Elite Level 6-Day Training Routine

Exercise 1 of 13

Sprint

Equipment

Sets

3

Reps

800m*

Rest

30 sec

*Perform for time

Exercise 2 of 13

Kettlebell Swing

Equipment

Kettlebells

Sets

3

Reps

21*

Rest

30 sec

Play How to

*Perform for time. Use 70 lb kettlebell

Exercise 3 of 13

Burpee

Equipment

Sets

3

Reps

21*

Rest

30 sec

How to

Perform for time

Exercise 4 of 13

Kettlebell Swing

Equipment

Kettlebells

Sets

3

Reps

15*

Rest

30 sec

How to

*Perform for time

Exercise 5 of 13

Burpee

Equipment

Sets

3

Reps

15*

Rest

30 sec

How to

*Perform for time

Exercise 6 of 13

Kettlebell Swing

Equipment

Kettlebells

Sets

3

Reps

9*

Rest

30 sec

How to

*Perform for time

Exercise 7 of 13

Burpee

Equipment

Sets

3

Reps

9*

Rest

30 sec

How to

*Perform for time

Exercise 8 of 13

Barbell Power Clean

Equipment

Barbell

Sets

5

Reps

5,4,3,2,1

Rest

--

*Alternate between exercises 8 & 9. For example, do 5 reps of power cleans, then 5 reps of front squats (with bar in cleaned position). Then 4 power cleans & 4 front squats.

Exercise 9 of 13

Barbell Front Squat

Equipment

Barbell, Squat Rack

Sets

5

Reps

5,4,3,2,1

Rest

--

Play How to

*Alternate between exercises 8 & 9. For example, do 5 reps of power cleans, then 5 reps of front squats (with bar in cleaned position). Then 4 power cleans & 4 front squats.

Exercise 10 of 13

Muscle-Ups

Equipment

Sets

--

Reps

10*

Rest

60 sec

*Perform for time. Use rings.

Exercise 11 of 13

Muscle-Ups

Equipment

Sets

--

Reps

20*

Rest

60 sec

*Perform for time. Use a bar.

Exercise 12 of 13

Chest-To-Bar Pullups

Equipment

Sets

--

Reps

30*

Rest

60 sec

*Perform for time.

Exercise 13 of 13

General Pullup

Equipment

Pullup Bar

Sets

--

Reps

40*

Rest

60 sec

Play How to

*Perform for time.