Workout of the Day

5 Pull Ups
10 Push Ups
15 Squats

This is one of our 2019 Benchmark Series workouts and is a classic triplet of bodyweight movements. There is no weight to scale, only the movements themselves, so note EXACTLY what your scale is. ALWAYS choose the scale that let’s you work through full range of motion. Never scale ROM.

Scale options
Pull Ups: 1) Banded Pull Ups 2) Jumping Pull Ups 3) Ring Rows.
Push Ups: 1) “Snake” up from floor (always start and end in a straight plank position and always touch chest to the floor) 2) Upright using a box – maintain straight “plank” position. No bending at the hip joint.
Air Squats: There is no scale, other than shortening the range of motion which you should only do if you physically cannot squat to parallel depth.

20 minutes is a long time. Find a pace you can maintain and sprint the last 2-3 minutes.


Air Squat | Pull-up (Kipping) | Push Up

Barbell Bettys

3 Rounds
5 heavy glute bridges (we’ll spend some time working up to your working weight)
5 barbell good mornings
5 barbell front squats


Deadlift | Front Squat | Good Morning

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep