Intermediate · 3 days/week · 4 weeks

Strength Focus

Tap any day to open the workout. Active Rest = mobility, walking, or light movement.

Week 1

3 sessions

Week 2

3 sessions

Mon
KB-I5
Double KB Power
2 KBs
20 min
Tue
Rest
Wed
BC-I2
EMOM 10
Bodyweight
10 min
Thu
Rest
Fri
CO-I2
Clean Burpee Circuit
1 KB
20 min
Sat
Rest
Sun
Rest

Week 3

3 sessions

Mon
KB-I4
Clean to Press
1 KB
15 min
Tue
Rest
Wed
BC-I3
Tabata Burpees
Bodyweight
8 rounds
Thu
Rest
Fri
CO-I3
Double & Drop
2 KBs
20 min
Sat
Rest
Sun
Rest

Week 4

3 sessions

Mon
KB-I10
The Full Chain
2 KBs
20 min
Tue
Rest
Wed
BC-I10
The Benchmark
Bodyweight
As fast as possible
Thu
Rest
Fri
CO-I10
Intermediate Benchmark
2 KBs
20 min
Sat
Rest
Sun
Rest