises
5 Total Rounds
:15 Seconds Barbell Rows
:15 Seconds Rest
:15 Seconds RDL’s or SLDL’s (Same weight & Barbell)
:15 Seconds Zercher Squats
:15 Seconds Zercher Hold or March Or Walk if you have the Room (Same weight and Barbell)
:30 Seconds Rest
Back to the Top. (Add weight to the Bar if You are able)
Page 77
*If you need help, This Finisher is explained in depth on my Youtube page. The Video is titled, “A Great Way to Finish Your
Deadlift Day.”

In Front of A Running Clock :20 Seconds Cossack Squats (Alternating)
:20 Seconds Pistols (Alternating) Hold onto nothing if Necessary

:20 Seconds Duck Walk (Keep tension on quads the entire time)
:10 Seconds Hating Your life (Rest)
______________________________________________________________
NOTES:
C. 8 Landmines (Rotating Ab Exercise) - Each Side
Page 78

Load a Barbell with 30-50% of Your 1RM “Z” Press
:20 Seconds of As Many “Z” Presses as you Can
:10 Seconds Rest
12 Rounds (6:00 Minutes of Work)

Complete the Ladder
10 Burpees
1 Handstand Push-Up or Pike Push-Up
9 Burpees
8 Burpees
7 Burpees
…Continue to manipulate the reps (They should always total 11) Until, you complete the ladder.
______________________________________________________________
NOTES:
Page 79
C. 15 Weighted Decline Sit-Ups

1 TEMPO Squat @ 85% of Your 1RM
1 TEMPO Sandbag Squat @ Bodyweight - Upper Back & Butt Squeeze Each Rep

2:00 Minutes Max Reps Hindu Squats
2:00 Minutes Max Reps Feet Anchored Sit-ups
Page 80
:90 Seconds Max Hindu Squats
:60 Seconds Max Reps Hindu Squats
______________________________________________________________
NOTES:
LOADING - (LIGHT)
Load a Barbell with 65-75% Of your 1RM Bench and set safety pins at your sticking point. - EVERY
REP should be PAUSED on the pins!

8 Push-Ups
Rest :90 Seconds
Page 81
7 Push-Ups
Rest :90 Seconds

6 Push-Ups
Rest :90 Seconds
Continue this Pattern with 5, 4, 3 Reps Respectively.

Tabatas (9:00 Total minutes)
:20 Seconds Max Reps Plyometric Push-Ups onto stacked Plates (As High As you Can)
:10 Seconds Rest
1:00 Minute Rest
:20 Seconds Max Reps Deficit Push-ups on top of Stacked Plates

:10 Seconds Rest
______________________________________________________________
NOTES:
END OF MESOCYCLE4
Page 82
5 Rounds - Adding Weight Every Round You Can
Line Up Both of your Farmer’s Carry Implements and Your HEAVY Sandbag at the Start
Then - As Fast As possible
50 Foot Single Arm Farmer’s Carry (Left) - As Close To Body Weight As Possible
50 Foot Sandbag Carry (Bearhug) - Bodyweight or heavier if Possible
50 Foot Single Arm Farmer’s Carry (Right) - As Close To Body Weight As Possible
Rest :90 Seconds to 2:00 Minutes Between Rounds
A. 4 Box Jumps (As High & Explosive as You Can Manage)
B. 4 Deadlifts or Paused Deadlifts (Goal is 85-90%+ of your 1RM)

1 Round of Full Effort or 2 Rounds of Slower Paced, Controlled Effort
Load a Bar with 75% of your 1RM Deadlift
1:00 As Many Deadlifts As possible
1:00 Minute to Rest and Drop the Weight to 65% of Your 1RM
:45 Seconds As Many Deadlifts As Possible
:45 Seconds to Rest and Drop the Weight to 55% of Your 1RM
:30 Seconds As many Deadlifts As possible
Rest 2:00 Minutes, load the Bar back up to 75% and Try to beat the previous Round’s Score. But if you
feel you REALLY gave it all, then kill it after 1 round and get onto your recovery.

7 Minute Dead Hang From a Pull-Up Bar.
Every time you drop off the bar, you owe 5 Burpees, then immediately get back on the bar.
If you do not have a Pull-Up bar, find a tree limb. If you have a shortage of trees, find a pipe, an I
beam or a tall person’s arm. Come on people…
Page 83
______________________________________________________________
NOTES:
C. 8 Hanging Side Leg Raises (Each Side)

Load a Barbell With 70% of Your 1RM Strict Press
At The Top of Every Minute For 10 Minute Complete
2 Strict Presses & 2 Pause Push-Presses (Pause in Bottom of Leg Dip then explode & Press)

4 Rounds of the Following Giant Set - Moderate Weight
5 Single Arm Dumbbell Presses (Left Side)
100 Foot Dumbbell Waiter’s Walk (Left Side)
5 Single Arm Dumbbell Presses (Right Side)
100 Foot Dumbbell Waiter’s Walk (Right Side)
***No Rest between exercises. Take :90 Seconds Rest after you have finished the cycle and get right
back to it.

As Fast As you Can
Page 84
15 Squat Jumps
10 Squat Jumps
5 Squat Jumps
______________________________________________________________
NOTES:
C. 12 Deadbugs

(Load a Bar with 35-45% of Your 1RM Squat and Set a Clock
3:00 Minutes Rest
2:00 Minutes Rest
1:00 Minute as Many Squats as Possible without RE-RACKING the Bar!
1:00 Minutes Rest

Minute 1: 150 Foot Carry As Close to Bodyweight As Possible (Lightish Sandbag)
Minute 2: Rest
Page 85
Minute 3: 200 Foot Carry Same Sand Bag
Minute 4: Rest
Minute 5: 250ft Carry - or Failure (If your Legs Collapse - Stop)
Minute 6: Rest
Minute 7: 300ft Carry - or Failure

Be the Clock…
Imagine you are the second Hand standing on top of a big clock face.
Face the 12 and complete 12 Stepping lunges or 24 Squats.
If this is too easy, make every rep Jumping. It will no longer be easy.
______________________________________________________________
NOTES:
LOADING- (HEAVY)
Sandbag Heavy Sandbag or increase Height of Loading Platform
A. 8 Dumbbell or Kettlebell Gorilla Rows (Each Side)
C. 1:00 Minute Single Arm Dumbbell Hold - Each Side - Heaviest Dumbbell Possible
Page 86
Complete at Many Rounds As Possible in 10 minutes - Light Weight
4 Burpee Lateral jumps over the Bar
4 Pendlay Rows (Same Barbell)
4 Floor Presses (Same Barbell)
Rest as little As needed between Rounds
SCORE:_______________

Push-Up Challenge
Begin in a standing position.
Drop and Complete 1 Push-Up
….Work you way up to 10 (At least) Push-Ups, then work your way back down the ladder. No rest on
this one.
______________________________________________________________
NOTES:

For 12 Minutes
ODD Minutes: Max Distance Farmer’s Carry @ 65% Of Your 1RM *Once your grip fails, take the reminder of the
minute to rest
EVEN Minutes: 10 Farmer’s Deadlifts & Take the remainder of the Minute to Rest
Page 87
A: :30 Seconds Kettlebell or Dumbbell Swings (Heavy Weight, Explosive Hips)
B: 5 Deadlifts or Snatch Grip Deadlifts (Goal is 75-85%+ of your 1RM)
C: :45 Second Long Lever Plank
Once You Grab the Bar, Do Not Release it Until The Complex is Complete
6 Snatch Grip Deadlifts (Heavy)
10 Snatch Grip Shrugs
:30 Seconds Snatch Grip Holds (Just standing and Holding or Marching)
Strict 1:00 Minute Rest
…If you Chose your Deadlift weight Correctly, this will be extremely taxing for your Back, Traps and
Grip. Manipulate the weight each Round to make it appropriate.

10 Minute Plank
Rotate as much as you would like side to side, lift your butt up in the air, shake out your arms…do
what you need to do - just get through it.
Do not let your knees hit the deck and keep 3 points of contact the entire time. We have had all
levels of individuals complete this challenge from as young as 8 and as old as 67. You can do this, it
is only your mind that is stopping you. This is a choice.
______________________________________________________________
NOTES:
Page 88
C. 6 Full Contact Twists (Each Side)

3 Rounds - Load the Bar to 30-40% of Your 1RM Strict Press
Perform 6 TEMPO (4 Seconds Up, 4 Seconds Pause, 4 Seconds Down) Strict Presses.
On the Last Rep, hold the Bar a Lockout for :20 Seconds
Immediately Perform 10 Push Presses.
On the Last Rep, hold the Bar at Lockout for :20 Seconds

4 Rounds (Light-ish)
10 Standing Semi-Supinated Dumbbell Strict Presses (Use legs if shoulders give out)
On last Rep - Dumbbell Waiter’s Walk at lockout for :30 Seconds
Drop DB’s to your sides and complete 10 Shrugs (2 Count Pause at Top)
On last Rep - Hold the Dumbbells at Top Position for :30 Seconds

4 Rounds
100 Foot Bear Crawl
100 Foot Burpee Broad Jumps
100 Foot Crab Walk (Forward or Backward)
Take as little rest as Possible between walks & Rounds
______________________________________________________________
NOTES:
Page 89
As Many Rounds As Possible in 10 minutes:
3 Sandbag Picks. *Pick up to Chest height and hold for 1 Count. (Heavy Sandbag)
7 Sandbag Squats - DEEP Squeeze Butt and Back Every Rep (Same Sandbag)
50 Foot Carry (Bearhug Position) - Same Sandbag
Rest as long as needed Between Rounds but You are trying to complete as many Rounds as You can
in the Given 10 minutes:
SCORE:______________
C. :60 Second Weighted Plank

Load a Squat Bar to 60% of Your 1RM
Complete 20 Reps
Rest :60 Seconds
Complete 15 Reps
Rest :60 Seconds
Complete 10 Reps
Rest :60 Seconds
Complete As Many Reps as possible - But STOP if You reach 20!

Page 90
1 Minute Max Reps Burpee Lateral Jumps
1 Minute Max Reps Prisoner Squats
______________________________________________________________
NOTES:
LOADING - (MEDIUM)
5 Reps Loads over a Bar or to a Platform *(Men’s Height 52” / Women’s 48”) MEDIUM WEIGHT
C. 6 Pallof Presses (Each Side)
4 Rounds
:30 Seconds Single Arm DB Rows Left - Heavy - Use Straps if Necessary
:30 Seconds Single Arm DB Rows Right - Heavy - Use Straps if Necessary
:30 Second Rest
:30 Seconds Incline Bench Press (HEAVY Weight) - Rest Pause Sets if Needed
:60 Seconds Rest
Go right back into your rows!

For 2 Minutes, Complete as MANY Push-Ups as you can WITHOUT breaking plank position. You can
shake out your hands but NO putting your knees down. If you have to plank for 2 minutes, do that.
Page 91
Once you have completed your 2 minutes of Push-ups, You have 2 minutes of rest.
Now 1:00 Minute Max Reps Push-Ups - Don’t break Plank position
1:00 Minute Rest
:30 Seconds Max Reps Push-Ups
:30 Seconds Rest
______________________________________________________________
NOTES:

Load Farmer’s Handles, a Trap Bar or Dumbbells to 70% of Your 50 Foot Maximum Carry without
Drops - then Complete the Following in Front of a Running Clock
A: 2 Sandbag Over Shoulder - Bodyweight or Heavier
B: 3 Deadlifts or “13 Inch Block Pulls (Goal is 85-95%+ of your 1RM)
C: 20 Hollow Rocks
Page 92
10 Minutes to Build up to Your Heaviest Row Complex - A COMPLEX means that you Complete ALL
Reps of ALL exercise before Releasing the Bar.
4 Rounds - Aiming for the Heaviest Round Possible - Add Weight Every Round You Can
5 Strict Pendlay Rows
5 Barbell Rows
5 Deadlift Rows
Rest as Long As you Think you need Between Rounds

Deck of Cards Workout. Complete the Number of reps corresponding with the number on the Card.
Face Cards = 10 Reps, Aces = 11.
HEARTS - Burpees
SPADES - Pull-Ups or Inverted Rows
DIAMONDS - Jumping Squat Lateral Jumps
CLUBS - Handstand Push-Ups or Pike Push-Ups
…Get as Far as possible in 12 Minutes
______________________________________________________________
NOTES:
C. :30 Seconds Weighted Russian Twists (Heavy) - Each Side
3 Rounds - Load a Bar Lighter than you would like to for a “Z” Press ( I recommend 95lbs or Lighter)
Page 93
Sit and Complete as Many “Z” Presses as Possible with good form.
Once you have hit muscle failure, Stand & Clean the Bar to Strict Press position.
Now Complete as many Strict Presses as Possible (Same weight) with good form.
Once You have hit Muscle Failure, Begin to use your legs in the press and complete as many Push-
Presses as Possible until Failure.
Rest 2 Minutes, Drop some of the weight on the bar and do it 2 More Times.

GO HEAVIER THAN YOU DID IN WEEK 3!!!

3 Bodyweight Man Makers*
100 Foot Bear Walk
Take the remainder of the minute to rest, but once the second hand begins the new minute, it is time
to start moving again. If you want more rest, move faster.
*Bodyweight Man Maker =

Begin Standing.
Drop and perform 1 push-up.
Once Done, rotate completely to the side pointing your left hand toward the sky.
Return your hand and perform another push-up.
Page 94
Now rotate all the way with your right hand and then Return to push-up position.
Stand and jump.
This is one rep.
______________________________________________________________
NOTES:

A. :30 Seconds Kettlebell or Dumbbell Swings (Heavy Weight - Explosive Hips)
C. 8 Medicine Ball Squat Jumps Immediately Following your Squats
D. :45 Second Wall Sit With Hands Above Your Head
E. :90 Seconds Rest to Manipulate and Record Weights
3 Bulgarian Split Squats - Each Side (Moderate Weight)
Rest 2-4 Minutes - Then
At the top of Every minute for 10 minutes

3 Front Foot elevated Split Squats - Each Side (Moderate Weight)

Complete as many 50 Foot Runs as You Can in 10 Minutes
5 Sandbag Squats
5 Sandbag Squats
Page 95
…Rinse & Repeat until you hit the 50’ Marker, then Turn, Rise & Repeat Some more. See how many
Runs you can complete in 10 Minutes.

As Fast As Possible broken into whatever reps and sets are needed. BUT You cannot move onto the
next exercises until ALL reps of the current Exercise are Complete!
120 Feet Anchored Sit-Ups
150 Push-Ups
200 Hindu Squats (USE FULL RANGE OF MOTION)
______________________________________________________________
NOTES:
LOADING - (LIGHT)
“Bring Sally Up” Sandbag Picks (Pick and stand at lockout with Sandbag in Bear hug Position then
drop it).
Find the Song, “Flower” by Moby. Hit play and then follow the lyrics. Every time it says bring Sally Up
- Get to Lockout Position and Hold it until the song tell you to, “Bring Sally Down”, At which point,
Drop the Sandbag and Rest there until you are told to bring her back up.
A Sandbag @ Bodyweight or heavier is recommend here.
C. 7 Dragon Flags or 14 Laying Leg Raises
Page 96
5 TEMPO Push-Ups
4 TEMPO Push-Ups
3 TEMPO Push-Ups
2 TEMPO Push-Ups
1 TEMPO Bench Press @ 85% of Your 1RM
1 TEMPO Push-Up

On the Clock
Minute 1: Max Reps Close Grip Push-Ups
Minute 2: Rest
Minute 3: Max Reps Wide Grip Push-Ups
Minute 4: Rest
Minute 5: Max Reps Deficit Push-Ups
Minute 6: Rest
Minute 7: Max Reps Hand Release Push-Ups
Minute 8: Rest
Minute 9: Max Reps Regular Push-Ups
Minute 10: Rest
______________________________________________________________
NOTES:
Page 97
END OF MESOCYCLE5

Work Up to 80-85% of Your 1RM 50ft Carry
Then Take no more than 5 More Rounds to Find a New 1RM 50ft Farmer’s Carry
Take as Long as needed Between Rounds
A. 4 Burpee Broad Jumps (As Far and Explosive as Possible)
B. 2 Deadlifts or Paused Deadlifts (Goal is 95-100%+ of your 1RM - Find a New PR!)
For 10 Minutes - Load 1 Bar With Light to Moderate Weight & use it for all exercises
ODD MINUTES - :20 Seconds Romanian Deadlifts / :20 Seconds Shrugs / :20 Seconds Rest
EVEN MINUTES - :20 Seconds Snatch Grip Deads / :20 Seconds Snatch Grip Shrugs / :20 Seconds
Rest
Try not to use Straps but have them handy in case your grip fails

In Front of A Running Clock
1:00 Minute Prisoner Squats
Page 98
1:00 Minute Bodyweight ManMakers
______________________________________________________________
NOTES:
C. :30 Second Single Arm Dumbbell Hold (Each Side) - Heaviest Dumbbell Possible

At the Top of Every minute for 10 Minutes Complete:
3 Push-Presses @ 75% of Your 1RM Push-Press
But perform a slow 4 Second Eccentric on the descent.

Grab 2 DB/KB’s That You Can Strict Press 15-20 Times
Complete 10 Standing Strict Presses But at Lockout,
Hold the Dumbbells In Overhead “Shrug”Position - (Do a Shrug With your Arms Above your Head)
Walk 100 Feet Holding this Position
Then Complete 10 Push-Presses With the Same Dumbbells
Do this 4 more times for a Total of 5 Rounds.

10 Rounds
:10 Seconds Pull-Ups or Inverted Rows
:20 Dips or Deficit Push-Ups
:30 Seconds Plank
Page 99
______________________________________________________________
NOTES:

Channel!
A. 2 Sandbag Over Shoulder - (As Close to Bodyweight as Possible)
B. 1 Squat or Box Squat (Goal is 100%+ of Your 1RM - Hit a New PR!)
C. 7 Hanging Leg or Knee Raises
Start with a lightly Loaded Squat Bar and get in front of a clock.
At the top of Every Minute for 10 Minutes::
1 Squat,
1 Pull-Up
1 Burpee
Add Weight.
How much weight You add is up to you but see how heavy you can get in the given 10 Minutes…You
can have 12 minutes if you think you have something good going.
SCORE: _____________
Page 100
8 Rounds
40 Meter Hill Sprint
Bear Walk Back Down
2:00 Minutes Rest once you have returned to the Starting Line
______________________________________________________________
NOTES:
LOADING- (HEAVY)
Use a Heavy Sandbag or increase Height of Loading Platform
A. 8 Chest Supported Rows or Single Arm Dumbbell / Kettlebell Rows (Each Side)
C. 20 “V” Sit-Ups
Grab some Medium Weight Dumbbells and Become the Clock... Imagine you are the Second Hand
standing on the face of a big analog clock.
Face the 12 O’Clock position and complete 12 Push-Ups w/ the DB’s in your hands.
When Done your Push-Ups, Clean and Press the Dumbbells.
Page 101
Turn to 11 O’Clock and perform 11 Push-Ups - Then Clean & Press the DB’s
Turn to 10 O’Clock and perform 10 Push-Ups 7 & Clean and Press the DB’s
If this is too easy, Make it a 24 hour Clock and Rotate to the Right.
Begin with 12 Push-Ups then move to the 1 O’Clock (1300 Hours) Position and perform 13 Push-ups.
Then move to 2 O’clock (1400 Hours) and perform 14 Push-Ups.
Then 1500 /15 Push ups, 1600, 16 Push-Ups, Etc...Until you finish all the numbers on the face of the
clock.

2:00 Minutes Max Reps Leg Raises or Hanging Leg Raises if Possible
______________________________________________________________
NOTES:

3 Burpees
A. :30 Seconds Kettlebell or Dumbbell Swings (Heavy, Explosive hips)
Page 102
B. 3 Deadlifts or Snatch Grip Deadlifts (Goal is 80-90%+ of your 1RM)
C. 8 Ab Wheel Roll-Outs or Barbell Roll-Outs

Load a Barbell with 80% of Your 1RM Deadlift

4 Rounds
:40 Seconds Burpees
:20 Seconds Rest
:40 Seconds Squats or Jumping Squats
:20 Seconds Rest
:40 Seconds Push-Ups or Plank
:20 Seconds Rest
______________________________________________________________
NOTES:
B. 1 Strict Presses or Jerk/Split Jerk (Goal is 100%+ of your 1RM - Find a New PR)
C. 4 Overhead Side Bends (Each Side)
Page 103
Complete As Many Rounds As possible in 10 Minutes
4 Wide Grip Pull-Ups (Depending On Your Level)
8 Neutral Grip Dumbbell Strict Presses
10 Dips (15 push-Ups if Necessary)
12 Face Pulls
Rest as little as need to complete as Many Rounds as You Can.

For 10 Minutes
ODD Minutes: 100 Foot Crucifix Carry (Arms Straight out to the Sides)
EVEN Minutes: 10 Dumbbell Arnold Presses (Same Dumbbells - Strict Form)
Manipulate the Dumbbell Weights as much as Necessary to keep it challenging (But doable)
throughout the 10 minutes.

For 10 Rounds
:20 Seconds Max Reps Pull-Ups or Inverted Rows
:20 Seconds Max Reps Burpees or Hand Release Push-Ups
:20 Seconds Rest
______________________________________________________________
NOTES:

At the Top of Every Minute for 10 minutes Complete
50 Foot Sandbag Carry (Lighter Sandbag)
Page 104
3 Burpees
50 Foot Sandbag Carry Back (Heavier Sandbag)
C. :40 Seconds Flutter Kicks
20 Dumbbell Walking Lunges Out (As Heavy As Possible) - Single Count
20 Dumbbell Walking Lunges Back (As Heavy As Possible) - Single Count
***No Rest between exercises. Take 2:00 Minutes Rest after you have finished the cycle and get
right back to it.

10 Walking Lunges
10 Squats
8 Walking Lunges
8 Squats
6 Walking Lunges
6 Squats
4 Walking Lunges
4 Squats
NO REST.
______________________________________________________________
Page 105
NOTES:
LOADING - (MEDIUM)
Get As Far as You Can in 8 Minutes
1 Sandbag Over Bar or to Platform (Light Sandbag)
1 Burpee
2 Burpees
3 Burpees
...Continue to Add Reps for the entirety of the 8 Minutes.
SCORE:________________
C. 8 Dumbbell/Kettlebell Side Bends (Each Side with good Holds)
15 Neutral Grip Dumbbell Bench Presses (As Heavy As Possible)
15 Dips (Bench Dips if Necessary)
15 Cable or Band Tricep Extensions (As Heavy As Possible)
:90 Seconds Rest
Page 106
For 10 Minutes
ODD MINUTES: Max Reps Pull-Ups and Dips
EVEN MINUTES: Max Reps “V” Sit-Ups/Squat Jumps
*Do pull-ups until you fail then do dips until you fail, then back to pull-ups. Stay within the time
restraints.
______________________________________________________________
NOTES:
A. 2 Sandbag Over Shoulder - As Close to Bodyweight as Possible
B. 1 Deadlift or “13 Inch Block Pull (Goal is 100%+ of your 1RM - Find a New PR!)

Load the Bar with 70%, of Your 1RM, Then 5 Rounds As Fast as possible
6 Deadlifts
6 Burpee Lateral Jumps Over the Bar
1:00 Minute Plank - This is Your Rest

1 Mile Farmer’s Carry. Make the weight light(ish) but don’t be afraid to challenge yourself. Put
straps in your pocket in case of an emergency but don’t use them unless your leg has fallen off.
This is a workout you will remember for the rest of your life. Make a decision about who you want to
be.

At the Top of Every Minute for 11 Minutes. If you Can’t keep up with the Clock, Just keep moving
Page 107
5 Burpees
5 Squats
5 Push-Ups
15 Jumping Jacks
______________________________________________________________
NOTES:
C. :30 Seconds Sandbag Turn Arounds (Heavy) - Each Side *Pick Up Sandbag to Chest Height, Turn 180
Degrees, Drop it. Pick it Back up, turn in the opposite Direction, Drop it = 1 Rep

GoO HEAVIER THAN YOU DID IN WEEK 6!!!
Page 108
For 10 Minutes
ODD MINUTES: 4- 6 Pull-Ups (Depending on your Level) or 10 Inverted Rows
EVEN MINUTES: 10 “Z” Presses - Light Weight

Minute 1: 1 Pull-Up/2 Burpee Box Jumps/3 MMA Get-Ups
…Continue to add reps every minute until you can no longer keep up with the clock. If you aren’t
______________________________________________________________
NOTES:

C. :45 Second Steering Wheel hold *Hold a Plate at 9 & 3 O’Clock with Arms Extended - Core Tight
Page 109

Load a Barbell with 80% of Your 1RM High Bar Squat

10 Squats
10 Jumping Squats
Rest :30 Seconds
8 Squats
8 Jumping Squats
Rest :30 Seconds
6 Squats
6 Jumping Squats
Rest :30 Seconds
4 Squats
4 Jumping Squats
______________________________________________________________
Page 110
NOTES:
LOADING - (LIGHT)
1:00 Minute Max Reps Burpees
1:00 Minute Rest
B. 1 Bench Presses or Floor Presses (Goal is 100%+ of your 1RM - Hit a New PR!)
3 Rounds of the Following Giant Set - Uses same DB’s & Bench for all exercises
:40 Seconds Push-Ups on Bands, ring Push-ups or Just regular Push-ups
:40 Seconds Dumbbell Squeeze Presses (Push DB’s Together the entire press)
:40 Seconds Dumbbell Squeeze Pull-Overs (Push DB’s Together the entire Pull-Over)
:40 Seconds Low to high Flys (Bands or Cables)
…After this :20 Seconds of rest, you are back up to the Push-ups…3 Rounds

In Front of A running Clock
Page 111
:90 Seconds Rest
:60 Seconds Rest
:30 Seconds Rest

:90 Seconds Rest
:60 Seconds Rest
:30 Seconds Rest

:90 Seconds Rest
:60 Seconds Rest
:30 Seconds Rest
______________________________________________________________
NOTES:
END OF MESOCYCLE6
Congratulations, you made it! 18 Weeks later and I am willing to bet you are a different person
walking out the other side of this thing!
Page 112
I am so proud of you for finishing the program and everything that means! If all went as planned,
then you should be bigger, stronger, leaner, more functional, with a huge work capacity and having
fun with lifting again. Hopefully you will have already experienced how functional strength can
really change your day to day life and hopefully some things have already become easier for you.
I truly cannot thank you enough for all of the support with these programs as well as with my
YouTube channel and I really hope that this was an awesome and fun lifting experience for you!
Thank you so much again, amazing job and I look forward to working together again in the future!
Much Respect,
Brian
Page 113

I Will Do Today What Others Won'T, So I Can Do Tomorrow What Others Can'T

Uploaded by

I Will Do Today What Others Won'T, So I Can Do Tomorrow What Others Can'T

Uploaded by

“I WILL DO TODAY WHAT OTHERS WON’T, SO I

CAN DO TOMORROW WHAT OTHERS CAN’T”

Welcome to the EVERY.DAY.CARRY. Program.

Yes, of course a Program named EVERY.DAY.CARRY has two meanings.

BEFORE WE GET STARTED

Well, me Actually. It directly hurts me hahaha!

So Truly, thank you.

- WHO WILL BENEFIT MOST FROM THIS PROGRAM? - PG.4

WHO WILL BENEFIT MOST FROM THIS PROGRAM?

The second group of individuals I had in mind are my “WARRIOR ATHLETES”.

This program prepares you for that.

WHAT MAKES WEIGHTED CARRIES SO BENEFICIAL?

In a Perfect World, you would invest in 3 Sandbags or Front Carry Implements.

Your LIGHT Sandbag Would be 25-50lbs Below Your Bodyweight.

- Other improvised FARMER’S WALK items could be:

HOW TO ESTABLISH A 1 REP MAXIMUM (1RM) / PERSONAL RECORD

FINDING YOUR PERCENTAGE:

SOME GOAL IMPLEMENT WEIGHTS FOR PERSPECTIVE:

FARMER’S CARRY GOAL WEIGHTS

OVER THE SHOULDER GOAL WEIGHTS

PROGRAM LENGTH AND DETAILS

My Sets may look like this:

Each Day’s Giant Set will consist of:

ON LOWER BODY DAYS

ON UPPER BODY DAYS

Then act accordingly.

The results will speak for themselves.

Like I said, this program is functional in more ways than one.

WEIGHTED CARRY - (HEAVY)

ASSISTANCE FINISHER - (LIGHT)

OPTIONAL BODYWEIGHT CONDITIONING:

WEIGHTED CARRY - (MEDIUM)

OPTIONAL BODYWEIGHT CONDITIONING:

WEIGHTED CARRY - (LIGHT)

ASSISTANCE FINISHER - (MEDIUM)

OPTIONAL BODYWEIGHT CONDITIONING:

OPTIONAL BODYWEIGHT CONDITIONING:

WEIGHTED CARRY - (MEDIUM)

ASSISTANCE FINISHER - (HEAVY)

OPTIONAL BODYWEIGHT CONDITIONING:

MINUTES COMPLETED: _________________

ASSISTANCE FINISHER - (MEDIUM)

WEIGHTED CARRY - (LIGHT)

OPTIONAL BODYWEIGHT CONDITIONING:

WEIGHTED CARRY - (HEAVY)

ASSISTANCE FINISHER - (LIGHT)

OPTIONAL BODYWEIGHT CONDITIONING:

OPTIONAL BODYWEIGHT CONDITIONING:

WEIGHTED CARRY - (LIGHT)

OPTIONAL BODYWEIGHT CONDITIONING:

Then rest one Minute Before Completing:

:20 Seconds Pistols (Alternating) Hold onto nothing if Necessary

Then rest one Minute Before Completing:

WEIGHTED CARRY - (HEAVY)

ASSISTANCE FINISHER - (LIGHT)

OPTIONAL BODYWEIGHT CONDITIONING:

ASSISTANCE FINISHER - (HEAVY)

OPTIONAL BODYWEIGHT CONDITIONING:

Complete 8 Pin Bench Presses

Complete 7 Pin Bench Presses

Complete 6 Pin Bench Presses

Continue this Pattern with 5, 4, 3 Reps Respectively.

OPTIONAL BODYWEIGHT CONDITIONING:

1:00 Minute Rest

:20 Seconds Max Reps Deficit Push-ups on top of Stacked Plates

WEIGHTED CARRY - (HEAVY)

ASSISTANCE FINISHER - (LIGHT)

OPTIONAL BODYWEIGHT CONDITIONING:

ASSISTANCE FINISHER - (HEAVY)

WEIGHTED CARRY - (MEDIUM)

OPTIONAL BODYWEIGHT CONDITIONING:

ASSISTANCE FINISHER - (MEDIUM)

WEIGHTED CARRY - (LIGHT)

OPTIONAL BODYWEIGHT CONDITIONING:

OPTIONAL BODYWEIGHT CONDITIONING:

WEIGHTED CARRY - (MEDIUM)