Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

Serena

🔥🔥🔥 I looked like a superstar in the gym! 😝

Douglas Portugal

I always think I’m in shape until your full body days haha!! The seal plank walk got some attention from people at the gym! Great workout!

Kailey

Gillian

Shekinah

Sarah

Jagriti Bisht

Wendy

Mckenzie

This was soooo hard !!! I feel so unfit during the full body sessions 😅 still have a loooooong journey ahead

Sara

Rachel

I usually don’t like the full body workouts compared to the others, but I thoroughly enjoyed this!

Micaela

I mean this in the nicest way possible… you crazy!! What. A. Workout. 😓

Audrey

Dead & dripping sweat!  Did this on Saturday to end my week with full body & it was killer!

Becca

sams fun functional fbwod always pump me 🆙#1stofoct ❤️‍🔥👊🏻💪🏻🦵🏻🖖🏻✌🏻

yangBAE

alondra cabrera

Aside from Crossfit that was the hardest workout I've ever done 🥵🥵 love this app!!!

Ashley

Ariz

Katie

Warit

Megan Butterfield

If anyone has rubber coated plates and can’t drag them for the seal walk, a paper plate or cardboard under the plate helped. 👍🏻. Loved this Full Body- so fun!

Jessica

[Challenge week 6/day 5]

Training Day Overview: 

Warm up: Foam roll, 10-15 mins on bike.

Rep Range: 4-6R
Tempo: Power
Modification: Conventional deadlifts, trap bar deadlifts, or KB/DB deadlifts [whichever you choose, be consistent with]. 

- begin with a barbell on the ground in front of you. 
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Sumo Deadlifts

Time: 1 minute
Tempo: steady 
Modification: don’t sink in your squat quite so low. 

- stand with feet slightly wider than hip width apart. 
- point your toes out just slightly and sink down into a squat
- extend your arms forward, and keep your chest up and facing forward. 
- stay as low as you can in your squat as you alternate planting each foot and step forward
- keep tension in the legs and keep the core tight to hold your torso upright.

Bodyweight Duck Walk

Rep Count: 10R total 
Tempo: steady 
Modification: barbell/dumbbell step ups with bench, or kneeling step ups with goblet hold [dumbbell or plate]

- position the barbell on your back like you would for a back squat. 
- pull the bar into your back to secure the bar to your back and activate the lats 
- slowly get down onto both knees [tall kneeling position] 
- hold the bar tight as you step one foot forward and plant it flat on the ground [leg bent at 90]
- press through the planted foot as you stand and bring the back foot to meet the front at the top of the rep. 
- reverse the movement by slowly lowering one knee to the ground, and then the other. 
- alternate the leg you step with each rep.

Barbell Kneeling Step Ups

Time: 1 minute
Tempo: steady 
Modification: plate push, or bear crawl. 

**use a plate to drag with the feet or a slider/towel/paper

*this is a slightly more advanced variation [mostly because of the pressure on the wrists], if it is too much for you consider the modifications . 

- get down onto the ground in a high plank position. 
- place both feet on top of a flat, iron plate. 
- push your mid back through your scap, rounding the upper back, and squeeze your glutes and quads simultaneously to hold the brace. 
- point your fingers outward, just slightly 
- alternating stepping each hand forward as you drag the plate behind your with your feet. 
- you must hold the brace in order to not feel wrecked by this movement- think about creating full body tension before you even start moving.

Seal Walk Plate Drag

Rep Count: 10R [push to penally= 1 rep]
Tempo: steady 
Modification: dumbbell push up to pendlay row. 

- grip the barbell with both hands, pronated grip [about a thumbs distance from the knurling on each side]
- with a neutral spine, bend forward and bring the barbell to the ground. 
- immediately jump the feet back so you are in a high plank position
** hands are gripping the barbel and barbell should be directly under the shoulders as you jump the feet back [feel free to step the feet back if that helps you into position in a safer way.]
- as you jump the feet back do not let your back fall, keep the hips in line with your chest/torso. 
- stabilize the bar under your chest/shoulders. 
- bend your elbows below the shoulders and lower your chest to the bar. 
- immediately press up through your palms, and extend the arms back into the high plank position. 
- jump the feet in towards the hands and as you stand, stay in a bent over position with a neutral spine as you drive your elbows back towards your hips and row the bar to your chest. 
- bring the bar back to the ground with control and move immediately into the next rep.

Barbell Push Up to Pendlay

Time: 1 minute
Tempo: steady 
Modification: long jump [take out burpee] or burpee [in place, take out long jump]

- start standing with both feet together. 
- bend your knees slightly and use your arms to propel yourself forward. 
- jump forward with both feet together
- land in a squat position [light on your feet] and immediately jump your feet back and bring your chest/hips to the ground. 
- press up through your hands, jump your feet in towards your hands and move immediately into your  next jump.

Long Jump Burpees

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell kneeling push press, or dumbbell standing push press. 

- lift the barbell into a front racked position. [keep elbows pointing forward]
- slowly get down into a kneeling position on both knees. 
- sit back on your heels [glutes should touch your heels]
- keep the chest facing forward and upright as you snap your hips in [moving from a low kneeling position to high kneeling position] 
- as you snap the hips in, immediately press the barbell straight over head [in a push press motion]
- once your arms are fully extended bring the barbell back to your shoulders [front racked position] and then lower your glutes down to sit back on your heels
- continue reps.

Barbell Kneeling Push Press

Giant Set: 40 Minute AMRAP

*sorry about the old video, we keep forgetting to film our burnouts. 

Time: Failure
Tempo: hold
Modification: inverted row dead hang. 

** check back at your time held from week 4’s burnout challenge to see your number to beat. Keep track of time held for your number to beat. 

* use a chair or bench to position yourself on the bar if you don’t want to waste energy jumping up to the bar. 

- grip the pull up bar with a pronated grip, slightly wider than the shoulders. 
- wrap the thumbs and use a death grip to hold onto the bar. 
- allow your body to hang straight down from the bar, arms and legs extended. 
- breathe and hang onto the bar as long as you are able to before your hands begin to slip. 
- keep track of your time, we will revisit this.

Burnout Challenge: Dead Hang

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

Abigail

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Krystal West

Evan

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Jenn

Christine

Caroline

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Erica

Stephanie

Rhonda

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Wish it had more core but shoulders are on 🔥!!

Mena

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

W6/D5 Full Body [CHALLENGE WK 6/DAY 5]

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