Hey there! We hope this workouts can be a blessing to you! Below, you’ll see two workouts (A) and (B) for 7 days. Workout (A) uses minimal equipment – usually just a backpack filled with whatever you can shove in it! Workout (B) uses dumbbells or kettlebells. In either case, you can substitute whatever equipment you might have on hand.
Modify any movements you don’t feel comfortable with, or lower the amount of repetitions or weights you are using. It’s better to start light and then add weight or move faster to have a more intense workout!
Have fun!
DAY 1
Workout (A)
3 rounds for time
-20 Backpack Deadlifts
-30 Air Squats
-20 Push-Ups
-30 Sit-Ups
-20 Backpack Bent Over Rows
-Rest 1:00 between sets
Workout (B)
3 rounds for time
-20 DB Deadlifts
-400m Run
-10 DB Renegade Rows
DAY 2
Workout (A)
EMOM 9 (every minute, on the minute, for 9 minutes)
-Minute 1: :40 MAX Jump Rope or Mountain Climbers
-Minute 2: 10 Backpack Front Rack Lunges
-Minute 3: 14 Jump Squats w/ Backpack –
-2:00 Rest
Then…
AMRAP 3 (as many reps as possible in 3 minutes)
-ME Burpees (Max Effort – as many as possible in 3 minutes!)
Workout (B)
AMRAP 12 MINUTES (As Many Rounds/Reps as Possible)
-12 DB or KB Front Rack Lunges
-10 Tuck Jumps
-8 DB or KB Swings
DAY 3
Workout (A)
5 Sets
-:20 ME Distance Run
-:40 Recovery Jog
No Additional Rest between sets.
-Rest 2:00
Into…
AMRAP 7 Minutes
-10 Backpack Ground to Overhead
-10 Backpack Strict Press
-100m Run (sub 50 Mt. Climbers)
Workout (B)
4 rounds for time
-10 DB Push Press
-10 DB Burpee
-1:00 Run, Bike, Jump Rope or Mt Climbers
-Rest 1:00 between sets
Day 4
Workout (A)
AMRAP 16
-20 Russian Swing w/ Backpack
-30 Mountain Climbers
-10 Backpack Hang Snatch
-15 Sit-Ups
Every 2:00…perform 30 Skaters.
Workout (B)
EVERY 3:00 for 4 sets
-2:00 Run, Bike, or Jump Rope
-15 DB or KB Power Cleans
DAY 5
Workout (A)
EMOM 15 (Every Minute on the minute)
-Minute 1: :45 Max Run, Bike, or Row for Distance or DU’s
-Minute 2: 10 Backpack Devil’s Press
-Minute 3: 20 Alt Reverse Backpack Lunges
Workout (B)
4 rounds for time
-20 Push-Ups
-20 Alt DB Snatch
-25 DB Bent Over Rows
DAY 6
Workout (A)
AMRAP x 10 MINUTES
3-6-9-12…
Up-Down + Tuck JumpBackpack Push Press
Backpack Front Squat
(Score is Rounds + Reps)
Workout (B)
For time
-100m Run
-10 HSPU (handstand push ups)
-10 Box Jump Overs 24/20” (sub stair jumps or vertical jumps)
-200m Run
-20 HSPU
-20 Box Jump Overs
-400m Run
-30 HSPU
-30 Box Jump Overs
-600m Run
-40 HSPU
-40 Box Jump Overs
-800m Run
Athletes can substitute barbell, DB, KB or pike push ups for the HSPU.
DAY 7
Workout (A)
2 rounds for time
-400m Run
-20 Backpack Up/Downs
-30 Backpack Front Squats
-400m Run
-20 Backpack Cleans
-20 Backpack Ground to Overhead
Workout (B)
2 rounds for time
-400m Run
-10 DB Deadlifts
-400m Run
-10 DB Power Cleans
-400m Run
-20 DB Snatches (10/arm)
There you have it! Hopefully the terminology and abbreviations make sense to you
If you have any questions, feel free to reach out!
Thank you!
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