Workout Ideas

Published by Bilal TahirBilal Tahir on March 6th

Here’s a couple of workout ideas from Coach Bilal if you can’t make it into class, are travelling, or just need some inspiration.

Upper Body Strength
1 set
A1. KB & Stick Carry x 200-400M

3 sets
B1. Stick / DB Hammer Curls x 15-20
B2. Stick / DB Skull-crushers x 15-20

3-4 sets
C1. Rope Pull x 40M
C2. DB Bench Press x 12-15+

4-5 sets
D1. Wide-Grip Lat Pulldown x 8
D2. Rear Lateral Raise x 8

5 sets
E1. Yates Row x 5-7


Lower Body Strength
2-3 sets
A1. Walking Lunges x 30-40M (use object of choice to add weight/resistance (e.g. DB, stick, KB, sandbag, etc.))

3-4 sets
B1. DB Step-ups x 10 / leg (select a box height that allows for knee to be lined up with hip crease)
B2. Sandbag Squats x 20+

1-2 sets
C1. Sandbag Carry x 200M

5 sets
D1. Ab Wheel x 5
D2. Broad Jumps x 5

5 sets
E1. Back Squat x 3-5


Obstacle Strength
Carry Medley
3-5 sets, 20-40M of each
A1. Sandbag Shoulder Carry (Left Side)
A2. Sandbag Shoulder Carry (Right Side)
A3. Farmer Carry
A4. Sandbag Carry


Stamina – Quick & Dirty
A1. Sandbag Squat x 5
A2. Sandbag Carry x 20M


For Time:
A1. Assault Bike x 30 cals
A2. Vertical Toss x 20
A3. Ball Slam x 10
*aim to finish under 5min
**rest as needed, repeat 2-3 times