- Set the bar in the rack at the appropriate height 
- Position yourself under the bar, racking it across the front of the shoulders, elbows forward of the body
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Barbell Front Squat

Deficit Push up

Superset

Strict press

Dumbbell Split Squat

Diamond Push up

Circuit

Barbell Drop Lunge

- Stand upright, holding a dumbbell in each hand at arms length
- Lower the dumbbells to the ground, jumping both feet back so your body is in a standard push up position on the floor with your hands gripping the dumbbells
- Lower your chest to the ground between the dumbbells
- Push yourself back up, jump to your feet while still holding the dumbbells, then immediately swing the dumbbells above your head
- Finish the movement with your arms locked out overhead with knees, hips, shoulders, and arms fully extended
- Reverse the movement back to starting position with control

Devils Press

Weighted Dips

Conditioning

Full Body Push 
5/1/25

Full Body Strength
7/14/25

OFF
7/13/25

Metcon
7/11/25

Full Body Pull 
7/11/25

Full Body Push 
7/10/25

Rest/ Mobility
7/9/25

Full Body Functional
7/8/25

Full Body Strength
7/7/25

OFF
7/6/25

Metcon
6/5/25

Full Body Pull 
7/4/25

Full Body Push 
7/3/25

Rest/ Mobility
7/2/25

Full Body Functional
7/1/25

Full Body Strength
6/30/25

OFF
6/29/25

Conditioning & Core
6/28/25

Full Body Pull 
6/27/25

Full Body Push 
6/26/25

Rest/ Mobility
6/25/25

Brett

Full Body Functional
6/24/25

Full Body Strength
6/23/25

OFF
6/22/25

Abhinita Das

Hyrox Workout
6/21/25

Leg day after so long. This was absolute mental 😭

Lower Body
6/20/25

Upper Body 
6/19/25

Rest/ Mobility
6/18/25

Full Body Functional
6/17/25

Was smoked by the cable curls already 🫡

Best work out I’ve had in a while. Reminded me what it felt like to dig deep and accomplish the task at hand.

Trent

Full Body Strength
6/16/25

OFF
6/15/25

Ellen

METCON
6/14/25

This was an absolute killer. Finally able to do those jump rope reps without breaking. This program has been the absolute best 👌

Full Body Pull 
6/13/25

Full Body Push 
6/12/25

Rest/ Mobility
6/11/25

Full Body Functional
6/10/25

Killer;  finished thrusters with dumbbells in lieu of third barbell.  🙌🏼🙌🏼🙌🏼

Full Body Push 5/1/25

More workouts from Brett Lundeen