BARFORGED
PROGRAM
COOL DOWN/RECOVERY
WEEK 1
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 5 x 5 @65%
of what you hit for todays
training max
C1.) DB Goblet Split Squat
3 x 8e
C2.) Banded Pull Through
3 x 15
Optional Conditioning
Run
4 x 400 meters
Pace: Easy to Moderate
Rest: 1:2
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 5 x 10
@45% of what you hit for
todays training max
B1.) Squat - 5 x 5 @65% of
what you hit for todays
training max
B1.) Bench Press - 5 x 10
@45% of what you hit for
todays training max
C1.) Chin-Ups 3 x 8
C1.) DB RDL - 3 x 8
C1.) 1-Arm DB Row 3 x 8
C2.) Dips 3 x 10
C2.) Goblet Squat - 3 x 8
C2.) 1-Arm DB Press 3 x 8e
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
C3.) Hanging Knee Raises
3 x 10
Optional Conditioning
Any Implement
1:00 on / 1:00 off x15
Pace: Moderate
Use a pack or weighted vest
SESSION 5
Weight: 20 to 30lbs
Duration: 30 mins
Pace: Moderate
C3.) Plank 3 x :30s
Optional Conditioning
Run
6 x 200 meters
Pace: Easy to Moderate
Rest: 1:2
Finisher
DB Farmers Carry
Distance: 100 yards
Weight: 50% of BW in each
hand (scale if needed)
WEEK 2
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 5 x 5 @70%
of what you hit for todays
training max
C1.) DB Goblet Split Squat
4 x 8e
C2.) Banded Pull Through
4 x 15
Optional Conditioning
Run
5 x 400 meters
Pace: Easy to Moderate
Rest: 1:2
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 5 x 10
@50% of what you hit for
todays training max
B1.) Squat - 5 x 5 @70% of
what you hit for todays
training max
B1.) Bench Press - 5 x 10
@50% of what you hit for
todays training max
C1.) Chin-Ups 4 x 8
C1.) DB RDL - 4 x 8
C1.) 1-Arm DB Row 4 x 8
C2.) Dips 4 x 10
C2.) Goblet Squat - 4 x 8
C2.) 1-Arm DB Press 4 x 8e
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
C3.) Hanging Knee Raises
4 x 10
Optional Conditioning
Any Implement
1:00 on / 1:00 off x15
Pace: Moderate
Use a pack or weighted vest
SESSION 5
Weight: 20 to 30lbs
Duration: 30 mins
Pace: Moderate
C3.) Plank 4 x :30s
Optional Conditioning
Run
7 x 200 meters
Pace: Easy to Moderate
Rest: 1:2
Finisher
DB Farmers Carry
Distance: 100 yards
Weight: 50% of BW in each
hand (scale if needed)
WEEK 3
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 5 x 5 @75%
of what you hit for todays
training max
C1.) DB Goblet Split Squat
3 x 10e
C2.) Banded Pull Through
3 x 20
Optional Conditioning
Run
6 x 400 meters
Pace: Easy to Moderate
Rest: 1:2
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 5 x 10
@55% of what you hit for
todays training max
B1.) Squat - 5 x 5 @75% of
what you hit for todays
training max
B1.) Bench Press - 5 x 10
@55% of what you hit for
todays training max
C1.) Chin-Ups 3 x 10
C1.) DB RDL - 3 x 10
C1.) 1-Arm DB Row 3 x 10
C2.) Dips 3 x 12
C2.) Goblet Squat - 3 x 10
C2.) 1-Arm DB Press 3 x 10e
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
C3.) Hanging Knee Raises
3 x 12
Optional Conditioning
Any Implement
1:00 on / 1:00 off x15
Pace: Moderate
Use a pack or weighted vest
SESSION 5
Weight: 20 to 30lbs
Duration: 30 mins
Pace: Moderate
C3.) Plank 3 x :30s
Optional Conditioning
Run
8 x 200 meters
Pace: Easy to Moderate
Rest: 1:2
Finisher
DB Farmers Carry
Distance: 100 yards
Weight: 50% of BW in each
hand (scale if needed)
WEEK 4
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 1 x AMRAP
@85% of what you hit for
todays training max
C1.) Goblet Reverse Lunge
5 x 10e
D1.) Sled Push
10 x 40 yards @ 75% BW
15 Minute Time Cap
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 1 x
AMRAP @85% of what you
hit for todays training max
B1.) Squat - 1 x AMRAP
@85% of what you hit for
todays training max
B1.) Bench Press - 1 x
AMRAP @85% of what you
hit for todays training max
C1.) Chin-Ups 5 x 10
C1.) Snatch Grip RDL 5 x 10
C1.) 1-Arm DB Row 5 x 10e
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
Use a pack or weighted vest
SESSION 5
Weight: 30 to 40lbs
Duration: 45 mins
Pace: Moderate
C2.) Push-Ups 5 x 10
C3.) Farmers Carry 5 x :30s
D1.) Sled Push
10 x 40 yards @ 75% BW
15 Minute Time Cap
C2.) Standing DB Press
5 x 10
C3.) Farmers Carry 5 x :30s
Optional Conditioning
Optional Conditioning
Any Implement
2:00 on / 1:00 off x 7
Pace: Moderate
Any Implement
2:00 on / 1:00 off x 7
Pace: Moderate
WEEK 5
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 1 x AMRAP
@90% of what you hit for
todays training max
C1.) Goblet Reverse Lunge
6 x 10e
D1.) Sled Push
10 x 40 yards @ 75% BW
15 Minute Time Cap
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 1 x
AMRAP @90% of what you
hit for todays training max
B1.) Squat - 1 x AMRAP
@90% of what you hit for
todays training max
B1.) Bench Press - 1 x
AMRAP @90% of what you
hit for todays training max
C1.) Chin-Ups 6 x 10
C1.) Snatch Grip RDL 6 x 10
C1.) 1-Arm DB Row 6 x 10e
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
Use a pack or weighted vest
SESSION 5
Weight: 30 to 40lbs
Duration: 45 mins
Pace: Moderate
C2.) Push-Ups 6 x 10
C3.) Farmers Carry 6 x :30s
D1.) Sled Push
10 x 40 yards @ 75% BW
15 Minute Time Cap
C2.) Standing DB Press
6 x 10
C3.) Farmers Carry 6 x :30s
Optional Conditioning
Optional Conditioning
Any Implement
2:00 on / 1:00 off x 8
Pace: Moderate
Any Implement
2:00 on / 1:00 off x 8
Pace: Moderate
WEEK 6
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 1 x AMRAP
@95% of what you hit for
todays training max
C1.) Goblet Reverse Lunge
7 x 10e
D1.) Sled Push
10 x 40 yards @ 75% BW
15 Minute Time Cap
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 1 x
AMRAP @90% of what you
hit for todays training max
B1.) Squat - 1 x AMRAP
@95% of what you hit for
todays training max
B1.) Bench Press - 1 x
AMRAP @95% of what you
hit for todays training max
C1.) Chin-Ups 8 x 10
C1.) Snatch Grip RDL 7 x 10
C1.) 1-Arm DB Row 8 x 10e
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
Use a pack or weighted vest
SESSION 5
Weight: 30 to 40lbs
Duration: 45 mins
Pace: Moderate
C2.) Push-Ups 8 x 10
C3.) Farmers Carry 7 x :30s
D1.) Sled Push
10 x 40 yards @ 75% BW
15 Minute Time Cap
C2.) Standing DB Press
8 x 10
C3.) Farmers Carry 6 x :30s
Optional Conditioning
Optional Conditioning
Any Implement
2:00 on / 1:00 off x 8
Pace: Moderate
Any Implement
2:00 on / 1:00 off x 8
Pace: Moderate
WEEK 1
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 5 x 5 @75%
of what you hit for todays
training max
C1.) DB Step-Up 3 x 8e
C2.) Lateral Landmine RDL
3 x 10
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 10 x 5
@65% of what you hit for
todays training max
C1.) Pull-up 3 x 8
C2.) Banded Tricep
Extensions 3 x 10
C3.) Farmers Holds
3 x :30s@50% BW each
Optional Conditioning
Run
3 x 600 meters
Pace: Easy to Moderate
Rest: 1:2
Optional Conditioning
Any Implement
1:30 on / 1:00 off x15
Pace: Moderate
Use a pack or weighted vest
Weight: 20 to 30lbs
Duration: 35 mins
Pace: Moderate
SESSION 5
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Squat - 5 x 5 @75% of
what you hit for todays
training max
B1.) Bench Press - 10 x 5
@65% of what you hit for
todays training max
C1.) Barbell Hip Thrusts
3 x 8
C1.) Pendlay Row 3 x 8
C2.) 2 KB or DB Front Squat
3 x 8
C2.) 1-Arm Landmine Press
3 x 8e
C3.) Banded Pallof Press
3 x 10e
Optional Conditioning
Run
5 x 300 meters
Pace: Easy to Moderate
Rest: 1:2
WEEK 2
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 5 x 5 @80%
of what you hit for todays
training max
C1.) DB Step-Up 4 x 8e
C2.) Lateral Landmine RDL
4 x 10
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 10 x 5
@70% of what you hit for
todays training max
C1.) Pull-up 4 x 8
C2.) Banded Tricep
Extensions 4 x 10
C3.) Farmers Holds
4 x :30s@50% BW each
Optional Conditioning
Run
4 x 600 meters
Pace: Easy to Moderate
Rest: 1:2
Optional Conditioning
Any Implement
1:30 on / 1:00 off x15
Pace: Moderate
Use a pack or weighted vest
Weight: 20 to 30lbs
Duration: 35 mins
Pace: Moderate
SESSION 5
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Squat - 5 x 5 @80% of
what you hit for todays
training max
B1.) Bench Press - 10 x 5
@70% of what you hit for
todays training max
C1.) Barbell Hip Thrusts
4 x 8
C1.) Pendlay Row 4 x 8
C2.) 2 KB or DB Front Squat
4 x 8
C2.) 1-Arm Landmine Press
4 x 8e
C3.) Banded Pallof Press
4 x 10e
Optional Conditioning
Run
6 x 300 meters
Pace: Easy to Moderate
Rest: 1:2
WEEK 3
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 5 x 5 @85%
of what you hit for todays
training max
C1.) DB Step-Up 3 x 10e
C2.) Lateral Landmine RDL
3 x 12
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 10 x 5
@75% of what you hit for
todays training max
C1.) Pull-up 3 x 10
C2.) Banded Tricep
Extensions 3 x 12
C3.) Farmers Holds
3 x :45s@50% BW each
Optional Conditioning
Run
5 x 600 meters
Pace: Easy to Moderate
Rest: 1:2
Optional Conditioning
Any Implement
1:30 on / 1:00 off x15
Pace: Moderate
Use a pack or weighted vest
Weight: 20 to 30lbs
Duration: 35 mins
Pace: Moderate
SESSION 5
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Squat - 5 x 5 @85% of
what you hit for todays
training max
B1.) Bench Press - 10 x 5
@75% of what you hit for
todays training max
C1.) Barbell Hip Thrusts
3 x 10
C1.) Pendlay Row 3 x 10
C2.) 2 KB or DB Front Squat
3 x 10
C2.) 1-Arm Landmine Press
3 x 10
C3.) Banded Pallof Press
3 x 12e
Optional Conditioning
Run
7 x 300 meters
Pace: Easy to Moderate
Rest: 1:2
WEEK 4
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 1 x AMRAP
@85% of what you hit for
todays training max
C1.) RFE DB Split Squat
10 x 6e
D1.) Sled Push
10 x 40 yards @ 100% BW
20 Minute Time Cap
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
SESSION 5
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 1 x
AMRAP @85% of what you
hit for todays training max
B1.) Squat - 1 x AMRAP
@85% of what you hit for
todays training max
B1.) Bench Press - 1 x
AMRAP @85% of what you
hit for todays training max
C1.) Pull-Up 5 x 10
C1.) Deficit Snatch Grip RDL
5 x 10
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
C2.) Hand Release PushUps 5 x 10
C3.) Farmers Carry 5 x :45s
Use a pack or weighted vest
Weight: 50lbs
Duration: 30 mins
Pace: Moderate
D1.) Sled Push
10 x 40 yards @ 100% BW
20 Minute Time Cap
C1.) Chest Supported DB
Row 5 x 10
C2.) Standing Alternating DB
Press
5 x 10e
C3.) Farmers Carry 5 x :30s
Optional Conditioning
8/6/4/2 minutes moderate
with 3 minutes easy b/t sets
choose any implement)
Optional Conditioning
4 x 3 min moderate / 2 min
easy b/t sets (choose any
implement)
WEEK 5
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 1 x AMRAP
@90% of what you hit for
todays training max
C1.) RFE DB Split Squat
10 x 7e
D1.) Sled Push
10 x 40 yards @ 100% BW
20 Minute Time Cap
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
SESSION 5
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 1 x
AMRAP @90% of what you
hit for todays training max
B1.) Squat - 1 x AMRAP
@90% of what you hit for
todays training max
B1.) Bench Press - 1 x
AMRAP @90% of what you
hit for todays training max
C1.) Pull-Up 7 x 10
C1.) Deficit Snatch Grip RDL
6 x 10
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
C2.) Hand Release PushUps 7 x 10
C3.) Farmers Carry 7 x :45s
Use a pack or weighted vest
Weight: 50lbs
Duration: 30 mins
Pace: Moderate
D1.) Sled Push
10 x 40 yards @ 100% BW
20 Minute Time Cap
C1.) Chest Supported DB
Row 7 x 10
C2.) Standing Alternating DB
Press
7 x 10e
C3.) Farmers Carry 7 x :30s
Optional Conditioning
8/6/4/2 minutes moderate
with 3 minutes easy b/t sets
choose any implement)
Optional Conditioning
4 x 3 min moderate / 2 min
easy b/t sets (choose any
implement)
WEEK 6
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 1 x AMRAP
@95% of what you hit for
todays training max
C1.) RFE DB Split Squat
10 x 8e
D1.) Sled Push
10 x 40 yards @ 100% BW
20 Minute Time Cap
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
SESSION 5
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 1 x
AMRAP @95% of what you
hit for todays training max
B1.) Squat - 1 x AMRAP
@95% of what you hit for
todays training max
B1.) Bench Press - 1 x
AMRAP @95% of what you
hit for todays training max
C1.) Pull-Up 9 x 10
C1.) Deficit Snatch Grip RDL
7 x 10
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
C2.) Hand Release PushUps 9 x 10
C3.) Farmers Carry 9 x :45s
Use a pack or weighted vest
Weight: 50lbs
Duration: 30 mins
Pace: Moderate
D1.) Sled Push
10 x 40 yards @ 100% BW
20 Minute Time Cap
C1.) Chest Supported DB
Row 9 x 10
C2.) Standing Alternating DB
Press
9 x 10e
C3.) Farmers Carry 9 x :30s
Optional Conditioning
8/6/4/2 minutes moderate
with 3 minutes easy b/t sets
choose any implement)
Optional Conditioning
4 x 3 min moderate / 2 min
easy b/t sets (choose any
implement)
WEEK 1
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 10 x 5 @65%
of what you hit for todays
training max
SHOCK METHOD CIRCUIT
3 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
C1.) Barbell RDL 3 x 6
C2.) Landmine Reverse
Lunges 3 x 12e
C3.) Glute Bridges 3 x 25
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
SESSION 5
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Squat - 10 x 5 @65% of
what you hit for todays
training max
B1.) Bench Press - 1 x 20
@60% of what you hit for
todays training max
SHOCK METHOD CIRCUIT
3 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
SHOCK METHOD CIRCUIT
3 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
SHOCK METHOD CIRCUIT
3 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
C1.) Close Grip Bench Press
3 x 6
C1.) Zercher Squat x 6
B1.) Barbell Press - 1 x 20
@60% of what you hit for
todays training max
C2.) Dumbbell Incline
3 x 12e
C3.) Push-ups 3 x 25
Use a pack or weighted vest
Weight: 20 to 30lbs
Duration: 45 mins
Pace: Moderate
C1.) Weighted Pull-up x 6
C2.) Goblet Box Squat
3 x 12
C2.) Barbell Row 3 x 12
C3.) DB RDL 3 x 25
C3.) Banded Face Pull
3 x 25
WEEK 2
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 10 x 5 @70%
of what you hit for todays
training max
SHOCK METHOD CIRCUIT
4 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
C1.) Barbell RDL x 6
C2.) Landmine Reverse
Lunges x 12e
C3.) Glute Bridges x 25
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
SESSION 5
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Squat - 10 x 5 @70% of
what you hit for todays
training max
B1.) Bench Press - 1 x 20
@65% of what you hit for
todays training max
SHOCK METHOD CIRCUIT
4 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
SHOCK METHOD CIRCUIT
4 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
SHOCK METHOD CIRCUIT
4 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
C1.) Close Grip Bench Press
x 6
C1.) Zercher Squat x 6
B1.) Barbell Press - 1 x 20
@65% of what you hit for
todays training max
C2.) Dumbbell Incline x 12e
C3.) Push-ups x 25
Use a pack or weighted vest
Weight: 20 to 30lbs
Duration: 45 mins
Pace: Moderate
C2.) Goblet Box Squat x 12
C3.) DB RDL x 25
C1.) Weighted Pull-up x 6
C2.) Barbell Row x 12
C3.) Banded Face Pull x 25
WEEK 3
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 10 x 5 @75%
of what you hit for todays
training max
SHOCK METHOD CIRCUIT
5 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
C1.) Barbell RDL x 6
C2.) Landmine Reverse
Lunges x 12e
C3.) Glute Bridges x 25
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
SESSION 5
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Squat - 10 x 5 @75% of
what you hit for todays
training max
B1.) Bench Press - 1 x 20
@70% of what you hit for
todays training max
SHOCK METHOD CIRCUIT
5 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
SHOCK METHOD CIRCUIT
5 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
SHOCK METHOD CIRCUIT
5 Rounds - Rest :20s
between C1 to C2, and C2 to
C3. After completion of C3
rest 3:00
C1.) Close Grip Bench Press
x 6
C1.) Zercher Squat x 6
B1.) Barbell Press - 1 x 20
@70% of what you hit for
todays training max
C2.) Dumbbell Incline x 12e
C3.) Push-ups x 25
Use a pack or weighted vest
Weight: 20 to 30lbs
Duration: 45 mins
Pace: Moderate
C2.) Goblet Box Squat x 12
C3.) DB RDL x 25
C1.) Weighted Pull-up x 6
C2.) Barbell Row x 12
C3.) Banded Face Pull x 25
WEEK 4
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 1 x AMRAP
@85% of what you hit for
todays training max
C1.) DB Walking Lunges
3 x 20 total
D1.) Sled Push
10 x 40 yards @ 115% BW
20 Minute Time Cap
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
SESSION 5
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 1 x
AMRAP @85% of what you
hit for todays training max
B1.) Squat - 1 x AMRAP
@85% of what you hit for
todays training max
B1.) Bench Press - 1 x
AMRAP @85% of what you
hit for todays training max
C1.) Chin-up 6 x 10
C1.) Barbell Hip Thrusts
6 x 10
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
Use a pack or weighted vest
Weight: 50lbs
Duration: 30 mins
Pace: Moderate
C2.) Dips 6 x 10
C3.) Farmers Carry 6 x :45s
D1.) D1.) Sled Push
10 x 40 yards @ 115% BW
20 Minute Time Cap
C1.) 1-Arm DB Row 10 x 6e
C2.) Barbell Reverse Curl To
Press 6 x 10
C3.) Farmers Carry 6 x :45s
Optional Conditioning
Optional Conditioning
6 x 1000m at moderate pace,
2 minutes rest at easy pace
(choose any conditioning
implement)
10/20/30/40/50/60 Calories
at moderate pace, 1 minute
at slow pace b/t intervals
(choose any implement)
WEEK 5
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 1 x AMRAP
@90% of what you hit for
todays training max
C1.) DB Walking Lunges
4 x 20 total
D1.) Sled Push
10 x 40 yards @ 115% BW
20 Minute Time Cap
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
SESSION 5
BENCH PRESS DAY
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
A1.) Bench Press- Take 6
sets and work up to a safe
and technically sound
training max
B1.) Barbell Press - 1 x
AMRAP @90% of what you
hit for todays training max
B1.) Squat - 1 x AMRAP
@90% of what you hit for
todays training max
B1.) Bench Press - 1 x
AMRAP @90% of what you
hit for todays training max
C1.) Chin-up 8 x 10
C1.) Barbell Hip Thrusts
8 x 10
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
Use a pack or weighted vest
Weight: 50lbs
Duration: 30 mins
Pace: Moderate
C2.) Dips 8 x 10
C3.) Farmers Carry 8 x :45s
D1.) D1.) Sled Push
10 x 40 yards @ 115% BW
20 Minute Time Cap
C1.) 1-Arm DB Row 10 x 8e
C2.) Barbell Reverse Curl To
Press 8 x 10
C3.) Farmers Carry 8 x :45s
Optional Conditioning
Optional Conditioning
6 x 1000m at moderate pace,
2 minutes rest at easy pace
(choose any conditioning
implement)
10/20/30/40/50/60 Calories
at moderate pace, 1 minute
at slow pace b/t intervals
(choose any implement)
WEEK 6
SESSION 1
DEADLIFT DAY
A1.) Deadlift - Take 6 sets
and work up to a safe and
technically sound training
max
B1.) Deadlift - 1 x AMRAP
@95% of what you hit for
todays training max
C1.) DB Walking Lunges
5 x 20 total
D1.) Sled Push
10 x 40 yards @ 115% BW
20 Minute Time Cap
SESSION 2
SESSION 3
SESSION 4
PRESS DAY
RUCK DAY
SQUAT DAY
A1.) Barbell Press- Take 6
sets and work up to a safe
and technically sound
training max
Use a pack or weighted vest
Weight: 50lbs
Duration: 30 mins
Pace: Moderate
A1.) Squat - Take 6 sets and
work up to a safe and
technically sound training
max
SESSION 5
BENCH PRESS DAY
A1.) Bench Press- Take 6 sets
and work up to a safe and
technically sound training max
B1.) Bench Press - 1 x AMRAP
@95% of what you hit for
todays training max
B1.) Barbell Press - 1 x
AMRAP @95% of what you
hit for todays training max
B1.) Squat - 1 x AMRAP
@95% of what you hit for
todays training max
C1.) Chin-up 10 x 10
C1.) Barbell Hip Thrusts
10 x 10
C2.) Barbell Reverse Curl To
Press 10 x 10
D1.) D1.) Sled Push
10 x 40 yards @ 115% BW
20 Minute Time Cap
C3.) Farmers Carry 10 x :45s
C2.) Dips 10 x 10
C3.) Farmers Carry 10 x :45s
Optional Conditioning
6 x 1000m at moderate pace,
2 minutes rest at easy pace
(choose any conditioning
implement)
C1.) 1-Arm DB Row 10 x 10e
Optional Conditioning
10/20/30/40/50/60 Calories at
moderate pace, 1 minute at
slow pace b/t intervals (choose
any implement)
BAR
PERFORMANCE TRAINING