Name: Playbook - Gritty Soldier - BODYWEIGHT WARRIOR ~ Barrel Chested WOD
Uploaded: 2026-05-26T19:54:11.296Z
Duration: 50 min
Description: BODYWEIGHT WARRIOR ~ Barrel Chested WOD

1. Warm-Up "C”
2. Barrel-Chested WOD (4x Rounds)   
- 10x Push-up   
- 10x Wide-arm Push-up   
- 8x Diamond Push-up   
- 30 Secs Push-up Hold
3. Cooldown “A”

- 200m Jog
- 50m Walking Lunge w/ Twist
- 50m Jogging High Knees
- 50m Jogging Butt Kicks
- 50m Power Skip
- 50m Walking Knees to Chest
- 200m Jog

Slow, controlled, smooth. Focus on you planting and stride.

90 degree lunges walking forward, twisting at the core on the opposite side of the bent knee as you go.

Walking Lunge with Twist

Brining your knees towards your chest as you move forward, chest up, back straight. Knees high!

Jogging High Knees

Exaggerating the bend of your knees as you run so that your heels touch your glutes (butt).

Jogging Butt Kicks

Like Mario! A skip that is punctuated with a powerful thrust upwards by a high knee, and crunched core, switching legs as you moving forward.

Power Skip

While walking forward, bring one knee up at a time to your chest, and squeeze the core, alternating legs as you move forward.

Walking Knees to Chest

Warm-up “C”

30 seconds of each:

- Standing Hamstring Stretch
- High Dragon Stretch
- Sitting Hamstring Stretch
- Seated Groin Stretch
- Cobra Stretch
- Leg-Over Stretch

- While standing, keep both heals together, knees slightly bent.
- Bend forward at the waist and attempt to reach your toes.

Standing hamstring stretch

- Staring from a kneeling position, place both palms at the raised knee, then lean forward keeping the back straight and core tight.

High dragon stretch (left)

High dragon stretch

- With one leg fully extended and one bend inward at a 90 degree angle for stability.
- Reach toward the foot of the extended leg for stretch.

Seated hamstring stretch (left)

Seated hamstring stretch (right)

- While seated, bring the bottoms of both feet together in front of you.
- Pull the feet close in towards the body for stretch.

Seated groin stretch

- Begin by lying on the floor with your elbows extended and chest up 
- Press through hands, bring hips to the ceiling with legs as straight as possible

Cobra

- While laying down, keep hands out to sides. 

- Pull one legs over with the opposite hand, just under the knee.

- Stretch should be felt in the lower back.

Leg over stretch

Cool-down “A”

Barrel-Chested WOD (4x Rounds)   
- 10x Push-up   
- 10x Wide-arm Push-up   
- 8x Diamond Push-up   
- 30 Secs Push-up Hold

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Wide Arm Push-up

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Push-up to a starting position.
- Come down just before the chest hits the ground and hold for designated time.

Pushup hold

Barbell Chested WOD

BODYWEIGHT WARRIOR ~ Barrel Chested WOD

MILITARY ATHLETE-BASIC ~ Upper Body Strength & Sprints

MILITARY ATHLETE-INT ~ Upper Body Strength Under Fatigue

Atarva

The only comments I have are about the app. Your workouts are well programmed. The app really is clunky to navigate and the metrics to record are not always appropriate for the set/exercise. Navigating through supersets is problematic especially when your hands are shaking and you are winded

Scott Loughan

HYBRID WARRIOR I ~ Back & Biceps Strength

HYBRID WARRIOR II ~ Upper Power & Speed

MILITARY BUILD ~ Chest Day for Strength & Mass

MILITARY PREPARATION ~ Upper Body Strength

David

Martin

💪 Chest & Tris Bro-Split Strength

Garrison

Ran out of time (father of a 7 month old lol) but as usual… a fantastic routine that’s GS!

BODYWEIGHT WARRIOR ~ Barrel Chested WOD

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