Adam

2nd time hitting this program. 1st time was tough m, but much more ready this time around. Betta sweat! Great workout

jason

Amanda Jordan

Matthew Lawless

Definitely not chasing waterfalls after this one

Manny

Absolutely burner…. Skull crushers got me

Chris

Greg Parks

Jackson Lee

Absolutely wiped after that one. Great workout.

Kenin

Kathleen Sierota

Tai and Brendan

Jeff Bagwell

Jarrad

Man, this really worked this Triceps! Couldn’t fully finish

Great had to cut it short due to some shoulder pain

Thomas Brown

DeeDee

Kerry

Mike

Tough the waterfall was not needed this early on 🤣

David Molloy

My weak ass couldn’t do the waterfall. My shoulders are shot.  I could do the press and skull crushers. Just not the above the head.

John

Manny Melo

Wtf the waterfall…I don’t know if it will ever get easier!

Jesse Jalbert

This combined with the previous day’s back/bicep program are an amazing upper body routine. I come back to these all the time

Andrew

Brian

Alan Sarpy

Can’t wait to see progress with this program! That was a good hurt 💪

Tina

Ryan

Travis

That waterfall 😮‍💨😮‍💨😮‍💨😮‍💨

Mariano

Evan

Emanuel

I DID IT!! I did t think I was going to finish the waterfall but I did it!!

Melissa

Kelly

Brittany

-Yoga Pushups 
-Flat dumbbell chest presses
-Incline dumbbell bench press
-Dips
-Dumbbell skull crushers
-TRX triceps extension
-1.5 Pushups

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level, rotating the dumbbells 
- Press dumbbells back up over your chest to starting position

DB Flat Bench Press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up, engaging your chest

DB Incline Bench Press

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Dips

- Lying down with your arms extended above the shoulders, a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend your arms up, contracting your triceps

DB Skull Crushers

- Anchor the TRX effectively and adjust the straps to a height just below your chest
- Grab the handles with your palms facing downwards
- Keep your body in a straight line and lean forward so that your body makes about a 50 degree angle with the floor 
- Bend your elbows and lower yourself toward your hands
- Ensure your hands are directly over your shoulders and your core engaged
- Extend your arms out and upwards until your arms are straight

TRX Tricep Extension

- Start in a high plank/push up position 
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles and push yourself halfway up, lower back down to 90 degrees then press through your hands, returning all the way up to starting position

1.5 Rep Pushups

Day 2  Chest & Tricep

Kevin

Welcome Video Pre Day 1

FAQ Video Pre Day 1

richard

I started tracking about a week ago to get back on track and figure out my macros again!

Theresa Smith

Quick Nutrition Chat Pre Day 1

Really have focused on mobility and it’s made such a difference.  Thanks JSF

The importance of mobility training cannot be stressed enough, it has been so beneficial and definitely helps prevent injury too.

Hunter

The mobility stuff is worth the price of the app alone. Everything else is just bonus! Love the phrase “aggressive mobility” and looking forward to attacking this challenge.

Brock

Mobility Rest Recovery Pre Day 1

Bryan

Peyrondet

Day 1  Back & Biceps

Smoked legs. Walking lunges are brutal at the end

Day 3 Lower Body

Day 4  Shoulders & Core

I foresee more MetCons and core work ahead of me. This workout pointed out some glaring holes in my workout program that I want to address. Ass kicker of a workout tho!

Day 5  Metabolic Mobility

Felt good to get through everything! Ready for the next workout!

Day 6  Mobility

Much needed mobility and 45 min elliptical. Ready for week 2!

Spent an hour doing this at the gym in the sun and my legs, hips, back feel great. It’s a lovely check in and softening exercise that will help me get through my 10hr shift on my feet. Thank you!

Day 7  Mobility

This one is a kind of choose your own adventure based on the weight. It will either be bad or really bad

Day 8 Single leg focus

Albert

Day 9 Upper Body Straight Sets

Wowsers, 100 calories out the gate and 100x feet to bar is like getting hit by cricket bat/baseball bat 🏏
Definitely earned the beers with this one! Thanks

Day 10 Core & Conditioning Assault Bike Sandwich

Used bands on pulls up and still died ☠️😂

First HOT day of the year in NC and I’m sweating like crazy. What a burn

Day 11 Upper Body Bodyweight Focus

Still one of my favorite bodyweight workouts.

Body weight workouts are the true test of strength 🔥🔥🔥

Day 12 Lower Body Bodyweight Focus

Very helpful and I’m really starting to enjoy being in the gym to stretch and open up the movement patterns

Vols7328!

Day 13  Mobility

Day 14 Mobility

Total body was nuts. 5 am workout day LFG

Day 15 Total Body Check in #1

Substituted an hour ruck walk for the deadmill sprints.

Did :30 sprints on and :30 off on assault runner

Danielle

Day 16 Deadmill Sprints & Mobility

Day 17 Total Body Check in #2

Enjoyed this.  Used chains and changed up with carrying dumbbells

Zach

Dave Greene

Day 18 Mobility & Rucking Workout

Day 19 Total Body Checkin #3

Went on a 2.5 walk with a 18# weight vest.

20 minutes treadmill max incline @ 3 mph holding 5 lb weights…ready to dominate the day

Day 20  Mobility

Day 21  Mobility

Ezekiel

Day 22  Back & Biceps

That finisher was devastating🔥💪🏻

Day 23  Chest & Tricep

6 minutes of walking lunges after all that is almost more mental than physical, but my legs would beg to differ.

I fear Bulgarians every time, idk how you can go 100s so calmly

Day 24 Lower Body

Uriel

Day 25  Shoulders & Core

Day 26  Metabolic Mobility

Forgo to swipe yesterday but got that needed mobility done.

I forgot to mark this as complete but got in extra mobility yesterday!

Katie Merkent

Day 27  Mobility

Mobility done and a nice easy 3 mile run for active recovery today.

Day 28  Mobility

Day 29 Single leg focus

Nice one but got through it. Band pull apart are hard.

Day 30 Upper Body Straight Sets

Jon Shore

I find the toe to bar near on impossible to do so just mixed it up with some lying leg raises...
Not going to lie. I couldn't finish the 150 Cals at the end. I was ready to pass out 🤦🏾‍♂️🤪🤪🤪

Anthony

Day 31 Core & Conditioning Assault Bike Sandwich

Day 32 Upper Body Bodyweight Focus

Day 33 Lower Body Bodyweight Focus

Needed this. Hip flexor, psoas and piriformis on my right side is so tight.

Jeff Ryan

Day 34  Mobility

I love that this is on the program several times! Forces me to do it and feels amazing!!!

Two days of foam rolling in a row felt great

Day 35 Mobility

Hey. Need an alternative for renegades..  it’s bothering my right shoulder on the pull.

Damian

Day 36 Total Body Check in #1

Rower and did 20 rnds at 20 sec sprint and 40 sec rest

Used air bike and added 100 push ups in 10 minutes as a finisher

Day 37 Deadmill Sprints & Mobility

Day 38 Total Body Check in #2

Dan Doverspike

Embracing rucking … 25#s of pure sand on an ol backpack 💪

Guillermo

Day 39 Mobility & Rucking Workout

Day 40 Total Body Checkin #3

Got in around 45 minutes of mobility today between two sessions!

Day 41  Mobility

Sarah miron

Day 42  Mobility

Tony

Day 43  Back & Biceps

Great session... struggled to finish the waterfall though... I was cooked..🥵🥵🥵

That finisher finished me! Great workout!

Day 44  Chest & Tricep

6 minutes of walking lunges after all of that was diabolical. But we got it done and feeling stronger than ever!

One of the best lower body routines. Legs are 🔥

Day 45 Lower Body

Man that 12min dumbbell finisher was real!

Garret

Great finisher 🎲🎲🎲🫡🌶️🌶️🌶️

Day 2 Chest & Tricep

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