Exercises

Horizontal barbell press — the classic upper-body strength lift.

Standing barbell press from shoulders to lockout overhead.

Pull a loaded bar from the floor to standing. The whole-body strength test.

Hang, pull your chin over the bar, control the way down.

Pull-up into a transition over the bar or rings, then press out.

Drive a loaded sled across the floor. HYROX station and leg destroyer.

Hand-over-hand rope pull dragging a loaded sled toward you.

Squat, then throw a medicine ball to a target. Legs and lungs at once.

Chest to floor, stand up, repeat. Universally hated, universally effective.

Explosive hip hinge that throws a bell to chest or overhead height.

Pick up heavy things, walk with them, don't put them down.

Step, drop the back knee, stand up, repeat — loaded or not.

Bar on the back, sit down between your hips, stand back up.

Concept2-style rowing — the most honest cardio machine there is.

Double-pole machine — upper body and core doing the cardio work.

The base of the whole thing. Easy miles, intervals, or compromised running.

Fan bike. The harder you go, the harder it pushes back.

Loaded bridge from a bench — direct glute strength for sleds and sprints.

Press your bodyweight up on parallel bars or a bench.

Hold a straight line. Boring, load-bearing for everything else.