Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

Serena

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!

🔥🔥🔥 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]

I will be feeling this tomorrow 🥲❤️‍🔥

RICC'I

Jennifer

The quads are burninnnnn … so are the calves …. And the glutes ….

Brittany

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

Always look forward to back and biceps 💪🏽.

Dedra

I literally cannot move my arms from my side 🤣

Sophie

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

Michelle

jeanette

Definitely needing to Modify with my messed up shoulder now. But felt the burn with the core

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

Nyakeh

Manon Tessier

Laura

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

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

Wow, just what I needed although I wanted to skip this session 😁

Ronda

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

Push ups at the end is coldddd 😅☠️

Logan

I’m going to feel that burn tomorrow with that chest and triceps 🔥. 😅

Jenn

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

Thiana

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

Priscilla

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

I love that I can do this one at the same intensity at home with my dumbbells

Laryn Welch

My shoulders are going to be burning tomorrow and Monday 🥵😅

Tiffany

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

I’m going to feel it tomorrow with them glute bridges 😐

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Krystal Gomez

Slow and steady. Not esp sore in one area so I guess that’s good right?

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

Hello triceps! I haven't been able to do any of the cable tricep work until today when I managed to complete that last superset. Thanks Sam!

Tamara

Blake

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

Evan

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Salima

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Amazing !!!  
More core please. Got to tighten up some abs 😉💕

Haydeh

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Erica

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

What’s up with the 3 rounds at the end 😭😭😭 BURNT

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Dying after that workout 🏋🏻‍♀️

Colleen

My biggest success today was accepting I needed to modify some of the more difficult moves and actually feel good about it. Great workout (once you come out on the other side 😅)

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

My legs at the end. Could of done more but thought of my knees with that burnout 🫠

Charis Gessel

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

My arms are toast. Loved the workout though 💪🏽

Love this workout. Rack run has me on the floor dead!

Stephanie

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Good but not enough abs and too much shoulders lol 🫠

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

Awesome I'll be saving this one for when i want to hurt. 🤣🤣😭

Claire

Yira

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Maddy

Yowza. This one was no joke. Thanks for the good swear sesh, Sam!

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

I know I’m going to feel it tomorrow. But definitely seeing some gains 💪🏽

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Great leg workout. Legs were burning at the end

Challenged with some new lifts. Loved it!

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

Always like back and biceps 💪🏽. I know I will be sore tomorrow 🔥

The triset was wonky. Had to split that up. Otherwise great workout!

The back tristes do Not make Sense for me - I would do Deadlifts with Flures Hause Theo are engaged a lot and the loswer back just Gerd so tiefe in this rep schäme so ist hard to feel the Upper back
 A alternative tristes FE Bent over wow 10 Reps, 20 Reps high pullet latoulkdown and then  bent over lateral risse for 30 reps

Ines

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

Went up in weight but shoulder started feeling it at the end. Good workout though 😓

Lisa

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

My legs are on fire 🔥 struggling at the end 😪🫠

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

Chelsea

Christina

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

My triceps are on fire 🔥. Great workout though. Those trisets are a killer though. 🥵

Becky

Arms are shaking! Couldn’t pull myself up after my dips 😅

Jana

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

🥵 ouch I’m feeling it at the end is all I’m saying

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

My shoulders and core are on fire 🔥 and hands are sore from the hanging leg raise workout. 😓

The incline bench lateral raises were a nice challenge!

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Aydan Güldür

My hamstrings are 🔥. Great workout though. Seeing some gains 🙂

Had to do exercises in a different order due to equipment availability but worked my arse hard!

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

So good! Burns in all the right places. Had to drop to knees for diamond push ups.

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

Love the Spanish squats and the Copenhagens!

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

Effective back and bicep day. Definitely feeling my strength has improved which is amazing. Thanks Sam!

I loved it!
I like the variety and the modification of the weekly exercises!
Thank you

Daisy

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

My shoulders and core are on fire 🔥. Broke my plank record this time 🙌🏽

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

Hailey Williamson

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

Jozlinn

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Love chest day! Getting stronger and breaking records 💪🏽 🔥

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Great back and biceps for the last week 💪🏽🔥

A Rose ina backextension makes no sendete me as the loser back limitates the Upper there

Haley Kadish

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

Mohammed

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

My glutes are on fire 🔥 from that workout. That monster walk had me 🥵

🔥🔥 loved it! Sweat bullets, worked hard 💪🏼

Jackie

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Whew I am dripping with sweat. Engages FULL body. 😵

W8/D5  Full Body [CHALLENGE WK8/DAY5]

Great workout to end a challenge. 💪🏽 🔥Onto the next one to see some more gains. Will be back again for a third time.

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

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