Free Workout Archives - Beyond the Kill


Rest Day. Pick a day from the past 3 day cycle that you missed and make it up.


3-4 rounds, for quality: 30 seconds per side, Bretzel stretch 10 reps per side, wide stance antirotation chop 3 reps per side, heavy half Turkish getup For time: 50 walking lunge steps 50 body rows


5 sets: 5 strict pull-ups 30 seconds front leaning rest 60 seconds rest between sets AMRAP in 8-minutes: 10 push-ups 10 goblet squats *The limiter on this workout will be the push-ups. Adopt a strategy


Deadlift 5-5-5-3-3-3 Rest 1-2 minutes between sets *Perform 3 sets of 5 and then 3 sets of 3 building to one heavy set of 3 reps for the day *Post load to comments 4x 400m


Rest Day. Pick a day from the past 3 day cycle that you missed and make it up.


2 rounds: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 5 reps per side, cross-body kettlebell or dumbbell deadlift + 5 sets: 6 reps per side, HIGH box step-up 45-seconds rest


5 sets, for quality: 30 seconds cat and cat stretch 30 seconds hollow hold 30 seconds arch hold *Body weight mastery starts with core control. Being able to isometricaly contract the core against forces from


Building big upper body strength takes big weight. Today we’re focussing on pressing and pulling in the horizontal plane. The workout finishes with some classic gym-bro bodybuilding and abs. These classic workouts have tons of


Rest Day. It’s Saturday and most of you probably have the day off work. This is a great opportunity to get back outside and enjoy some outdoors. Keep it light and easy as we still


Today’s warm-up prioritizes multiplanar movement. We keep days like this in our rotation at least once per week. The weight room or gym tends to bias heavily towards the sagittal plane which can leave some