Manual of Gainful Exercise
D&D Subclass Workouts
Manual of Gainful Exercise
D&D Subclass Workouts
Written By
Steve Huynh and others (credits in workouts)
Testers and feedback
Nala J. Wu, Anthony Wu, Yvonne Tristani, Lizy Brautigam
Photographer
Paul Hillier Photography
DUNGEONS & DRAGONS, D&D, Wizards of the Coast, Forgotten Realms, Ravenloft, Eberron, the dragon
ampersand, Ravnica and all other Wizards of the Coast product names, and their respective logos are trademarks
of Wizards of the Coast in the USA and other countries.
This work contains material that is copyright Wizards of the Coast and/or other authors. Such material is used with
permission under the Community Content Agreement for Dungeon Masters Guild.
All other original material in this work is copyright 2022 by Steve Huynh and published under the Community
Content Agreement for Dungeon Masters Guild.
Table of Contents
Introduction
How to use this manual
Will doing this program give me six-pack abs?
Modifications and Advice for Beginners
Why didn’t you include the Bloodhunter?
Why did I write this?
Workouts by Subclass
Workouts by CR and Location
Misc Workouts
Glossary of Terms
Introduction
How to use this manual
This is a compilation of workouts, each inspired by a D&D 5E Subclass. It is not meant to be
read from start to finish, but instead as a reference you can come back to when you need a
workout or just plain ol’ inspiration! Hyperlinks are included as much as possible to ease
your navigation.
All workouts have been tested. Most workouts will assume you have access to a
“commercial” gym (like an LA Fitness, Goodlife Fitness, YMCA, college campus gym, condo
gym, etc.). These gyms will likely have common equipment such as: dumbbells, kettlebells,
a barbell, and a treadmill/space to run. Some exercises will call for equipment like rowing
machines, resistance bands, exercise/medicine balls, etc. but these are less common. If
these aren’t available, you’ll need to modify.
If you’re familiar with fitness/exercise manuals, you’ll notice that diagrams, how-to’s, etc.
are not included. Although I personally love to help athletes understand and explore any
and all exercises, I chose to not include these to keep the workout text as streamlined as
possible. Most workouts are written using bullet points and abbreviations so you can quickly
glance at it on your phone or on a sticky note to know what’s next.
If you don’t know what a movement is, you will need to Google it, ask a friend, etc.
Although this can be intimidating at worst and annoying at best, being able to do this is an
invaluable skill. For marginalized athletes, I apologize in advance that the vast majority of
online information comes from white, conventionally attractive people; many members of
the fitness community are putting tremendous effort towards making the space more
inclusive - but we have a long way to go.
When first using this document, a lot of folks start with the subclass(es) they like the most
(Workouts by Subclass). After reading it and/or trying it, they might then branch into other
subclasses. For example, if someone really liked the Barbarian, Path of the Ancestral
Guardian workout, they might then try the Barbarian, Path of the Battlerager next or go in a
completely opposite direction and look at what Warlock offers.
If you don’t know where to start, I’ve included a link to an online dice roller in the table’s
header that you can use to randomly pick a workout at the top of the table. If that workout
doesn’t appeal to you, roll again!
If you’re anxious about the “difficulty” of the workouts, you can also see them sorted by
“Challenge Rating”, or CR (Workouts by CR). They are also arranged by Location (Workouts
by Location).
A Glossary of Terms is provided at the end of this document if an abbreviation is unclear.
Will doing this program give me six-pack abs?
No.
Or rather, it might but I’m telling you it’s extremely, extremely unlikely. When it comes to
aesthetic goals, it’s not just about the stuff you do at the gym; a lot has to do with what you
eat (something you can often control, but not always) and your genetics (something you
cannot control). See also the Swimmer’s Body Illusion.
What I hope this document does do for you is provide a way to move your body in fun,
interesting, and/or challenging ways. I hope you find a similar joy that I did when I
combined two of my favourite hobbies!
Modifications and Advice for Beginners
If you picked up this manual as a beginner or someone who has been away from the fitness
community for a long time, you’ve actually already accomplished a huge step. Even if you
never do any of these workouts, by committing the time to think about your body and
health, you’ve potentially set yourself towards a new way of thinking or outlook on life.
When you’re ready to do a workout, you might find some blockers preventing you from
actually doing it. I’ll try my best to address common blockers here.
●
●
Unsure what a movement is and/or how to do it safely: In my experience,
YouTube videos tend to be the most helpful way to understand how a movement is
done. Sometimes you’ll need to watch multiple videos to see different angles, hear
something explained differently, etc.
A movement is not accessible to me: Every athlete’s body is unique and some
movements cause discomfort or even pain. If you search online, nearly every
●
●
movement will have some kind of modification available. For example: If you search
for “modification back squat”, you’ll find alternative movements such as a
squat-to-sit (where you only squat to the level of a chair or bench). For some
athletes, there might not be a modification that exists. In these cases, I recommend
skipping the movement or replacing it with something you’re comfortable doing that
roughly matches the intensity and muscle group of the original movement.
○ e.g. During rehab for my ruptured Achilles’ tendon, “mountain climbers” were
too dangerous. I replaced these with ab crunches; and even though these two
movements aren’t very similar, they are both quick movements and focus on
stability.
Lacking equipment: If you’re missing a piece of equipment, here are some general
replacements.
○ Kettlebells:
■ Replace with a dumbbell.
■ Replace with a backpack with some books in it.
○ Dumbbell:
■ Replace with a resistance band.
■ Replace with a bottle of water, soup cans, wine bottles, etc.
○ Barbell:
■ Replace with two dumbbells.
○ Resistance band:
■ Replace with a very, very light dumbbell.
■ Do the movement with no resistance, but focus on keeping your
muscles constantly under “tension”.
○ Rowing Machine:
■ Replace with running (treadmill or outdoors); 1m of running is roughly
equivalent to 2m of rowing; both are equivalent if moving for time.
■ Replace with jumping jacks, mountain climbers, burpees, or other
movements that will raise your heart rate.
○ Pull-up Bar:
■ Replace with a resistance band over a door or tied to a pole and pull
the ends down (as if doing a pull-up), aka lat pull-down.
■ Replace with dumbbell/kettlebell/barbell rows.
○ Wall ball/Medicine ball:
■ Replace with a dumbbell of similar weight.
■ In the case of throwing, remove equipment entirely from the
movement.
○ Weighted Vest:
■ Replace with a backpack with books or weights. If the backpack does
not sit comfortable when weighted, remove the weight entirely for the
movement.
Intensity is too high: If your body is telling you to stop (e.g. dizziness/nausea,
sudden sharp pain, headache, etc.), stop. If you feel that the intensity needs to be
dialed down, consider reducing the number of reps required, reducing the weight,
taking an extended break (e.g. skip a round to focus on rest), and/or replacing the
movement with something else.
○
Note: Some workouts have a “time cap”, meaning that the workout ends at
that time whether or not you completed the movements. This allows you to
“run out the clock” to help you mentally push through fatigue. However, as
said above, if you need to stop, stop.
Why didn’t you include the Bloodhunter?
I did not want to design workouts based around a class that does damage to itself; fitness is
about building yourself up, not hurting yourself.
Why did I write this?
Like a lot of projects, this started off as kind of a silly idea.
Someone challenged me (probably indirectly) to think about the
workouts a Way of the Four Elements monk would use to train.
After giving it some thought, I wrote down some ideas - and
then I went out and did it myself.
That first workout gave me a huge rush! Just the idea of
designing your own routine and then executing it and then
coming back to reflect on it? Heck, it felt like a game at that
point.
So I kept it going.
As I shared my workouts, others began to get excited about it. I had some athletes look at
their favourite subclass, do the workout, and come back to me with how much they loved it
(or hated it in a few instances). I also had new athletes ask me questions about why I
designed workouts a certain way and if I thought they could do it; and again, I was excited
to just chat with them about it.
It was around this time I realized I was sharing a small piece of the joy I get when I move
my body and when I run a table. I felt like I was suddenly the fitness DM of this big,
nebulous group. I wanted to challenge them, push them, but especially I wanted them to
have fun - just like anyone at my table.
This text is a culmination of over a year’s worth of work - designing workouts, testing them,
modifying, re-testing them, etc. If you’re a beginner athlete, I hope there’s something in
here that can whet your curiosity. If you’re an intermediate athlete, I hope you find
something here to really challenge you. If you’re an advanced athlete, I hope someday you
come back to me and challenge me with your own workouts.
No matter how you’ve come here, I hope you enjoy this text in whatever way you choose.
Lift with pride!
- Steve Huynh
Workouts by Subclass
Don’t know where to start? I recommend…
● Cleric, Order Domain - A classic power-lifting circuit.
● Paladin, Oath of the Ancients - An intense 30 minute workout to raise the heart rate. Pacing is key!
● Warlock, The Undying - Holding yoga poses to accumulate time. Pick your own intensity.
Class
Subclass
Random Roll
(1d119)
Description
Location
CR
Artificer
Alchemist
1
Roll on 3 tables to build an intense 15 minute EMOTM that starts slow,
gets harder, then slows down again. Cashout with presses.
Home / Gym
7-9
Artificer
Armorer
2
Sets of weighted pull-ups, dips, and squats and then weighted runs.
Gym
12
Artificer
Artillerist
3
100 wall balls for time.
Gym
10-15
Artificer
Battle Smith
4
22 minute AMRAP with a partner.
Gym
10
Barbarian
Path of the
Ancestral
Guardian
5
Heavy 3x5 sets of bench press, shoulder press, squat, bent over rows,
and deadlift.
Gym
15
Barbarian
Path of the
Battlerager
6
Weighted runs, alternating with 20 reps of heavy powerlifts.
Gym
16
Barbarian
Path of the
Beast
7
EMOTM dumbbell movements, constantly increasing weight.
Gym
10
Barbarian
Path of the
Berserker
8
Double unders and push-presses with an aggressive time limit.
Gym
18
Barbarian
Path of the
Storm
Herald
9
Two barbell complexes meant to exhaust before dropping the bar.
Olympic
Platform
10-16
Class
Subclass
Random Roll
(1d119)
Description
Location
CR
Barbarian
Path of the
Totem
Warrior
10
Various animal walks - weighted or not.
Outdoors
4
Barbarian
Path of the
Zealot
11
3 rounds to focus failure of form, failure of tolerance, and failure of
tempo.
Gym
13-18
Barbarian
Path of Wild
Magic
12
High reps of olympic lifts, interrupted every two minutes with a randomly
rolled supplementary movement.
Gym
12-14
Bard
College of
Creation
13
3 rounds of a “dancing barbell” complex.
Gym
8-14
Bard
College of
Eloquence
14
Compilation of “song” workouts.
Gym / Home
(see text)
11
Bard
College of
Glamour
15
Sets of “named” movements, meant to turn heads.
Gym
8-10
Bard
College of
Lore
16
Obnoxiously steal as much equipment as you can then perform a 45
minute chipper.
Gym
14
Bard
College of
Spirits
17
E4MOTM (20 minutes) perform a set that makes you go “uphill both
ways”.
Gym /
Outdoors
15
Bard
College of
Swords
18
E2MOTM perform kettlebell movements.
Gym /
Outdoors
8-12
Bard
College of
Valor
19
Handstand progression.
Home / Gym
14
Bard
College of
Whispers
20
Death by push-ups, 5x5 of bench press, then death by burpees.
Gym
14-17
Cleric
Arcana
Domain
21
E4MOTM various dumbbell movements, adding reps where you choose.
Home / Gym
5-8
Class
Subclass
Random Roll
(1d119)
Description
Location
CR
Cleric
Death
Domain
22
5 rounds of bodyweight movements, interrupted by burpees.
Home /
Outdoors
16-18
Cleric
Forge
Domain
23
30s on/30s off of upperbody movements, ending with bicep curls.
Gym
6-8
Cleric
Grave
Domain
24
Bodyweight cardio for reps 2-4-6-...-18-20-18-...-6-4-2 of squats, situps,
and burpees.
Home /
Outdoors
14-16
Cleric
Knowledge
Domain
25
Support in designing a workout for a weakness.
See Text
See
text
Cleric
Life Domain
26
20-30 minutes of yoga flow.
Home
5
Cleric
Light
Domain
27
7 rounds of kettlebell movements.
Home / Gym
7
Cleric
Nature
Domain
28
20-40 minutes of outdoor movement.
Outdoors
3
Cleric
Order
Domain
29
Heavy 5x5 of squat, bench press, and bent over row.
Gym
6-9
Cleric
Peace
Domain
30
Partner Workout with resistance bands.
Gym / Park
4-6
Cleric
Tempest
Domain
31
Toes to bar progression followed by tireflips or heavy clean-pulls.
Gym / Park
8-11
Cleric
Trickery
Domain
32
30s supersets with a mask. Ending with heavy deadlifts with emphasis on
negative.
Gym
10-12
Cleric
Twilight
Domain
33
Heavy olympic and power lifts with each set ending with a walk to rest.
Gym /
Olympic
Platform
16-18
Cleric
War Domain
34
E2MOTM two movements, ending with 5x5 of low-back barbell squats
with pause.
Gym
12
Class
Subclass
Random Roll
(1d119)
Description
Location
CR
Druid
Circle of
Dreams
35
Lacrosse or hard-rubber ball roll-outs (fascial release).
Home
5
Druid
Circle of
Spores
36
Kettlebell rotational movements, death by push-ups, and then more
kettlebell movements
Home / Gym
8
Druid
Circle of
Stars
37
3 rounds of kettlebell movements, followed by 2 barbell movements.
Gym
11-13
Druid
Circle of the
Land
38
2 rounds of treadmill running complex.
Gym /
Outdoors
9
Druid
Circle of the
Moon
39
Bodyweight animal walks/movements 40s on/20s off.
Home /
Outdoors
5
Druid
Circle of the
Shepherd
40
1 minute stations with no rest of various strength, acrobatic, and cardio
movements.
Gym
7
Druid
Circle of
Wildfire
41
Burning supersets on various muscle groups.
Gym
9-11
Fighter
Arcane
Archer
42
28 minute chipper for each trick shot.
Gym
12-14
Fighter
Battle
Master
43
Full body strength and stability workout EMOTM for 21 minutes
Gym /
Outdoors
8-12
Fighter
Cavalier
44
Cycling for 20 minutes unbroken.
Gym /
Outdoors
5
Fighter
Champion
45
Alternating deadlifts and front squats.
Gym /
Olympic
Platform
16-18
Fighter
Echo Knight
46
3 round partner workout with 26 minute time cap.
Gym
12-14
Class
Subclass
Random Roll
(1d119)
Description
Location
CR
Fighter
Eldritch
Knight
47
Bear complex.
Gym /
Olympic
Platform
15
Fighter
Gunslinger
48
Chipper for a group of 3, interrupted every 3 minutes with burpees.
Gym
12
Fighter
Psi Warrior
49
3 rounds of barbell movements that will test mental fortitude.
Gym
10
Fighter
Purple
Dragon
Knight
50
100-90-... chipper, starting with a weighted run and ending with a
weighted walk.
Gym
10-14
Fighter
Rune Knight
51
Dumbbell circuit, focusing on a heavy, medium, and light weight.
Gym
6
Fighter
Samurai
52
Weighted runs, isometric bodyweight holds, explosive movements, and
powerlifts.
Gym
16
Monk
Way of
Mercy
53
Foam rolling.
Home
2
Monk
Way of
Shadow
54
Focus on jumping/step-ups.
Gym
5
Monk
Way of the
Ascendant
Dragon
55
Sets of dumbbell movements, based on an old manuscript by Bruce Lee.
Gym
13-15
Monk
Way of the
Astral Self
56
Barbell back squat to max.
Gym
14-16
Monk
Way of the
Cobalt Soul
57
Design a 20 minute EMOTM from a matrix to focus on an area of
weakness.
Gym
12
Monk
Way of the
Drunken
Master
58
2 EMOTM back-to-back focusing on jumping and rolling around.
Home /
Outdoors
8
Class
Subclass
Random Roll
(1d119)
Description
Location
CR
Monk
Way of the
Four
Elements
59
Rowing, 3 rounds of KB movements to represent the elements, and then
kettlebell swings.
Gym
11
Monk
Way of the
Kensei
60
Lion’s complex.
Gym
8-14
Monk
Way of the
Long Death
61
100, 90, … chipper, interrupted every minute with V-Ups.
Gym
16-18
Monk
Way of the
Open Hand
62
Bodyweight complex EMOTM until failure.
Gym / Home
8-10
Monk
Way of the
Sun Soul
63
Two Tabata circuits to burn the forearms and then the legs.
Gym
6-8
Paladin
Oath of
Conquest
64
Barbell turkish get ups.
Gym
7
Paladin
Oath of
Devotion
65
1 minute stations using a kettlebell, resistance band, and double
dumbbells. Pick your own cashout.
Gym
6-8
Paladin
Oath of
Glory
66
Turkish get ups and handstand push-ups.
Gym
12
Paladin
Oath of
Redemption
67
Two snatch complexes followed by snatch balances.
Olympic
Platform
11
Paladin
Oath of the
Ancients
68
Chipper for time.
Gym
8-12
Paladin
Oath of the
Crown
69
5 sets of Farmer Carries, Front/Lateral Raises, and Handstand Push-ups.
Gym
6-10
Paladin
Oath of the
Open Sea
70
Rowing with decreasing distance alternating with bodyweight strength
complex with increasing reps.
Gym
10-12
Class
Subclass
Random Roll
(1d119)
Description
Location
CR
Paladin
Oath of the
Watchers
71
Tabata workout focusing on stability and neck alignment.
Gym
3-5
Paladin
Oath of
Vengeance
72
Rowing, running, and walking before a 4 round strength complex
followed by more rowing, running, and walking - and then pull-ups.
Gym
10-14
Paladin
Oathbreaker
73
Sets of cable machine circuits.
Gym
4
Ranger
Beast
Master
74
A “pet” workout, focusing on your Beast of the Land, Sea, or Sky.
Home /
Outdoors
2-4
Ranger
Drakewarden
75
EMOTM 20 minute workout focusing on assistance movements for
horseback riding.
Home / Gym
3
Ranger
Fey
Wanderer
76
Jumping jacks, rowing, more cardio, then more jumping jacks and
rowing. Ends with a “Monkey’s Grip” barbell complex.
Gym
6-9
Ranger
Gloom
Stalker
77
Barbell power lifts with a pause.
Gym
7-13
Ranger
Horizon
Walker
78
400m runs, alternating with kettlebell movements.
Gym /
Outdoors
10
Ranger
Hunter
79
5 rounds of pulling/pushing movements.
Gym
5
Ranger
Monster
Slayer
80
An aerobic set, a power lifting set, and then a chipper set ending with a 1
mile run.
Gym
13-15
Ranger
Swarmkeeper
81
1000 reps of quick movements like mountain climbers and flutterkicks.
Home
7
Rogue
Arcane
Trickster
82
Grip strength Tabata.
Gym
4-8
Rogue
Assassin
83
20 reps (corpse makers) of squats, deadlifts, shoulder presses, and bent
over rows.
Gym
8-13
Class
Subclass
Random Roll
(1d119)
Description
Location
CR
Rogue
Inquisitive
84
Olympic lifts with tempo.
Gym /
Olympic
Platform
10-14
Rogue
Mastermind
85
Assistive movements for snatches and clean and jerks.
Olympic
Platform
15
Rogue
Phantom
86
Jumping jacks followed by a 21-15-9-15-21 complex, ending with squats
- interrupted with mountain climbers.
Home
13
Rogue
Scout
87
Squats, pull-ups, and dips followed by a 20 minute EMOTM focusing on
lowerbody.
Gym
9
Rogue
Soulknife
88
Banded workouts, focusing on the “throwing” motion.
Gym
4
Rogue
Swashbuckler
89
20 minute chipper, interrupted EMOTM by walkout-plank-push-up.
Gym
9
Rogue
Thief
90
Barbell “Shoulder Prison” for 3 sets.
Gym
8-12
Sorcerer
Aberrant
Mind
91
Three EMOTM with an uncommon amount of reps.
Gym /
Outdoors
7
Sorcerer
Clockwork
Soul
92
34 minute workouts, 45s on/15s rest.
Gym / Home
9
Sorcerer
Divine Soul
93
Tabata 90s/30s of rowing, burpee pull-ups, and squats.
Gym
10
Sorcerer
Draconic
Bloodline
94
Barbell bent over row complex followed by dumbbell lat work.
Gym
11
Sorcerer
Shadow
Magic
95
10 rounds of cardio, 30 minute timecap (resting during burpees).
Gym /
Outdoors
11
Sorcerer
Storm
Sorcery
96
Muscle-up progression.
Gym / Park
10-13
Sorcerer
Wild Magic
97
25 minute chipper, interrupted by two randomly rolled movements.
Gym
9-11
Class
Subclass
Random Roll
(1d119)
Description
Location
CR
Warlock
The Archfey
98
Tabata 35s/25s, four circuits for four rounds using double kettlebells.
Gym
6
Warlock
The
Celestial
99
3 rounds of 3 circuits, separated by a run.
Gym
5
Warlock
The
Fathomless
100
9 rounds of Tabata 90s of work followed by 30s of burpees.
Gym
7
Warlock
The Fiend
101
Chipper focusing on doing 666 reps in total.
Gym
14
Warlock
The Genie
102
Pick a Genie then 40s on/20s off for 16 rounds followed by a Kettlebell
circuit.
Gym
6-8
Warlock
The Great
Old One
103
30 clean and jerks for time.
Olympic
Platform
13-16
Warlock
The
Hexblade
104
30s supersets to exhaust left and then right sides.
Gym
6
Warlock
The Undead
105
40 minute bodyweight metcon, adding 5 reps to each movement until
sets of 50.
Home /
Outdoors
15
Warlock
The Undying
106
Yoga holds to accumulate time.
Home
1
Wizard
Bladesinging
107
Guided aerobics video from Jane Fonda to Richard Simmons!
Home
1-15
(see
text)
Wizard
Chronurgy
Magic
108
6 rounds of a circuit of tempo movements.
Gym
9-12
Wizard
Graviturgy
Magic
109
Starting with randomly rolled ground-to-shoulder lifts then 10 cycles of
10 second body-weight movements.
Gym
9
Wizard
Order of
Scribes
110
Reps of backpack or kettlebell movements followed by reps of “rolling”
movements.
Home / Gym
7
Class
Subclass
Random Roll
(1d119)
Description
Location
CR
Wizard
School of
Abjuration
111
Power and olympic lifts with 2s pause at “bottom”.
Gym
12
Wizard
School of
Conjuration
112
Partner workout alternating between deadlifts/planks and
pull-ups/hangs.
Gym
8-11
Wizard
School of
Divination
113
Three EMOTM 6 minutes for wall-ball circuits.
Gym
6-8
Wizard
School of
Enchantment
114
Heavy single over-head squat followed by 30s on/30s off of bodyweight
movements, then heavy singles of snatches.
Gym /
Olympic
Platform
13
Wizard
School of
Evocation
115
30 minute chipper for all damage types.
Gym
14
Wizard
School of
Illusion
116
Tabata 40s on/20s off of four movements focusing on dynamic
movements.
Gym
5
Wizard
School of
Necromancy
117
Zombie Tabata workout followed by Skeleton Tabata (barbell complexes),
ending with AMRAP deadlifts.
Gym
9
Wizard
School of
Transmutation
118
20 minute EMOTM, but every 4th minute is for points.
Gym
12-16
Wizard
War Magic
119
Fullbody workout with rowing, thrusters with pause, running, squats with
pause, and then farmer’s walk.
Gym
11
Workouts by CR and Location
CR is determined primarily by how much effort a workout took me personally to complete, keeping in mind any highly technical
movements (which increased CR). I’ve included this if you’re feeling anxious about the difficulty/technicality of some of these
workouts. See also Modifications and Advice for Beginners.
Location refers to where I think the workout should be done. The majority of workouts assume a “Gym” which is likely to have
dumbbells, kettlebells, and barbells (with a rack) along with some machines like treadmills, stationary bikes, and rowing
machines. An “Olympic Platform” specifically calls out a place where you can drop a barbell safely; you can perform these at a
traditional gym that has a barbell, but you’ll spend more energy bringing the weight back to the ground/rack. “Home” assumes
a small amount of space to move (approx. 3’ x 5’) and that you have some home weights such as small dumbbells, a backpack
with books, and/or cans of soup/water bottles. “Outdoors” assumes you’d be able to bring your weight with you (such as a
single kettlebell or a backpack) if weight is needed. A “Park” is similar to outdoors but assumes there are monkey bars/rings.
Workouts by CR
Workouts by Location
Class
Subclass
Location
CR
Warlock
The Undying
Home
1
Wizard
Bladesinging
Home
1-15 (see text)
Monk
Way of Mercy
Home
2
Beast Master
Home /
Outdoors
Ranger
Subclass
Location
CR
Paladin
Oath of the
Watchers
Gym
3-5
Paladin
Oathbreaker
Gym
4
Rogue
Soulknife
Gym
4
Rogue
Arcane
Trickster
Gym
4-8
Monk
Way of Shadow Gym
5
Paladin
Oath of
Conquest
Gym
7
Ranger
Hunter
Gym
5
Warlock
The Celestial
Gym
5
2-4
Cleric
Nature Domain
Outdoors
3
Ranger
Drakewarden
Home / Gym
3
Paladin
Oath of the
Watchers
Barbarian
Path of the
Totem Warrior
Outdoors
4
Paladin
Oathbreaker
Gym
4
Gym
Class
3-5
Rogue
Soulknife
Gym
4
Wizard
School of
Illusion
Cleric
Peace Domain
Gym / Park
4-6
Gym
5
Rogue
Arcane
Trickster
Fighter
Rune Knight
Gym
6
Gym
4-8
Warlock
The Archfey
Gym
6
Cleric
Life Domain
Home
5
Warlock
The Hexblade
Gym
6
Druid
Circle of
Dreams
Home
5
Paladin
Oath of the
Crown
Gym
6-10
Druid
Circle of the
Moon
Home /
Outdoors
5
Cleric
Forge Domain
Gym
6-8
Monk
Way of the Sun
Soul
Gym
6-8
Fighter
Cavalier
Gym /
Outdoors
Monk
Way of Shadow Gym
5
Paladin
Oath of
Devotion
Gym
6-8
Ranger
Hunter
Gym
5
Warlock
The Genie
Gym
6-8
Warlock
The Celestial
Gym
5
Wizard
School of
Divination
Gym
6-8
5
Cleric
Order Domain
Gym
6-9
Ranger
Fey Wanderer
Gym
6-9
Druid
Circle of the
Shepherd
Gym
7
Warlock
The Fathomless Gym
7
Ranger
Gloom Stalker
Gym
7-13
Bard
College of
Glamour
Gym
8-10
Wizard
School of
Conjuration
Gym
8-11
Paladin
Oath of the
Ancients
Gym
8-12
Rogue
Thief
Gym
8-12
Rogue
Assassin
Gym
8-13
5
Wizard
School of
Illusion
Cleric
Arcana Domain Home / Gym
5-8
Fighter
Rune Knight
6
Gym
Gym
Warlock
The Archfey
Gym
6
Warlock
The Hexblade
Gym
6
Paladin
Oath of the
Crown
Gym
6-10
Cleric
Forge Domain
Gym
6-8
Monk
Way of the Sun
Soul
Gym
Paladin
Oath of
Devotion
Gym
6-8
Warlock
The Genie
Gym
6-8
6-8
Wizard
School of
Divination
Gym
6-8
Cleric
Order Domain
Gym
6-9
Ranger
Fey Wanderer
Gym
6-9
Cleric
Light Domain
Home / Gym
7
Druid
Circle of the
Shepherd
Gym
7
Paladin
Oath of
Conquest
Gym
7
Ranger
Swarmkeeper
Home
7
Sorcerer
Aberrant Mind
Gym /
Outdoors
Warlock
The Fathomless Gym
Wizard
Order of
Scribes
Home / Gym
7
Ranger
Gloom Stalker
Gym
7-13
Artificer
Alchemist
Home / Gym
7-9
Monk
Way of the
Drunken
Master
Home /
Outdoors
Druid
Circle of Spores Home / Gym
8
Bard
College of
Glamour
8-10
Gym
7
7
8
Monk
Way of the
Open Hand
Gym / Home
8-10
Cleric
Tempest
Domain
Gym / Park
8-11
Wizard
School of
Conjuration
Gym
8-11
Bard
College of
Creation
Gym
8-14
Monk
Way of the
Kensei
Gym
8-14
Rogue
Scout
Gym
9
Rogue
Swashbuckler
Gym
9
Wizard
Graviturgy
Magic
Gym
9
Wizard
School of
Necromancy
Gym
9
Druid
Circle of
Wildfire
Gym
9-11
Sorcerer
Wild Magic
Gym
9-11
Wizard
Chronurgy
Magic
Gym
9-12
Artificer
Battle Smith
Gym
10
Barbarian
Path of the
Beast
Gym
10
Fighter
Psi Warrior
Gym
10
Sorcerer
Divine Soul
Gym
10
Cleric
Trickery
Domain
Gym
10-12
Paladin
Oath of the
Open Sea
Gym
10-12
Fighter
Purple Dragon
Knight
Gym
10-14
Paladin
Oath of
Vengeance
Gym
10-14
Artificer
Artillerist
Gym
10-15
Bard
College of
Swords
Gym /
Outdoors
8-12
Monk
Way of the Four
Elements
Gym
11
Fighter
Battle Master
Gym /
Outdoors
8-12
Sorcerer
Draconic
Bloodline
Gym
11
Oath of the
Ancients
Wizard
War Magic
Gym
11
Paladin
Gym
8-12
Druid
Circle of Stars
Gym
11-13
Rogue
Thief
Gym
8-12
Artificer
Armorer
Gym
12
Rogue
Assassin
Gym
8-13
Cleric
War Domain
Gym
12
Bard
College of
Creation
Gym
8-14
Fighter
Gunslinger
Gym
12
Monk
Way of the
Kensei
Gym
8-14
Monk
Way of the
Cobalt Soul
Gym
12
Gym /
Outdoors
Paladin
Oath of Glory
Gym
12
Druid
Circle of the
Land
9
Rogue
Scout
Gym
9
Wizard
School of
Abjuration
Gym
12
Rogue
Swashbuckler
Gym
9
Barbarian
Path of Wild
Magic
Gym
12-14
Sorcerer
Clockwork Soul Gym / Home
9
Fighter
Arcane Archer
Gym
12-14
Wizard
Graviturgy
Magic
9
Fighter
Echo Knight
Gym
12-14
Wizard
School of
Necromancy
Gym
9
Wizard
School of
Transmutation
Gym
12-16
Druid
Circle of
Wildfire
Gym
9-11
Monk
Way of the
Ascendant
Dragon
Gym
13-15
Sorcerer
Wild Magic
Gym
9-11
Ranger
Monster Slayer
Gym
13-15
Wizard
Chronurgy
Magic
Gym
9-12
Barbarian
Path of the
Zealot
Gym
13-18
Artificer
Battle Smith
Gym
10
Bard
College of Lore
Gym
14
Barbarian
Path of the
Beast
Gym
10
Warlock
The Fiend
Gym
14
Gym
Fighter
Ranger
Psi Warrior
Gym
10
Horizon Walker
Gym /
Outdoors
10
Gym
School of
Evocation
Gym
14
Monk
Way of the
Astral Self
Gym
14-16
Bard
College of
Whispers
Gym
14-17
Barbarian
Path of the
Ancestral
Guardian
Gym
15
Barbarian
Path of the
Battlerager
Gym
16
Sorcerer
Divine Soul
Cleric
Trickery
Domain
Paladin
Oath of the
Open Sea
Gym
10-12
Sorcerer
Storm Sorcery
Gym / Park
10-13
Fighter
Purple Dragon
Knight
Gym
10-14
Fighter
Samurai
Gym
16
Paladin
Oath of
Vengeance
Gym
10-14
Monk
Way of the
Long Death
Gym
16-18
Rogue
Inquisitive
Gym / Olympic
Platform
10-14
Barbarian
Path of the
Berserker
Gym
18
Artificer
Artillerist
Gym
10-15
Olympic
Platform
Monk
Way of the
Open Hand
Gym / Home
8-10
Barbarian
Path of the
Storm Herald
10-16
Sorcerer
Clockwork Soul Gym / Home
9
Bard
College of
Eloquence
Gym / Home
(see text)
11
Bard
College of
Eloquence
Gym / Home
(see text)
11
Monk
Way of the Four
Elements
Gym
11
Rogue
Inquisitive
Gym / Olympic
Platform
10-14
Paladin
Oath of
Redemption
Olympic
Platform
11
Wizard
School of
Enchantment
Gym / Olympic
Platform
13
Sorcerer
Draconic
Bloodline
Gym
11
Fighter
Eldritch Knight
Gym / Olympic
Platform
15
Sorcerer
Shadow Magic
Gym /
Outdoors
11
Cleric
Twilight
Domain
Gym / Olympic
Platform
16-18
Wizard
War Magic
Gym
11
Druid
Circle of Stars
Gym
11-13
Fighter
Champion
Gym / Olympic
Platform
16-18
Gym
10
Wizard
10-12
Artificer
Armorer
Gym
12
Cleric
War Domain
Gym
12
Fighter
Gunslinger
Gym
12
Monk
Way of the
Cobalt Soul
Gym
12
Paladin
Oath of Glory
Gym
12
Wizard
School of
Abjuration
Barbarian
Path of Wild
Magic
Gym
12-14
Fighter
Arcane Archer
Gym
12-14
Fighter
Echo Knight
Gym
12-14
Wizard
School of
Transmutation
Gym
Gym
Rogue
Phantom
Home
Wizard
School of
Enchantment
Gym / Olympic
Platform
Bard
College of
Spirits
Gym /
Outdoors
15
Bard
College of
Swords
Gym /
Outdoors
8-12
Fighter
Battle Master
Gym /
Outdoors
8-12
Fighter
Cavalier
Gym /
Outdoors
5
Druid
Circle of the
Land
Gym /
Outdoors
9
Ranger
Horizon Walker
Gym /
Outdoors
10
Sorcerer
Aberrant Mind
Gym /
Outdoors
7
Sorcerer
Shadow Magic
Gym /
Outdoors
11
Cleric
Peace Domain
Gym / Park
4-6
Cleric
Tempest
Domain
Gym / Park
8-11
Sorcerer
Storm Sorcery
Gym / Park
10-13
Warlock
The Undying
Home
1
Wizard
Bladesinging
Home
1-15 (see text)
Monk
Way of Mercy
Home
2
Cleric
Life Domain
Home
5
14
Druid
Circle of
Dreams
Home
5
12
12-16
13
13
Monk
Way of the
Ascendant
Dragon
Gym
13-15
Ranger
Monster Slayer
Gym
13-15
Warlock
The Great Old
One
Olympic
Platform
13-16
Barbarian
Path of the
Zealot
Gym
13-18
Bard
College of Lore
Gym
Bard
College of Valor Home / Gym
14
Ranger
Swarmkeeper
Home
7
Warlock
The Fiend
14
Rogue
Phantom
Home
13
Ranger
Drakewarden
Home / Gym
3
Gym
School of
Evocation
Gym
14
Cleric
Arcana Domain Home / Gym
5-8
Cleric
Grave Domain
Home /
Outdoors
Druid
Circle of Spores Home / Gym
8
14-16
Cleric
Light Domain
Home / Gym
7
Monk
Way of the
Astral Self
Gym
14-16
Wizard
Order of
Scribes
Home / Gym
7
Bard
College of
Whispers
Artificer
Alchemist
Home / Gym
7-9
Bard
College of Valor Home / Gym
14
Barbarian
Path of the
Ancestral
Guardian
Cleric
Grave Domain
Home /
Outdoors
Gym
14-16
Bard
College of
Spirits
Gym /
Outdoors
Cleric
Death Domain
Home /
Outdoors
16-18
Eldritch Knight
Gym / Olympic
Platform
Druid
Circle of the
Moon
Home /
Outdoors
15
5
Mastermind
Olympic
Platform
15
Monk
Way of the
Drunken
Master
Home /
Outdoors
8
The Undead
Home /
Outdoors
Warlock
15
Ranger
Beast Master
Home /
Outdoors
2-4
Barbarian
Path of the
Battlerager
Gym
16
Warlock
The Undead
Home /
Outdoors
15
Fighter
Samurai
Gym
16
Barbarian
Path of the
Storm Herald
Olympic
Platform
10-16
Paladin
Oath of
Redemption
Olympic
Platform
11
Warlock
The Great Old
One
Olympic
Platform
13-16
Rogue
Mastermind
Olympic
Platform
15
Barbarian
Path of the
Totem Warrior
Outdoors
4
Wizard
Fighter
Rogue
Gym
Cleric
Death Domain
Home /
Outdoors
Cleric
Twilight
Domain
Gym / Olympic
Platform
Champion
Gym / Olympic
Platform
Fighter
Monk
Way of the
Long Death
Gym
14-17
15
15
16-18
16-18
16-18
16-18
Barbarian
Path of the
Berserker
Cleric
Knowledge
Domain
Gym
See Text
18
See text
Cleric
Nature Domain
Outdoors
3
Cleric
Knowledge
Domain
See Text
See text
Artificer
Alchemist (CR 7-9)
| Kettlebells | Dumbbells | EMOTM | Home / Gym |
Roll 1d6 on each table to construct your experimental elixir. Reroll to get a unique row for
each table or choose if you have a workout/intensity in mind.
Experimental Elixir Workout:
● EMOTM 3 minutes
○ Table 1
● EMOTM 3 minutes
○ Table 1 + Table 2
● EMOTM 3 minutes
○ Table 1 + Table 2 + Table 3
● EMOTM 3 minutes
○ Table 1 + Table 2
● EMOTM 3 minutes
○ Table 1
Cashout
● 3 rounds
○ 5-10 Seated Shoulder press
○ 5-10 Hollowbody chest press
○ 5-10s dumbbell L-sit
d6
Exercise
d6
Exercise
d6
Exercise
1
16 lunges
1
20s plank
1
5 KB swing
2
50 mountain
climbers
2
15 V-up
2
10 line jumps
3
20s push-up hold
3
20s SA plank (10s
ea arm)
3
5s hollowbody Hold
4
12 DB snatch
4
12 DB push press
4
4 DB thruster
5
5 jumping jacks
5
20 jump squats
5
16 jumping lunge
6
2 DB Arnold press
6
10 DB bicep curl
6
10 DB tricep
extension
Note: Exercises from 1-6 follow the rough order/intention:
1. Healing - Active Rest
2.
3.
4.
5.
6.
Swiftness - Finish fast
Resilience - Active hold
Boldness - DB compound
Flight - Jumping
Transformation - DB power move/isolation
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Armorer (CR 12)
| Pull-up / Dip Station | Backpack / Weighted Vest | Gym / Outdoors |
E4MOTM Alternating for 24 minutes (3 rounds each set):
Guardian Set:
● 5 weighted pull-ups
● 10 weighted dips
● 15 weighted squats
● Weighted walk until 30s remain
Infiltrator Set:
● 500m run
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Artillerist (CR 10-15)
| Wallball | For Time | Gym |
Intention: Safely throw stuff - a lot.
●
100 wall balls for time
Note: The above is actually a modified “benchmark” workout in crossfit circles (“Karen”).
100 wall balls can be intimidating, so I recommend thinking about how you want to break
them up. If you can do 20 unbroken, maybe try doing this as 10 sets of 10 just to see how
your legs feel at the end. For best results, you’ll want to also be mindful of your breathing
and consistency. If this is your first time doing this, aim to complete this in 15 minutes.
Some advanced athletes can complete this in 6-8 minutes.
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Battle Smith (CR 10)
| Partner | Bodyweight | AMRAP | Gym |
Intention: A partner workout, passing off who does the work and who is the sentinel. If
doing solo, refer to hold duration in seconds.
●
22 minutes AMRAP - Cycle through movements
○ One partner moves / One partner holds (reps only count during holds)
○ 10 pull-ups / active hang (30s)
○ 20 push-ups / quadruped hold (45s)
○ 30 jumping air squats / wall sit (60s)
Note: This is inspired by the Chelsea crossfit milestone workout which is 5 pullups, 10
push-ups, 20 squats EMOTM 30 minutes.
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Barbarian
Path of the Ancestral Guardian (CR 15)
| Barbell | Circuit | Gym |
3 x 5 approx 50-70% max or just barbell
● Bench press
● Overhead press
● Squat
● Bent Over rows
● Deadlift
Cooldown:
● Scorpion stretch
● Lying with knees close to chest, let knees fall to the outside
● Knees in chest, rock front to back then left to right
● (optional) Consider icing your quads and/or shoulders 20 min on/20 min off as
needed
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Path of the Battlerager (CR 16)
| Barbell | Backpack / Weighted Vest | Chipper | Gym |
Note: You may need to modify weights. I aimed for a weight where I could do 4 sets of 5 except for the cleans that I had to break up into 3’s and 4’s.
Battlerager Charge - 40 minute time cap:
● Weighted run 400m (0.25 mile)
● 20 deadlift @ 1.3x BW
● Weighted run 400m
● 20 bench @ 0.75x BW
● Weighted run 400m
● 20 cleans @ 0.75x BW
● Weighted run 400m
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Path of the Beast (CR 10)
| Dumbbells | EMOTM | Gym |
Call of the Hunt
● 5 minutes stairmaster
● 5 minutes jogging
● 5 minutes rowing
Bestial Soul
EMOTM, with 2 dumbbells, increasing weight each time (e.g. 15#, 25#, 35#)
● 3 min: 16 double bent over row
● Rest
● 3 min: 18 double front rack squat
● Rest
● 3 min: 6 devil’s press
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Path of the Berserker (CR 18)
| Skipping Rope | Dumbbell | For Time | Gym |
By: @Embers_Tide
Intention: It’s about frenzy; rage; going to that dark place and pushing through oceans of
the blood from seas of vanquished foes. This is full body testing. This is metabolic rage.
●
●
Warmup: Stretch that bod. Focus on legs and back. 15-20 minutes should be leg
stretches, such as pigeon pose, ‘world’s greatest stretch,’ side lunge stretch, foam
rolling.
Workout: Dark Communion - for time, 10 minute cap
○ 100 double unders
○ 25 push press (95/65)
○ 75 double unders
○ 20 push press (135/95)
○ 50 double unders
○ 15 push press (155/105)
○ Modifications:
■ L1: (75/55) (115/75) (135/95)
■ L2: (Double under attempts) (65/45) (75/55) (95/65)
■ L3: (Single unders) (Light to moderate DB push presses for all rounds)
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Path of the Storm Herald (CR 10-16)
| Barbell | Barbell Complex | Olympic Platform |
Intention: Dropping weights aka. making thunder. Of course, if you can’t drop weights (not
safe, wrong equipment), feel free to just rack it.
Warmup:
● Lying leg circles (bicycles) 5 in each direction
● In tabletop, lean on wrists (away and towards) in all directions for 5 seconds each
position
Workout:
● Complex A - 5 rounds, increasing weight each time:
○ Deadlift
○ Clean pull
○ Power clean and jerk
○ Clean and jerk
● Complex B - 5 rounds, increasing weight each time:
○ Snatch-grip deadlift
○ Snatch pull
○ Snatch
○ Snatch into OH squat
Cashout
● Using clean and jerk weight, back squats to failure
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Path of the Totem Warrior (CR 4)
| Bodyweight | Circuit | Outdoors |
Intention: I really enjoy “animal movements” for the dynamic aspect. I also think it’s a
really valuable way to let your body move in a way that lets you just… go.
●
●
3 rounds - walk the length of your area forward then backward:
○ Bear walk
○ Lizards
○ Crab walks
○ Inch worm
○ Gorilla side-hops (L then R)
■ Bear walks, lizards, and crab walks can be made harder with a
weighted vest/backpack.
Cashout: Standing long jump. 5 reps and record distance.
○
Note: In D&D, your standing long jump in feet is half your strength score.
E.g. If you can jump 5 feet, that’s 10 strength.
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Path of the Zealot (CR 13-18)
| Pull-up Station | Barbell | Dumbbells | Gym |
The following workout focuses on training to failure. Unlike most workouts, I’ll be going into a bit of
theory here - but feel free to skip the actual workout below.
Ask most lifters and they’ll tell you “go to failure” means to do as many reps as possible - literally
doing a movement until your body can’t do it anymore. This can have a lot of benefits including
introducing “muscle confusion” (an ill-defined term for the theory that your muscles can get used to
the same exercise and for benefits to diminish over time), increasing mental fortitude, and honestly
they’re just fun (usually).
But like any method for weight lifting, it’s best not to focus solely on one type. I wouldn’t recommend
purely working to failure each time you train.
In general, there are three main types of failure and knowing why you’re training each one can help
you achieve specific goals.
Failure of Form: This is the most common type you’ll probably see. Here you focus on pushing yourself
to complete as many proper-form reps as possible, stopping as soon as form breaks (e.g. rounded
back on a deadlift, having to kip your pull-ups, etc.). I find this a great way to break through a
potential plateau while actively trying to avoid “bad habits”.
Failure of Tolerance: Here we pick a movement where the weight is low enough that we can do a high
amount of reps but also isolated enough that form is not a major issue. We want the limiting factor to
be your tolerance of the “burn”. I find these most helpful for mental fortitude. In some competitions, a
high number of reps will be required so I do these to try to push for a “new sustainable amount of
reps” (e.g. Pushing from doing 10 jump squats comfortably to 15).
Failure of Tempo: We focus on explosive power here. We want to make sure that the reps only count
when we can explode out of the movement. If we find the rep is slowed down due to fatigue, we’ll
want to end that set. Explosive power is useful for many types of lifts, but I find it especially helpful to
break through any plateaus on olympic lifts.
Workout:
● Failure of Form - 3 rounds:
● Pull-ups to failure
● Barbell deadlift
● Failure of Tolerance - 3 rounds:
● Reverse seated flyes to failure
● Jumping squats
● Failure of Tempo - 3 rounds:
●
●
Z-presses
Barbell squats (pause 1s bottom)
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Path of Wild Magic (CR 12-14)
| Barbell | Wallball | Chipper | Interrupt | Gym |
Roll for supplementary Wild Magic exercise then…
For time:
● 20 cleans
● 20 push press/jerk
● 20 deadlifts
○ E2MOTM complete supplementary Wild Magic movement
Wild Magic
d8
Interrupt
1
10 jump squats
2
20 squat pulses
3
3 reverse burpees
4
4 quadruped to kickthrough
5
5 ball slams
6
8 hollowbody rocks
7
8 lunges
8
8 push-ups
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Bard
College of Creation (CR 8-14)
| Barbell | Barbell Complex | Gym |
Activation - Barbell:
● 3 rounds - 20s on/10s off
○ Squat hold
○ Knee-to-floor touch
○ Curtsey squat
○ Side-squat (Cossack squat)
Dancing Barbell Complex:
● 3 rounds:
○ Deadlift
○ Bent-over row (from floor)
○ Barbell push-up
○ Deadlift (hold at top)
○ Hang power clean
○ Power jerk
● Repeat for 4 sets, increasing weight each time
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College of Eloquence (CR 11)
| Bodyweight | Kettlebell | Dumbbell | Song Workouts | Gym / Home |
Notes: I compiled a few “song workouts”. I love these as it’s like having someone call out
the reps you need to do. I put in song times for the versions that I used (mostly radio/short
edits).
Workout - Complete all in order or choose 5:
● Complete a song, rest for 60s. Modify/rest as needed.
1. Thunderstruck - AC/DC (5 min). Start in supine hold. Every “thunder”, flip into a
hollow body hold. On the next “thunder”, flip back into supine hold.
2. Roxanne - The Police (3 min). Start in straight-arm plank. On “Roxanne”, do a
push-up. On “redlight”, do a squat thrust (aka half burpee).
3. Call on Me - Eric Prydz (3 min). Burpee for every “call on me”. NOTE: Be prepared to
do burpees FAST and work to the short rests.
4. Baby One More Time - Britney (3 min). Start in active glute bridge. Every “baby” and
“time”, do a glute bridge (you “rest” in an active glute bridge).
5. Flower - Moby (4 min). Squat and hold on “green sally down”, coming up to stand
only at “green sally up”.
6. Rockafeller Skank - Fatboy Slim (4 min). Start with kettlebell at neutral (hanging at
waist naturally). On “now”, do a kettlebell swing. On “brother”, do a high-pull from
neutral.
7. Happy - Pharrell Williams (4 min). With two kettlebells or dumbbells, start in front
rack (resting position). Every “happy”, do alternating single-arm strict presses.
During the bridge, do a front rack squat on “Bring me down”.
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College of Glamour (CR 8-10)
| Dumbbell | Barbell | TABATA | Gym |
Enthralling Performance: 60s work / 60s rest
Intent: Really push for the reps in the 60s while maintaining form. Also, 60s of rest is totally
enough time to take a selfie - if you’re into that.
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2 x Zottman bicep curl
2 x Arnold press
2 x Tate press
2 x Zercher squat
2 x Reeves deadlift
Cashout: Accumulate 60s L + R on Copenhagen plank
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College of Lore (CR 14)
| Skipping Rope | Dumbbells | Kettlebells | Wallballs | Resistance Band | Pull-up / Dip Station | Plate | Barbell | Chipper |
Gym |
Intent: Obnoxiously take just all of the equipment at the gym.
Equipment needed (L = Light weight, H = Heavy weight)
2 sets of dumbbells (H + L), 2 sets of kettlebells (H + L), plate, skipping rope, resistance
band, medicine ball, pull-up bar, dip station, barbell (rx+ cashout)
45 minute timecap:
● 40 double unders / 80 line jumps
● 40 (L) dumbbell push-press (20L/20R)
● 40 (H) kettlebell swings
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40 wall balls / ball thruster with release
40 shoulder taps
40 band pull-aparts
40 tricep dips
40 plate to overhead
40 (L) renegade rows (20L/20R)
40 band half-kneeling tricep extensions (20L/20R)
40 (L) kettlebell goblet squats
40 push-ups
40 (H) single dumbbell thruster
40 ball tucks
Accumulate 30s active bar hang
Accumulate 60s (H) overhead kettlebell hold (30s L/30s R)
Accumulate 60s (H) dumbbell farmer's carry
Accumulate 60s handstand hold
Rx+ Cashout:
● Flowers by Moby - Barbell squat variation
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College of Spirits (CR 15)
| Kettlebell | E4MOTM | Gym / Outdoors |
Intention: In this workout, you go uphill both ways.
E4MOTM - 20 minutes:
● 1 KB goblet thruster
● 5 SA KB snatch (R)
● 10 SA KB lying chest press in hollow body (R)
● 15 KB swings (Russian)
● 100 mountain climbers
● 15 KB swings (Russian)
● 10 SA KB lying chest press in hollow body (L)
● 5 SA KB snatch (L)
● 1 KB goblet thruster
○ Note: You should have between 30-45s in between rounds to rest. If you
don’t find yourself getting that, reduce the number of mountain climbers.
Cashout (Core Burner):
● EMOTM - 7 minutes:
○ 5 hollow body rocks
○ 5 V-ups or variation
○ 10 plank hip rotations
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College of Swords (CR 8-12)
| Kettlebell | E2MOTM | Gym / Outdoors |
Workout A:
● E2MOTM - 5 Rounds:
○ 12 overhead kettlebell swings
○ 6 plyometric push-ups
○ 6 kettlebell slingshots (L+R / 12 total)
○ 1 kettlebell halo (L+R)
Workout B:
● 3 Turkish get ups (L+R)
● 2 Turkish get ups plus windmill at the top (L+R)
Cashout:
● Tabata 40s on/20s off
● 3 rounds
○ Deadbug
○ Quadruped shoulder taps
○ Quadruped kick-throughs
○ Bicycle crunches
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College of Valor (CR 14)
| Bodyweight | Circuit | Death by | Home / Gym |
Note: Handstands are maybe the most intimidating (and scary) movements I do at the
gym. This workout is facing that fear, knowing it gets better little by little.
Warmup - 3 rounds:
● Wrist circles in plank (5 each direction)
● Downward dog (focus on shoulder alignment) 10s
● Tabletop to cat-cow
● 10 wrist push-ups
Technique - 3 rounds:
● 3 wall-walks with 10s hold
● 5 kick-ups, 1s hold for stability
●
1 negative hand-stand push-up
Cashout
● Death by handstand push-ups (or negatives)
Cooldown
● Throw a resistance band over a pull-up bar. Loop the band around your wrist, then
while facing the bar, let your hips drop from standing until you arm starts to stretch
over your head - focus on your lat being stretched out.
● With hand still in band, reverse so you’re looking away from the bar. Take a
staggered stance and let the band pull your arm away from you, feeling the stretch
in your pec.
● Hold each stretch for 10-15 seconds. Repeat at least twice.
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College of Whispers (CR 14-17)
| Barbell | Circuit | Death by | Gym |
Workout A - Death by push-ups:
● 1 push-up on 1 min, 2 push-ups on 2 min, … until failure
Workout B:
● 5x5 bench press
Workout C - Death by burpees:
● 1 burpee on 1 min, 2 burpees on 2 min, … until failure
Cooldown - Flow movements:
● E.g. cat cow stretch, child’s pose, cobra, scorpion, articulated spine flow
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Cleric
Arcana Domain (CR 5-8)
| Dumbbell | E4MOTM | Home / Gym |
Arcane Abjuration
3 rounds - E4MOTM abjure in order:
● 10 front and lateral raises
● 20 dumbbell front rack squats
● 20 sit-ups
● 6 devil’s press
○ Every round, add 1 rep permanently to any movement.
○ E.g. Your ending set might be 10 raises, 21 squats, 20 sit-ups, 8 devil’s press
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Death Domain (CR 16-18)
| Bodyweight | Circuit | Interrupt | Home / Outdoors |
5 rounds - 26 minute time-cap
● 40 air squats
● 20 shoulder taps
● 10 Tyson push-ups
● 10 sit-ups
● E2MOTM 6 burpees
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Forge Domain (CR 6-8)
| Sledgehammer | Dumbbells | Plate | Towel | Tabata | Gym |
Note: Because it’s a 30s rest, really try to get the most value out of the 30s of work.
30s on/30s off - 4 rounds (20 min total):
● Sledgehammer tire strikes / wall ball slams
● Pronated wrist curls
● Supinated wrist curls
● Plate to overhead
● Towel pull-up / towel wring
Cashout - Hammer curl complex 3 rounds increase weight each time:
● 7 hammer curls
● 7 shoulder presses
● 7 hammer curl to shoulder press
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Grave Domain (CR 14-16)
| Bodyweight | Home / Outdoors |
Note: You’ll likely start strong and then start to gas-out around 16 reps. You’re in for an
uphill fight at this midpoint but keep pushing - even if it’s slow. You’ll eventually see the
light, I promise!
No time-cap
Squats, Sit-ups, Burpees
2-4-6-8-...16-18-20-18-16-...-8-6-4-2
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Knowledge Domain (CR - See Text)
| See Text |
Knowledge of the Ages
● Pick a skill you want to achieve and design a workout around that.
● Hints:
○ Always warm-up. Typically I program 2 rounds or 10 minutes.
○ For a longer workout, focus on a “cardio” piece and then a
“strength/gymnastic” piece.
○ For workout format, I typically focus on one of the following:
■ Circuit: Program movements with reps and then cycle through them.
■ EMOTM (Every minute on the minute): Usually high intensity. Do a
movement(s) at 0:00 minutes. Rest until 1:00 and then repeat. This
can be modified to something like E2MOTM (work on 0:00 then 2:00
etc).
■ Tabata: Named after Dr. Izumi Tabata. It is 40s of work then 20s of
rest. The intent is very high intensity. You can modify to 30s on/30s
off, etc.
■ Chipper: Program a high amount of reps for each movement before
moving on to the next. You “chip away” at each movement.
Chipper + Interrupt: Same as a chipper, but every minute, two
minutes, etc. you perform a small amount of movements to
interrupt you. Incredibly challenging and increases intensity.
○ Cashout: Not always included, but sometimes nice to either cooldown or to
“burn what’s left in the tank”.
Example: Push-up Progression
○ Did about 10 minutes of reading on this then started to write things down:
○ Warmup - 2 rounds: Wrist circles, wrist stretches, roll-down to plank,
cat-cows
○ Workout (Strength) - 5 rounds: 5 wall push-ups (or other variant), 2 negative
push-ups (5 second negative), 30s high plank
○ Workout (Cardio) - EMOTM for 8 minutes: 10 up-down planks, 10 mountain
climbers, 10 hip rotations.
○ Then go out and test it and tweak it for next time!
○ After testing it, I realized I had enough time for 1 extra push-up each minute
so I included it!
○ I decided to name it the “Legend Lore - Push-up Progression”.
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●
Legend Lore - Push-ups Progression
● Warmup - 2 rounds:
○ 5 wrist circles (L + R)
○ 3-5 wrist stretches (2-5s hold each direction)
○ 5 Roll-down to plank
○ 5 cat cows
● Workout A - 5 rounds:
○ 5 wall push-ups (or other variation)
○ 2 negative push-ups (5s negative)
○ 30s high plank
● Workout B - EMOTM 8 minutes:
○ 10 up-down planks
○ 10 mountain climbers
○ 10 hip rotations
○ 1 push-up
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Life Domain (CR 5)
| Yoga | Home |
Note: I have never programmed an actual yoga flow. I don’t know if this is particularly a
good one, but testing it, I enjoyed myself.
If you prefer a YouTube instructional video, see here - which is what this workout is based
on (45 min).
Credits: Thanks to Ally Maz (@allymaz) for inspiration.
Estimated 20 minutes:
● Seated neck stretch: Seated, neck to one side - 3 breaths; 4th break place hang
gently on head to add a bit more stretch; roll neck fully around in each direction,
timing it to a single breath
○ Seated cat-cow for 3 breaths before doing other side
● Look behind seated spine stretch: Seated, left hand on right knee, twist and look
behind you (right hand behind you). 3 breaths, each breath feel the stretch deepen.
○ Seated: Interlace fingers behind low back. Push chest forward, shoulders
back, and hands back as you inhale, then release on exhale. Do 3 breaths
before switching sides.
● Seated 2 x “Dragon’s Breath”: One big inhale and then quick, rapid exhales
(20-40); intention is to quickly move your diaphragm.
● Thread the needle: From table-top position left arm up (look at fingers); on exhale
thread through the right arm until shoulders is on the ground. 3 breaths.
○ Tabletop cat-cow stretch for 3 breaths before doing the other side.
● Downward dog (spread out your fingers) for two or three breaths.
○ On the last breath, let the heels drop for additional stretch
● Modified Good Morning: Stand-up and hinge until hands hang as low as possible.
Raise up to horizontal back for a breath, then come back down and increase stretch
for two breaths. Swan arms out to top and stretch up high.
● Standing knee hug to outward rotation: Grab the right knee with the right hand
and bring to chest. Increase stretch by rotating out. To increase stretch, return to
neutral and grab inside of foot instead. Hold outwards for 3 breaths then switch.
● Lizard’s Stretch: Step back right leg into a lunge, hands on floor. Drop knee and
then on inhale, raise it back up and keep quad flexed. Raise right arm and look up at
the fingers, then bring down, stretching elbow down to the ground - two breaths.
○ Transition back to downward dog for 2-3 breaths, let heels drop a bit to
stretch on last breath before doing other side.
● Downward dog to cobra: From downward dog, transition to plank then chest to
floor then push into cobra, breathing to let spine extend (or dive-bomb push-up with
breath at top).
● Warrior Pose: Step back right leg into a lunge, foot turned externally; raise arms to
horizontal (Warrior Pose). Five breaths, focusing on stability.
● Warrior Pose with Twist: From Warrior, bring left forearm to knee and raise right
fingers up. Increase stretch by putting left hand to ground and right fingers up. Five
breaths, focusing on stability.
○ Transition back to downward dog, transition to plank, chest down, push to
cobra, and breath. Then do other side.
● Shake out legs, arms, and hands.
● Table-top cat cows for 5 breaths
● Seated with legs out. Using hands, draw a circle between legs on an exhale (3
breaths) for each direction.
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Lie back, pull heels and push into bridge pose. 5 bridges, each time trying to feel
each vertebrate touch and then leave ground.
Dead Bug: 5 dead bug reaches per side. Exhale on extension, inhale on returning to
normal.
Happy Baby Pose: On back, grab insides of feet and begin rotating hips
individually.
Corpse Pose: Legs out, eyes closed, 10-20 breaths (4 seconds in, 4 seconds out)
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Light Domain (CR 7)
| Kettlebell | Circuit | Home / Gym |
Credit: Coach Paluna Santamaria
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2 x 10 bodyweight good morning + Kang squat
7 rounds
○ 3 archer push-ups (3L + 3R)
○ 7 KB thrusters
○ 3 KB halos (3L + 3R)
(L + R) 30s one-hand farmer’s carry / 30s OH farmer’s carry
Cooldown: 5 sun salutations
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Nature Domain (CR 3)
| Bodyweight | Outdoors |
Acolyte of Nature
● 20-40 minutes outdoor movements
○ E.g. Go for a walk or a hike. If water is nearby, go check it out. If you have a
bike or kayak, take it out. If it’s raining, bring an umbrella and go out. If not
safe, find a greenhouse or botanical garden to walk around.
○ I happened to be somewhere where I could take a kayak on a lake - so I went
back and forth (takes about 40 minutes).
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Order Domain (CR 6-9)
| Barbell | Circuit | Gym |
5x5, increase in weight for each set. Start at approx 75% one-rep max. If not known, start
with just the bar and adding weight gradually, listening to your body!
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Squat
Bench press
Bent-over row
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Peace Domain (CR 4-6)
| Partner | Resistance Band | Pull-up Station | Gym / Park |
With a partner and a resistance band, 5 rounds:
● 10 reps and switch:
○ Partner A: Press band out from chest; Partner B: Standing chest press
● 5L + 5R and switch
○ Partner A: Holds partner hand for stability; Partner B: Pistol squats (one-leg),
full ROM
● 10 reps and switch:
○ Partner A: Jump ups to bar and 5s negative reps; Partner B: Hold feet or let
them rest on your chest.
Workout
● Reps only count while one partner is holding the movement; switch movements
when reps break
● AMRAP 6 minute
○ Push-ups for reps
○ Hold: Bar hang
● Rest 1 minute
● AMRAP 6 minute
○ Jump squats for reps
○ Hold: Forearm plank
● Rest 1 minute
● AMRAP 6 minute
○ Kettlebell swings for reps
○ Hold: SA OH KB hold
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Tempest Domain (CR 8-11)
| Kettlebell | Pull-up Station | Tire | Barbell | Gym / Park |
Complete Stormborn or Wrath of the Storm (if you have access to a tire) then Cashout
(optional as always).
Stormborn
4 rounds - Toes to Bar Progression
● 5 Kettlebell anchor, supine toes-to-hands
● 12L/12R bent-over kettle-bell row
● 10 hollowbody rocks
● 10 Superman rocks
● 10 active hangs
Cashout:
● 5 attempts: Max reps of strict toes-to-bar
● Failing is fine - intention is the #1 focus here.
or
Wrath of the Storm
Warmup:
● 10 sood morning Kang squats
● 10 swimmers (kneeling or supine)
● 10 rolldown to plank
● 5L + 5R hip rotations
Workout - 15 minutes AMRAP:
● Tireflips (hop through middle to other side)
Cashout - Clean-Pulls:
● 2x3 75-100% max clean
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Trickery Domain (CR 10-12)
| Barbell | Supersets | Circuit | Gym |
We do this workout with a mask on and in bare-feet. If you’re not used to this, definitely
listen to your body. Stop if you feel pain or discomfort. In addition, feel through your feet if
you can - your heels, toes, ball, and arch.
Cloak of Shadows
30s supersets - 4 rounds for each movement duet:
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Sumo squat with high leg lift // Push-ups
Lunge to runner’s pose // SL RDL
Wall sit // Plank
Blessing of the Trickster
● 5x3 Deadlifts, 4s negative (put the bar down as silently as possible)
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Twilight Domain (CR 16-18)
| Barbell | Circuit | Gym / Olympic Platform |
Warmup:
● 5 good mornings
● 5 kang squats
● 5 sotts press
Intent: Work hard to get through the lifts, and then enjoy the walk. Focus on actively
resting before jumping into the next set. My working weight for this was 60 kg, but this
could easily be scaled down/up.
Workout A - 2 rounds to build up to working weight + 3 working rounds:
● 5 cleans
● 5 jerks
● Walk 100m (90s walk)
Workout B - 3 rounds:
● 5 front squats
● 5 push-press
● Walk 100m
Workout C - 3 rounds:
● 10 deadlifts
● Walk 100m
Cashout: Walk 1 mile
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War Domain (CR 12)
| Kettlebell | Barbell | E2MOTM | Tempo | Gym |
E2MOTM - 6 rounds alternating A/B:
● Workout A:
○ 20 Overhead KB swings
○ 6 burpee kick-throughs
● Workout B:
○ 16 push-press
○ 60 mountain climbers
Low-back Barbell Squat, 2s pause at bottom and explode up
● 5x5 - increasing weight each time
Cashout: Farmer’s walk accumulate 100m.
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Druid
Circle of Dreams (CR 5)
| Foam Roller / Lacrosse or Hard-rubber Ball | Home |
Note: When I wrote this, I really wasn’t sleeping well. Though exercise positively influences
my sleep quality, I kept waking up with muscle pain and soreness. So I decided to commit
30-40 minutes just focusing on fascia release.
Suggested Roll-Out (Lacrosse or hard-rubber ball):
● On back
○ Start on your shoulder blade, close to your spine. Roll to the outside, focusing
on any intense areas.
○ Go back and forth, slowly working your way down your back.
○ Then trace the shoulder blade itself.
○ Do the other shoulder.
○ Mid-back: Start on spine and move outwards, going back and forth as you
progress down.
○ Low-back: Start on spine and move outwards. Try placing the ball on our
close to your hips - though this can be very intense.
● On front
○ Start on your sternum/breast bone. Roll to the outside, focusing on intense
areas.
○ Go back and forth, working your way down your front.
○ Do the other side.
○ Finish by slowly tracing the breast bone down.
● On side
○ Start under your shoulder, on the tip of your tricep. Roll towards the elbow
and back, seeking high-value areas.
○ (Optional) In a table-top position, also roll out the forearm.
● On back
○ Start with the ball somewhere under your butt. Roll around until you find
something valuable - it’ll probably take longer than other areas.
○ (You may need to sit up) Place the ball underneath your calf and roll up and
down, rotating the leg (internally/externally) until you find high-value areas.
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Circle of Spores (CR 8)
| Kettlebell | Tabata | Death by | Home |
Halo of “Sores”
● Workout A - Tabata 40s/20s (4 rounds):
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○ (R) Lunge + KB Halo at bottom
○ (L) Lunge + KB Halo at bottom
○ Angel of Death
Workout B - Death by Push-ups (no rest)
Workout C - Tabata 40s/20s (3 rounds):
○ Goblet squat + KB Halo at top
○ KB Deadlift + Highpull
○ Angel of Death
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Circle of Stars (CR 11-13)
| Kettlebell | Barbell | Circuit | Gym |
Note: The three constellations are Archer, Chalice, and Dragon. The exercises line up to
those ideas.
Kettlebell - 3 rounds:
● 8 single-arm staggered/lunge kettlebell press
● 5 goblet Squats with horizontal press
● 8 single-arm bent-over kettlebell row with pause at top
Barbell - 2 rounds in order:
● 8 behind the neck press
● 10 sumo deadlift
● 5 squat, 2s pause at bottom
Cashout: Death by chest to bar pull-up (band-assisted if needed to get chest to bar)
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Circle of the Land (CR 9)
| Bodyweight | Gym |
Treadmill - 2 rounds:
● [Arctic] Walk 2 minutes (1% - 2.5 mph)
● [Coast] Jog 5 minutes (1% - 5.5 mph)
● [Desert] High knees 30 seconds (1% - 2.5 mph)
● [Forest] Incline walk 1:30 minutes (7% - 2.5 mph)
● [Grass] Incline jog 5 minutes (5% - 5.0 mph)
● [Mountain] Incline walk 1:30 minutes (5% - 2.5 mph)
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[Swamp] High knees 30 seconds (1% - 2.5 mph)
[Underdark] Sprint 60 seconds (1% - 7.0-9.0 mph)
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Circle of the Moon (CR 5)
| Bodyweight | Tabata | Home / Outdoors |
Intention: The following movements are dynamic but all require your coordination and
commitment. I’ve added in a few prompts to help you get maximum value.
Warmup (5 minutes):
● Tabletop wrist mobility (5 reps every direction)
● Rolldown to scorpion (L+R), roll-up, overhead squat (5 reps)
Workout TABATA 40s on/20s off:
● 4 rounds:
● Alternating crab reach (follow your hand with your eyes for full range of
motion)
● Beast to pike to upward facing dog (maintain tension throughout)
● Ape to kick-through (on kick-through, press through heel and stabilize before
returning)
● Traveling beast (try to move hands and feet at the same time, try not to
sway)
Cashout:
● 1 min AMRAP high-knee burpees
● Rest 1 minute
● 1 min AMRAP high-knee burpees
○ If you beat your first score, you’re done!
○ Otherwise rest 1 minute, 30s of high-knee burpees
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Circle of the Shepherd (CR 7)
| Kettlebell | Pull-up Station | Circuit | Gym |
1 minute stations - 5 rounds:
● (Bear Spirit) Kettlebell sumo squats
● (Hawk Spirit) Negative pull-ups + active hang
● (Unicorn Spirit) Rowing/running
● Rest
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Circle of Wildfire (CR 9-11)
| Dumbbell | Supersets | Gym |
Superset A - 30s x 3:
● Push-up
● Hollowbody dumbbell chest press
Superset B - 30s x 3 L + R:
● Single leg romanian deadlift (if weighted, weight on working side)
● Lunge to runner’s stance
Superset C - 30s x 3
● Dumbbell front raise + lateral raise
● Standing Arnold press
Cashout: 10 minute burner
● EMOTM alternate
○ A: 12 snatches (6L/6R); V-ups to 45s
○ B: 8 burpees; plank to 45s
● 10 rounds total (5 rounds each).
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Fighter
Arcane Archer (CR 12-14)
| Kettlebell | Chipper | Gym |
Hot Shot Workout
Time cap: 28 minutes
● [Banishing] Accumulate 2 min Squat hold
● [Beguiling] 50 kettlebell strict press
● [Bursting] 50 push-ups
● [Enfeebling] 50 hollow rocks
● [Grasping] 50m SA farmer’s walk
● [Piercing] 50 OH KB swings
● [Seeking] 1km run
● [Shadow] Accumulate 2 min plank
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Battle Master (CR 8-12)
| Kettlebell | Wall Ball | EMOTM | Circuit | Gym / Outdoors |
Thanks to KC#5768 for inspiration.
EMOTM - 3 rounds (21 minutes) in order:
● [Evasive Footwork] 20 curtsey squats
● [Lunging Attack] 16 (8L + 8R) OH SA KB lunge
● [Menacing Attack] 12 wall ball slams
● [Pushing Attack] 10 plyometric/clapping push-ups
● [Quick Toss] 15 wall balls / squat with ball release
● [Tripping Attack] 10 hand release burpees
● [Sweeping Attack] 12 KB slingshots
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Cavalier (CR 5)
| Bicycle | Outdoors |
●
Bike for 20 minutes, unbroken
○ If you need to slow down, slow down. The goal here is to push for 20 minutes
of work at whatever pace is manageable.
●
●
Rest for 2 minutes.
Cashout:
○ EMOTM 20 bicycle crunches 5 minutes
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Champion (CR 16-18)
| Barbell | Circuit | Gym / Olympic Platform |
Warmup:
● 2 x 10 barbell Kang squats
Second Wind Workout:
● Alternate
○ 10 deadlift / 1 front squat
○ 9 deadlift / 2 front squat
○ …
○ 1 deadlift / 10 front squat
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Echo Knight (CR 12-14)
| Partner | Wallball | Resistance Band | Circuit | Gym |
Intention: This is designed as a partner workout (which I personally find super fun). If you
don’t have a partner, I’ve put in notes to do it solo.
Warmup - 2 rounds - Alongside your partner or solo:
● 3 roll-downs to scorpion
● 3 lunge elbow to instep L + R
● 3 downward dog to push-ups
● 5 cossack squats L + R
●
●
3 rounds for time - 26 minute time cap
HINT: Discuss how/if you'll break up these movements. e.g. 13 push-ups, rest, then
12 push-ups; 20 sit-ups no rest; etc.:
○ 25 push-up high-fives (or 25 push-ups plus shoulder taps L+R)
○ 20 sit-up wall ball passes (or 20 weighted sit-ups)
○ 10 pistols - full range, partner stabilizes L+R (or 10 pistols modified as
needed L+R)
○ 20 partner resistance band standing chest press (or 20 dumbbell bench/floor
press)
●
Cashout:
○ Flower by Moby (squat variation - air squats)
■ Do it with your partner and keep each other motivated and honest
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Eldritch Knight (CR 15)
| Barbell | Resistance Band | Barbell Complex | Gym / Olympic Platform |
Intention: Focus on the barbell for an extended period of time.
● Bear Complex:
○ Power clean
○ Front squat
○ Overhead press to back
○ Back squat
○ Overhead press to rest
■ 7 rounds
■ 3 sets, increase in weight each time
● Wash the barbell - really well.
○ All that chalk that has built up? Weird stains? Spend the time now and get rid
of it. Take care of your equipment.
○ If you can’t get the stains and gunk off, spend 10 minutes researching how to
properly clean your barbell.
● Thera-Band (Resistance Band) Stretching:
○ Put thera-band over a pull-up bar. With band in both hands:
■ (Facing bar)
● 10 T pulls
● 10 W pulls
● Stretch lat (bent over) (L+R)
■ (Facing away)
● Stretch pec/shoulder extension behind (L+R)
○ 2 full rounds
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Gunslinger (CR 12)
| Parter (Group) | Dumbbell | Skipping Rope | Chipper | Interrupt | Gym |
Credit: Academy of Lions
3 Musketeers
In a group of 3, complete the following anyway, anyhow:
●
●
●
●
●
300 cal row
225 DB thrusters
600 double unders / 1200 mountain climbers
E3MOTM 3 burpees
30 minute timecap
If doing it solo, do:
● 100 cal row
● 75 dumbbell thrusters
● 200 double-unders / 400 mountain climbers
● E3MOTM 1 burpee
● 30 minute timecap
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Psi Warrior (CR 10)
| Barbell | Circuit | Gym |
Intention: Focus on mental fortitude and pushing through pain/discomfort.
● Warmup, 2 rounds:
○ 10 barbell Kang squats
○ 10 barbell lunges
○ 10 barbell shoulder presses
● 3 rounds
○ 10 Zercher squat
○ 10 pinch grip barbell deadlift (off rack)
○ 10 Sotts press
■ Note: These exercises are generally incredibly uncomfortable. When
you start, commit to how much intensity you’ll aim for. If your body
rejects a movement, stop immediately and re-evaluate.
● Cashout
○ EMOTM 5 minutes
■ 10 jumping lunges (L+R)
■ Add an extra jumping lunge every minute
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Purple Dragon Knight (CR 10-14)
| Backpack / Weighted Vest | Kettlebell | Wallball | Resistance Band | Chipper | Gym |
Note: This is a long workout. Give yourself an hour, including your warm-up. Treat it like a
jog that you continuously chip away at rather than something to sprint through.
●
●
●
●
●
●
●
●
●
●
●
400m weighted vest run
100 dumbbell reverse lunges
90 shoulder taps
80 goblet squats
70 kneeling shoulder press (35/side)
60 wall ball slams
50 push-ups
40 sit-ups
30 banded front + lateral raise (15/side)
20 superman squats (10/side)
10 turkish get ups (5/side)
Cashout: 400m weighted vest walk. Really enjoy it and congratulate yourself on a job well
done!
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Rune Knight (CR 6)
| Dumbbells | Circuit | Gym |
Intention: Inspired by how each rune gives you two boons. Each “rune” (dumbbell weight)
you have requires two movements.
●
●
●
Pick 3 weights (Light, Medium, Heavy)
3 sets of
○ (Light) 10 front/lateral raises
○ (Medium) 8 shoulder Z-Press (seated presses)
○ (Heavy) 20 narrow, stiff-leg deadlift
3 sets of
○ (Heavy) 12 bent over rows (L+R)
○ (Medium) 10 floor press (hollow-body if possible)
○ (Light) 10 Arnold presses
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Samurai (CR 16)
| Backpack / Weighted Vest | Sledgehammer | Barbell | Circuit | Chipper | Gym |
Intent: Slow and controlled followed by explosiveness - all while we push our stamina. Walk
or run - but try not to stop for too long. Treat this like a long jog, not a sprint.
Note: Budget an hour for this workout, including warm-up. This is a tough workout. Push
your comfort; do not push your safety.
Tireless Spirit
● Warmup:
○ 5 rolldown to push-up
○ 5 scorpion stretch (L + R)
○ 5 elbow to instep from lunge (L + R)
○ 2 each side Cobra stretch to look behinds
○ 10 squats plus 1s pause at bottom
● 1 km weighted vest run
● 3 rounds
○ 45s sumo squat hold
○ 30s plank
○ 15s negative push-up hold
● 1 km weighted vest run
● 3 rounds
○ 10 jump squats (1s pause at bottom)
○ 15 sledgehammer strikes or wall ball slams
○ 8 plyometric push-ups
● 1 km weighted vest run
● 3 rounds (start with bar, increase weight each time)
○ 10 front squats
○ 10 bent-over row
○ 10 standing shoulder press
● 1 km weighted vest run
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Monk
Way of Mercy (CR 2)
| Foam Roller / Lacrosse Ball / Hard-rubber Ball | Home |
●
●
Roll-out for 20 minutes with a hard-rubber ball (lacrosse ball), tennis ball, foam
roller, etc.:
○ Mentally commit to an intensity level for today (e.g. 4/10, 7/10)
○ Pecs: (on a wall or the floor) start from outside and work to sternum
○ Shoulders: (on a wall or floor) Start on the shoulder blade, work into “valley”,
work to middle of back/spine
○ Mid back (wall or floor)
○ Low back (wall or floor)
○ Glutes: (sitting on or lying on) You’ll know when you find the spot.
○ Calves: (sitting) If you need more pressure, cross your leg on top for more
weight.
■ If you have a dumbbell, kettlebell, or barbell, you can use this for
more intensity
■ For even more intensity, kneel and use a barbell or PVC pipe to roll out
your calves by hand
○ Feet: Stand on your ball, roller, etc. and focus on your toes, ball, arch, then
heel
Commit to being gentle to yourself and others for the rest of the day.
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Way of Shadow (CR 5)
| Step-up Station | Chipper | Gym |
Warmup:
● 10 squats
● 10 lizard stretches (5 L / 5 R)
● 10 good mornings (no weight)
Shadow Step - No time cap:
● 50 step ups
● 20 box jump overs
● 10 pistol squats (L + R)
● 20 box jump overs
● 50 step ups
Cash out:
● 3 x max broad jump
●
●
3 x max long jump
3 attempts for max box jump
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Way of the Ascendent Dragon (CR 13-15)
| Dumbbells | Circuit | Gym |
Note: This is based off of the few "scraps of paper" Bruce Lee left behind with his workouts.
This is one of the oldest we can find. Notice how it's kind of fluid? Kind of like he had goals
in mind and/or was listening to what his body was feeling (maybe a weakness, maybe a
strength).
Later in his career, Bruce Lee would add in much more olympic weight lifting techniques which you'll see are a common theme across a lot of these workouts.
Warmup:
● 5 rounds of hollow rocks to failure
● 5 rounds of side-plank leg raises to failure
Workout:
● 3 sets of 10 squats (dumbbell front rack)
● 4 sets of 6 dumbbell french press
● 4 sets of 6 heavy concentration bicep curls
● 4 sets of 6 dumbbell french press
● 4 sets of 6 reverse dumbbell curls
● 3 sets of 8 single arm tricep extensions
Optional:
● At this point, I had already been in the gym for 40 minutes and didn't really feel like
staying longer. However, a true Bruce Lee workout would start with a 4 mile run. If
you have gas left in the tank, consider:
● 2 mi run. Every 1/4 mile, sprint for 10 seconds.
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Way of the Astral Self (CR 14-16)
| Barbell | One-rep Max | Gym |
Note: Heavy-single lifts are really special to me. When I do them right, with no music or
other distractions happening, I really feel at peace - even though my muscles are straining
immensely. Take this time to enjoy and appreciate your body.
Back Squat to 1 rep max
● Suggested warmup:
○ 2 x 10 good mornings to Kang squats
○ 2 x Lying bicycle kicks (10L + 10R)
○ 2 x 10 air squats (identify any “sticky” parts)
● Suggested Progression
○ 5 x bar
○ 5 x 50%
○ 5 x 60%
○ 3 x 70%
○ 2 x 80%
○ 1 x 90%
○ 1 x 100% etc.
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Way of the Cobalt Soul (CR 12)
| Kettlebell | Dumbbells | Barbells | EMOTM | Gym |
Intent: Given a matrix of workouts, build out your own based on what you feel like you need
to work on. Because you will end up doing the movements at least 5 times, it should help to
“smooth out edges”.
Know Your Enemy:
● Select 4 movements
● EMTOM - 5 cycles (20 minutes)
○ Note: Some exercises will only take 20s while others take 40s, depending on
how intense they are. If you end up getting too many 40s movements in a
row, dial back the reps. In addition, if you’re just slamming your lower body
for 20 minutes, you’ll need to dial back the reps or else you won’t be able to
complete each minute.
○ Ex. 1: 12 thrusters > 12 deadlifts > 15 front squats > 12 standing press
○ Ex. 2: 60 mountain climbers > 15 OH KB swings > 15 jump squats > 15
goblet squats
Equipment /
Muscle Group
Metabolic
System
Core
Lower Body
Upper Body
Bodyweight
60 mountain
climbers
16 hollowbody
rocks
15 jump squats
15 push-ups
Kettlebell (12
kg)
15 overhead
kettlebell
swings
8 kettlebell
halos from
standing
15 goblet
squats
16 half-kneeling
shoulder press
(8L/8R)
Dumbbells (15
lbs)
7 devil’s press
12 single-arm
dumbbell situp
(6L/6R)
16 suitcase-grip
reverse lunges
10 Arnold
presses
Barbell
(empty or 10
lbs bumpers)
12 thrusters
12 deadlifts
15 front squat
12 standing
shoulder press
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Way of the Drunken Master (CR 8)
| Bodyweight | EMOTM | Home / Outdoors |
Intention: A lot of these movements are dynamic with “controlled falling” and rolling
around. You’ll want to make sure you have a lot of space when doing these!
●
●
●
●
Warmup: 2 rounds
○ 10 cat-cow stretches
○ 5 roll-up to overhead to squat to bootstrap
○ 1 waiter’s roll (L+R)
■ On your back, place an object (like a shoe or small pillow) on your
outstretched left hand (shoulder by ear). Keeping your eyes on the
object, roll to the left on to your belly while keeping the object
balanced. Repeat for right side.
EMOTM 8 rounds
○ 5 jumping squats
○ 5 deck squats
○ 1 negative pull-up
Monk workout: no short rest before doing next exercise.
EMOTM 8 rounds
○ 5 sprawls
○ 3 up-down planks (L+R)
○ 1 negative push-up (incline if possible)
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Way of the Four Elements (CR 11)
| Kettlebell | Circuit | Gym |
Intention: Full body workout, challenging ourselves with balance. Water is rowing and
moving, earth is standing solid, fire and air are for breathing.
Warmup:
● 3 x 5 min rowing for calories
Elemental Attunement:
● 3 rounds - Use one heavy (H) and one light (L) kettlebell
○ 10L + 10R OH KB (H) + front rack (L) lunge
○ 30s L / 30s R OH KB hold (L) + KB farmer’s carry (H)
○ 20 double KB deadlift - 10 with H in L, 10 with H in R
○ No rest between sets because your DM won’t give you short rests when you
need it most.
● Cashout: 2 min KB swings (H) - don’t drop KB.
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Way of the Kensei (CR 8-14)
| Barbell | Barbell Complex | Gym |
Intention: Focus on the barbell
● Lion’s Complex:
● 5 rounds, increase weight each round (don’t drop barbell during round)
○ Snatch grip deadlift
○ Hang power snatch (keep weight OH)
○ Overhead squat (drop weight to back)
○ Behind-the-neck push jerk (keep weight OH)
○ Overhead squat
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Way of the Long Death (CR 16-18)
| Dumbbells | Chipper | Interrupt | Gym |
Credit: Coach Cristian Bizama
Note: To get to the end, you’ll need to understand where you can “rest” (e.g. the lunges)
and where you’ll need to push to finish the movement.
●
●
●
●
●
●
●
●
●
●
●
100 air squats
90 sit-ups
80 dumbbell snatch (40/arm)
70 reverse lunges (35/side)
60 dumbbell pushpress (30 SA/arm)
50 mountain climbers (L+R)
40 Russian twists (L+R)
30 overhead single arm lunges (15/side)
20 burpees
10 single-arm devil’s press (5/side)
EMOTM 6 V-ups or other core
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Way of the Open Hand (CR 8-10)
| Bodyweight | Dip Station | Death by | Gym / Home |
Death by Quivering Palm
● EMTOM do the following. You “die” when you can’t complete the set within the
minute.
○ 10 push-ups
○ 5 dips
○ 15 second quadruped hold
■ (When testing, I “died” on Round 7.)
● Rest 3 minutes
● Cashout:
○ Flower by Moby (air squat variation)
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Way of the Sun Soul (CR 6-8)
| Dumbbells | Kettlebells | Tabata | Gym |
Warmup:
●
10 min AMRAP
○ Alternating bottoms-up KB presses 1 sec pause at top
Tabata 40s on/20s off
● Forearms
○ Seated supinated forearm curls
○ Seated pronated forearm curls
○ Bottoms-up KB presses with twist at bottom (L then R)
○ Alternating SA KB swings
○ Bottoms-up KB turkish getup (L then R)
● Legs
○ Air squats
○ Narrow stance lunge L
○ Narrow stance lunge R
○ Cossack squats (alternating)
○ Jumping alternating lunges
Cashout:
● 2 rounds
○ 10 KB deadlifts
○ 10 KB slingshot swings
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Paladin
Oath of Conquest (CR 7)
| Barbell | One-rep Max | Gym |
●
Barbell Turkish get ups to failure
Note: Barbell Turkish get ups are an extremely technical movement and as such can be
dangerous. Listen to your body and push yourself safely and respectfully. If you need to
drop the barbell, either throw it to the side or let it connect with your “front rack” and
descend with as much control as possible to the floor.
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Oath of Devotion (CR 6-8)
| Kettlebell | Resistance Band | Dumbbells | Circuit | Gym |
Intention: Your channel divinity Sacred Weapon requires 1 minute of concentration. Due to
the rest, the intention here should be to go hard.
●
●
●
●
1 minute stations, 3 rounds total
○ Kettlebell swings
○ Resistance band front and lateral raises
○ Double Dumbbell push-press
○ Plank
Rest 2 minutes
1 minute stations, 3 rounds total
○ Kettlebell sumo squats
○ Resistance band half kneeling tricep extensions (30s L + R)
○ Renegade rows
○ Dead bugs
Cashout: Pick your “weapon” of choice for today.
○ Complete Roxanne Red Light challenge: Play Roxane by The Police. On
“Roxane”, do first movement. On “Red Light”, do the second movement.
○ Kettlebell: Kettlebell swing // High Pull
○ Resistance Band: (Stand on band) Bicep curl // Overhead press
○ Dumbbell: Dumbbell Push-up // Standing dumbbell press
○ Body weight: (Rest is a straight-arm plank) Push-up // Jump feet to hands
(squat thrust)
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Oath of Glory (CR 12)
| Kettlebell | Dumbbell | Circuit | Gym |
●
●
5 rounds - Increase weight each round:
○ 3-5 weighted windmill (L then R)
○ 2-5 SA push-up (L then R)
○ 1 Turkish get up
○ AMRAP handstand push-ups
Cashout:
○ Flower by Moby (squat variant)
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Oath of Redemption (CR 11)
| Barbell | Barbell Complex | Olympic Platform |
Intent: Snatch complexes help identify weaknesses, gain confidence, and strengthen the
overall movement.
Warmup - 2 rounds:
● 10 barbell Kang squats
● 10 Sotts presses
Snatch Complex A - 5 rounds, increase weight each time to reach 75%:
● Snatch pull
● Hang power snatch, 2s pause above knee
● Snatch
● Overhead squat
Snatch Complex B - 3 rounds, increase weight each time to reach 50%:
● 5 snatch balances
● 1 overhead squat
THEN
● 3 snatch balances + 1 OH squat @ 55-65%
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Oath of the Ancients (CR 8-12)
| Step-up Station | Skipping Rope | Kettlebell | Chipper | Gym |
Intention: A green knight is one who is patient. This “chipper” is meant to take 25-30
minutes. Take it one step at a time, don’t burn out, and know you’re always making
progress.
●
For time:
○ 50 box jumps / step-ups
○ 50 pull-ups
○ 50 double unders / line jumps (back + forward = 1)
○ 50 jumping air squats
○ 50 KB swings (Russian)
○ 50 burpees
○ 50 OH squats
○ 50 push-press
○ 50 mountain climbers (L+R=1)
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Oath of the Crown (CR 6-10)
| Dumbbell | Circuit | Gym |
●
5 sets of:
○ 24 ft farmer’s carry
○ 12 front and lateral dumbbell (shield) raise
○ (Lay on Hands)tand push-ups to failure
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Oath of the Open Sea (CR 10-12)
| Bodyweight | Circuit | Gym |
Timecap - 22 minutes:
● Row 500m
● 10 squats, 10 push-ups, 10 hollowbody rocks
● Row 400m
● 12 squats, 12 push-ups, 12 hollowbody rocks
● Row 300m
● 14 squats, …
● Row 200m
●
●
●
●
●
16…
Row 100m
18…
Row 500m
20 squats, 20 push-ups, 20 hollowbody rocks
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Oath of the Watchers (CR 3-5)
| Kettlebell | Circuit | Tabata | Gym |
Intent: Draw a line from the crown of your head down to your tail-bone (which can then
extend out of your heel) and use this imagery to create “length”. This is typically a “neutral”
spine and isn’t intuitive for all athletes.
Warmup - 2 rounds:
● 5 x Roll-down to plank to cobra
● 5L/5R hip airplanes
Workout A - 3 rounds:
● 3L/3R kettlebell windmill, 2s pause at top
● 10 kettlebell goblet squats
Workout B:
● Tabata 40s on/20s off 4 rounds:
● Each cycle is one side.
○ Kettlebell single-leg Romanian Deadlift
○ Kettlebell Turkish get up
○ Bird-dog
○ Kettlebell bent over single arm row
○ Kettlebell single arm swing
Cashout:
● Flower by Moby - Kneel to jump-into-squat (aka ninja jump) on "up" (otherwise rest
in kneel)
○ Kneel to jump can be replaced with kneel to step to squat, just remember to
switch leading leg.
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Oath of Vengeance (CR 10-14)
| Backpack / Weighted Vest | Pull-up Station | Gym |
Relentless Avenger - For time:
● 2km row
● 1km (0.66 mi) run
● 250m weighted walk (7% - 2.5-3.5 mph)
● 4 rounds
○ 20 push-ups
○ 15 weighted squats
○ 10 single-leg deadlifts (5L + 5R)
● 1km row
● 0.5km (0.33 mi) run
● 250m weighted walk (7% - 2.5-3.5 mph)
● 5 weighted pull-ups
Note: When I did this, I completed it in just under 40 minutes. I think if I was running
outside/not on a treadmill, I could’ve done it faster.
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Oathbreaker (CR 4)
| Cable Machine | Circuit | Gym |
Note: The joke is that this is the only workout that uses machines instead of free-weights because I’m a snob and typically don’t use them. In reality, machines can help with certain
goals - like physio and rehab. I just generally don’t like them because I’d rather my body
move as it needs, rather than it move as the machine needs.
Using the cable machine, 8 reps with 4 second negatives:
● 3 sets
○ Staggered stance supinated chest press
○ Close foot standing chest press
○ Tricep pull down
● 3 sets
○ Z-seated shoulder press
○ Standing bicep curls
● 3 sets
○ External shoulder rotation (L+R)
■ Note: I don’t know what this is actually called. Description: Standing,
elbow close to body and bent at 90 degrees. Grip cable handle in
further hand. Externally rotate arm from the elbow to complete rep.
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Ranger
Beast Master (CR 2-4)
| Partner (Pet) | Dumbbell | Pull-up Station | Home / Outdoors |
Intent: These are meant to be exercises your “companion” could do with you. Beast of the
Land refers to cats, dogs, etc. Beast of the Sea refers to fish or other companions that
generally stay in their enclosures. Beast of the Sky refers to birds.
Obviously not every companion is going to be as enthused to do these exercises with you,
so if they prefer to watch (or maybe just annoy you), that’s okay! Just sharing some space
is enough.
Primal Companion
With your “Primal Companion”, do the following in order. Remove companion components if
needed.
Beast of the Land
Beast of the Sea
Beast of the Sky
Workout A
20 minute walk/run
(outdoor)
20 minute rowing
machine
20 minute guided yoga
(bird rests on open
hand/finger); focus on
and moving very slowly
Workout B
3 rounds:
● 45s wall sit,
weight on lap
● 7 weighted
push-up
● 20 lunge to
shake
3 rounds:
● 10 T, Y, Is
● 10 renegade rows
● 10 crab to L-sit
3 rounds
● 5 pull-ups / 10 active
hangs
● 12 reverse seated
flyes
● 20s supine hollow
hold
Workout C
EMOTM 8 minutes
● 8 sprawl-to-kiss
burpees
EMOTM 7 minutes
● 10 hollowbody
rocks
● 10 v-ups
● 10 sit-ups
Accumulate:
● 180s Plank
● 60s hollowbody hold
● 45s negative push-up
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Drakewarden (CR 3)
| Bodyweight | EMOTM | Circuit | Home / Gym |
Intention: Assistance movements for saddle riding!
Warmup - 2 rounds:
● 5 Roll out to plank
● Albatross Stretch 10s
● 10 air squats with 2s hold at bottom
Workout - EMOTM 20 minutes (5 rounds)
● 40 shoulder taps, high plank to 20s remaining
● 20 straight toes air squat, Squat hold to 20s remaining
○ If you have it, do squats on a Bosu ball or other uneven surface
● 15 side leg raises, side-plank to 20s (L then R)
○ Increase difficulty by doing leg raises from side plank
Cashout:
● Flower by Moby Up-down Plank variation
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Fey Wanderer (CR 6-9)
| Pull-up Station | Plate | Barbell | Chipper | Circuit | Gym |
Intention: I wanted to focus on jumping and traversal while keeping it “whimsical”.
30 minute timecap:
● 100 jumping jacks
● 1000m row/run
● 3 rounds
○ 1 archer push-up (L + R)
○ 5 pull-ups
○ 10 sushi roll burpees
○ 15 jumping squats
○ 20 side bends (10 L/R)
● 1000m row/run
● 100 jumping jacks
Cashout (optional):
● Monkey’s Grip Complex
● 5 rounds, do not drop barbell for entire complex:
○ Deadlift
○ Bentover lunge row (L + R)
○ Muscle clean to rack
○ Shoulder press to back
○ Squat
○ Shoulder press to rack
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Gloom Stalker (CR 7-13)
| Barbell | Circuit | Tempo | Gym |
Intent: Holding and then exploding.
Warmup - 2 rounds:
● 5 Lying bicycle leg extensions (L+R)
● 10 air spots, 2s pause at bottom
● 5 ankle rotations (L+R)
● 5 barbell good mornings
Dread Ambuser:
● 5x5 front squat, 2s pause at bottom and explode up
○ Increase weight each time
● Rest 2 minutes
● Front squat at finishing weight max rep to failure
● 5x5 bench press, 2s pause at bottom and explode up
○ Increase weight each time
● Rest 2 minutes
● Bench press at finishing weight max rep to failure
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Horizon Walker (CR 10)
| Kettlebell | Chipper | Gym / Outdoors |
For time (28 minute timecap):
● 400m run
● 40 KB swings
● 400m run
● 30 KB goblet squats
● 400m run
● 20 KB snatches (L + R)
● 400m run
● 10 burpees
● 400m run
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Hunter (CR 5)
| Pull-up Station | Kettlebell | Dumbbell | Circuit |
Intention: Pulling and pushing with some rotation.
● 5 rounds
○ 5 pull-ups (modify as needed)
○ 10 archer push-ups (modify as needed)
○ 10 weighted side bends (L+R)
○ 12 bent over rows (L+R)
○ 20 mountain climbers
● Cashout: 5 rounds
○ 5 crunches
○ 5 raised leg crunches
○ 5 raised leg oblique crunches (L+R)
○ 5 raised leg crunches
○ 5 crunches
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Monster Slayer (CR 13-15)
| Dumbbell | Dip Station | Barbell | Circuit | Chipper | Gym |
Inspired by the Demon Slayer - Tanjiro workouts on Superherojacked.com
Let’s set our hearts ablaze and push beyond our limits!
Warmup - 2 rounds:
● 5 x Roll down to scorpion
● 5 push-ups
● 5 downward dog toe-taps
● 10 squats
Set A - 3 rounds:
● 12 floor hollowbody dumbbell chest press
● 12 dumbbell chest flyes
● 8 tricep dips
Set B - 2 rounds:
● 12 barbell front squat
● 10 barbell bent over row
● 12 barbell deadlifts
Set C - 1 round:
●
●
●
●
●
●
●
●
●
20 pushups
20 dumbbell situps (10L+10R)
20 sprawls
15 pushups
15 leg raises
15 reverse burpees
10 pushups
10 dumbbell situps
10 sprawls
Cashout:
● Run 1 mile // 1.6 km
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Swarmkeeper (CR 7)
| Bodyweight | Chipper | Home |
Warm-up AMRAP Minimum 10 minutes (15 preferred)
Note: This many reps can really strain the muscles, especially if you push too hard. Make
sure everything is warm and ready to work!
● 10 swimmers
● 10 calf raises
● 10 ankle rotations (5 per side, each direction)
● 10 squats with reach up
● 10 roll down to plank
Time cap - 20 minutes:
● 100 mountain climbers
● 100 jumping jacks
● 100 flutterkicks
● 100 shoulder taps
● 100 butt kicks
● 100 legs-raised crunches
● 100 high knees
● 100 russian twists
● 100 squat pulses
● 100s plank
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Rogue
Arcane Trickster (CR 10-14)
| Towel | Dumbbell | Plate | Gym |
Mage Hand (and Wrist and Forearm) Legerdemain
20s on L / 20s on R / 20s off
● Towel wring
● SA DB farmer’s carry
● Plate pinch hold
30s on/30s off
● Wrist push-ups
● Reverse grip (pronated grip) push-ups
● Wall walk to handstand + hold
Cashout: Flower by Moby - Kettlebell deadlift variant (do not put kb down)
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Assassin (CR 8-13)
| Barbell | Circuit | Gym |
Note: Widowmakers/Corpse makers are sets of 20 unbroken.
● 4 rounds, each set is 20 reps unbroken without putting down the bar
○ Of course, put the bar down if you’re in pain!
■ Squats
■ Deadlifts
■ Shoulder presses
■ Bent-over rows
● Cashout: Flower by Moby - shoulder press variant
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Inquisitive (CR 10-14)
| Barbell | Circuit | Tempo | Barbell Complex | Gym / Olympic Platform |
Intention: Tempo/pause lifts will help you “spot weakness” in your own performance. I don’t
recommend going too heavy - just enough that you create enough tension on your
technique.
Warmup (2 rounds):
● 5 lying leg circles each direction
● 10 kang squats
● 5 wrist push-ups
Tempo Barbell Squat:
● 4 rounds x 5 rep, increasing in weight each time
● Tempo 42X1
Hang Clean with Pause:
● 4 rounds x 4 reps, increasing in weight each time
● 2 second pause at hang, 1 second pause at bottom
Behind the Neck Jerk Complex:
● 4 rounds, increasing in weight each time
● From rack, 2 x behind the neck jerks
● Reset
● 1 squat
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Mastermind (CR 15)
| Barbell | Barbell Complex | Olympic Platform |
Intention: These are a collection of “assistive” movements. This is definitely one of the most
tactical workouts I’ve done - and also intensive cardio.
Warmup - 2 rounds:
● 10 Kang squats
● 10 Sotts presses
Snatch Work A:
● 5x5 @ bar
○ 1s pause below knee
○ 1s pause above knee
○ Snatch
○ OH squat
Snatch Work B:
● 5x5 @ 40%
○ Muscle snatch
○ OH Squat
○ Snatch, 1s pause hang position
Clean and Jerk Work A:
● 5x3 @ bar - 40%
○ 1s pause below knee
○ 1s pause above knee
○ Clean
○ 1s pause at bottom of jerk
○ Jerk
Clean and Jerk Work B:
● 5x1 @ 60-75%
○ Clean
○ Front squat
○ Jerk
○ Back Squat
○ Behind the Neck Jerk
Pulls and Shrugs:
● 2 x 1 snatch pull, 5 shrugs @ 110%
● 2 x 1 clean pull, 5 shrugs @ 110%
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Phantom (CR 13)
| Bodyweight | Chipper | Interrupt | Home |
Wails from the Grave
● For time complete:
● 100 jumping jacks
● 21-15-9-15-21
○ Push-ups
○ Burpees
○ Hollowbody rocks
● 50 air squats
● E2MOTM 20 mountain climbers
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Scout (CR 9)
| Resistance Band | Backpack / Weighted Vest | Pull-up / Dip Station | Circuit | EMOTM | Gym |
Warmup - 2 rounds:
●
●
●
10 air squats
10 plank walk-outs
10 swimmers
3 rounds:
● 20 Weighted Banded Monster Walks/Steps + 10s squat hold
● 3-5 Weighted Pull-up
● 3-5 Weighted Dips
EMOTM - 5 rounds (20 min total)
● 16 weighted cossack squats
● 10 quadruped kick-throughs + 10s quadruped hold
● 50 mountain climbers + 10s high plank
● 16 jumping lunges
Then:
● 60s forearm plank
Then:
● 5 minute weighted walk, 15% incline, bare-foot if possible
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Soulknife (CR 4)
| Resistance Band | Pull-up Station | Tabata | Gym |
Warmup:
● 2 x 10 T-Y-I
2 rounds each: 40s on / 20s off
With resistance band…
Workout A (Band on a bar above):
● Overhead forearm extensions
● Reverse flyes
● Front flyes
Workout B (Band in hands):
● External cuff rotation L
● External cuff rotation R
● Behind neck overhead band pull apart
Workout C (standing on band):
● Front raises
●
●
Lateral raises
Narrow stance squat
Cashout: Max banded bicep curls x 2
Note: I don’t actually do any sports where you throw something, so this is my best guess at
a way to get more endurance into your shoulders for that movement. I might be TOTALLY
off.
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Swashbuckler (CR 9)
| Towel / Rope | Pull-up Station | Chipper | Interrupt | Gym |
Walk(out) the Plank - 20 minute time cap:
● 40 towel pull-ups / rope pulls / inverted body weight rows
● 40 cal row
● 40 active swings
● 40 cannonballs
● EMOTM 3 walkout-plank-push-up
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Thief (CR 8-12)
| Barbell | Barbell Complex | Gym |
Intention: A “prison complex” refers to doing three “super sets” (not resting in between
each movement).
Shoulder Prison:
● 3 sets, increase in weight each time:
○ 7 strict barbell press
○ 7 barbell push press
○ 7 split jerks
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Sorcerer
Aberrant Mind (CR 7)
| Kettlebell | EMOTM | Gym / Outdoors |
EMOTM 5 min
● A: 12 KB snatch (6L + 6R)
● B: 13 V-ups / plank to 45s
1 min rest
EMOTM 6 min
● A: 45s SA KB lunges
● B: 14 Hollow rocks / supine hold to 45s
1 min rest
EMOTM 5 min
● A: 15 KB swing to high-pull
● B: 45s Plank
Cashout: 1 min bird dog
Note: This workout is wild. I was doing it and just thinking to myself “What am I even
doing?” the entire time. I guess that’s good for this one, right?
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Clockwork Soul (CR 9)
| Dumbbell | Tabata | Gym / Home |
●
●
●
●
Warmup - 2 rounds “Around the Clock Lunges”:
○ From standing, lunge forward with right leg to the 12 position. Then lunge to
1, etc. until you finish 6.
○ Use left leg to lunge to 7 position etc. until you reach 12.
○ Go slowly, feel through your feet and toes, and do a few with arms over-head.
4 Rounds: 45s work / 15s rest
○ R DB thruster
○ Tall plank
○ L DB thruster
○ Squat hold / Wall sit
2 minute rest
4 Rounds: 45s work / 15s rest
○
○
○
○
R SA OH lunge
Hollowbody hold
L SA OH lunge
Horse stance
(Total 34 minutes.)
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Divine Soul (CR 10)
| Pull-up Station | Tabata | Gym |
●
●
●
Warmup: Cat-cows, arm-circles, bicycle stretches (10 min)
Tabata 90s on/30s off (6 rounds of all movements)
○ Rowing
○ Burpee pull-ups
○ Squats
15 minutes of flowing yoga:
○ Child’s pose
○ Plank to downward dog,
■ Possibly into pigeon
○ Roll-up
○ Sun salutation
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Draconic Bloodline (CR 11)
| Resistance Band | Barbell | Dumbbells | Circuit | Gym |
Warmup:
● 3 rounds
○ 10 band pull aparts
○ 10 cuff pivots
○ Roll down, articulated roll up
Workout A:
● Bent-over barbell row
○ Pronated grip (palms down)
■ 5 reps bar
■ 5 reps 50% max
■ 5 reps 70% max
○ Supinated grip (palms up)
■
■
■
5 reps 70% max
5 reps 50% max
5 reps bar
Workout B:
● 3 sets
○ 15 seated reverse flyes
○ 15 bent-over dumbbell row (L+R)
○ 15 lat pullovers
Cashout:
● 3 sets of 1 negative wide-grip pull-up
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Shadow Magic (CR 11)
| Kettlebell / Dumbbell | Circuit | Chipper | Gym / Outdoors |
Credit: Coach Paluna Santamaria
Strength of the Grave
10 rounds for time (30 minute timecap)
● 10 hand release burpees
● 10 goblet squats
● 10 alternate snatches (5L + 5R)
● 20 sit-ups
Note: Your “rest” in this is probably going to be the burpees. This is a great way to practice
active rest. If you do this right, you should be able to finish a round in just over 2:30
minutes - which means you’ll need to push right to the end if you’re going to beat the
timecap!
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Storm Sorcery (CR 10-13)
| Pull-up Bar Station | Circuit | Gym / Park |
Intent: I imagine flying with Storm Sorcery would be chaotic and difficult to maintain.
Chaotic and difficult “flying” sure sounds like muscle-ups to me! These movements can help
supplement muscle-up progression.
Warmup - 2 rounds:
● 10 hollowbody rocks
● 10 prone extensions
● 10 wrist push-ups
Workout - 3 rounds:
● 10 active hangs
● 10 active swings
● Pull-ups to failure
● Tiger push-ups (focusing on smooth wrist transitions)
Cashout - Choose one:
● 3-10 attempts at a muscle-up
● 2 x Tricep dips to failure
● Accumulate 90s active hang
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Wild Magic (CR 9-11)
| Dumbbells | Chipper | Interrupt | Gym |
Roll 1d6 on the below table twice. The first is what interrupts Minute A; the second is what
interrupts Minute B.
Random Interrupt Table
d6
Interrupt
1
Jumping squat
2
Renegade row (L/R)
3
SA thruster (L/R)
4
V-up
5
Push press
6
Tricep extension
Workout - Timecap 25 minutes
● 25 DB front raises
● 25 goblet squats
● 25 DB lateral raises
● 25 DB reverse lunges (L+R)
● 25 burpees
●
●
25 Arnold presses
EMOTM: (A) 6 reps then (B) 6 reps
Rest then cashout
● Flower by Moby, bodyweight squat variation
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Warlock
The Archfey (CR 6)
| Kettlebells | Tabata | Gym |
TABATA 35s on / 25s off
4 “years” (16 minutes total), alternating movements using double kettlebells:
● Spring
○ A: Frontrack squats
○ B: Farmer’s carry
● Summer
○ A: Double KB swings
○ B: Double KB snatches
● Autumn
○ A: Double bent-over Row
○ B: Double KB Romanian deadlifts
● Winter
○ A: Double KB chest press
○ B: Double KB shoulder press
Cashout:
● 2 rounds: KB Bicep curl to max
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The Celestial (CR 5)
| Resistance Band | Dumbbells | Gym |
Warmup:
● Band pull aparts (full extended arms, arms tucked to torso)
● Overhead band pull apart into squat
● Band pull apart to around the world
For time:
● 3 rounds - The Empyrean
○ 6 standing dumbbell press L+R
○ 6 DB lunges L+R
○ 6 Goblet Squats
● Run: 0.5km (0.3mi) or 750m row
● 3 rounds - The Solar
○ 6 dumbbell front raises
○ 6 dumbbell lateral raises
○ 6 push-ups
●
●
Run: 0.5km (0.3mi) or 750m row
3 rounds - The Ki-rin
○ 6 DB deadlifts
○ 6 quadruped shoulder taps (L+R)
○ 6 knees-to-elbows
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The Fathomless (CR 7)
| Kettlebell / Dumbbell | Pull-up Station | Gym |
Intention: I talked to my buddy Daniel and he told me that if I was going to do a
“swimmer’s workout”, it needed way more cardio. That villain. Hope you’re happy now.
●
●
9 rounds: 90s on / 30s burpees
○ 10 T, Y, I
○ Pull-ups
○ Goblet squats
Cashout: 2km run, row, swim, etc. for time.
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The Fiend (CR 14)
| Dumbbells | Chipper | Gym |
Inspired by RisingDragonSchool, Devil’s Workout
Note: Yes, you end up doing 666 reps. To downscale, try doing this with a partner (35 reps
in total between the two of you - allowing one person to do the whole movement or splitting
it up).
35 reps in order (45 minute timecap):
1. Devil’s press
2. Sit-ups
3. Crucifix push-ups
4. V-ups
5. Dumbbell thrusters
6. Mountain climbers
7. Bootstrappers
8. Alternating lunges
9. Knees to elbow
10. Pike push-ups
11. Tuck-ups
12. Jump squats
13. Toes-up glute bridges
14. Prone extensions
15. Hollowbody dumbbell chest presses
16. Walk-out push-ups
17. Goblet squats
18. Single-arm dumbbell push-press
19. Shoulder taps
THEN
● 1 minute handstand hold
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The Genie (CR 6-8)
| Kettlebell | Tabata | Circuit | Gym |
Genie’s Vessel
All movements use a single kettlebell. Roll or pick your genie kind.
Dao (Earth)
Djinn (Air)
Efreeti (Fire)
Marid (Water)
A
Goblet squat
SA push-press
DB swing
Pull through
B
SA single-leg
deadlift (weight
on working
side)
SA chest press
(other arm
extended out, lat
active)
Alternating DB
Snatch
SA farmer’s
carry (active
lat)
TABATA 40s on / 20s off - 16 rounds, alternating
● Movement A
● Movement B
3 rounds
● 8-12 kettlebell single-arm bent-over bench rows (L + R)
● 5-10 kettlebell skullcrushers
● 8 single overhead kettlebell lunges (L + R)
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The Great Old One (CR 13-16)
| Barbell | Chipper | Olympic Platform |
For time:
● 30 clean and jerks @ 60 kg // 44 kg
Note: This is the crossfit “benchmark” workout “Grace”. According to a lot of sites, 6
minutes is the reasonable length of this - but I think that’s hot garbage. My fastest time I
think is 8 minutes and the last time I tried this where I couldn’t drop the weights was 15
minutes. Take your time and listen to your body.
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The Hexblade (CR 6)
| Dumbbells | Supersets | Gym |
30s/30s superset - 3 rounds L + 3 rounds R
● Front raise
● Lateral raise
●
●
Shoulder press from lunge
One-side shoulder tap (working side is the one that doesn't move)
●
●
Incline bench bicep curl
Supinated wrist curl
Cashout - 2 x Single-arm Bicep Super 7s:
● 7 bottom half standing bicep curls
● 7 top half standing bicep curls
● 7 full ROM standing bicep curls
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The Undead (CR 15)
| Bodyweight | Circuit | Chipper | Home / Outdoors |
40 minute timecap
● 20 squats
● 20 burpees
● 20 alt lunges
● 20 mountain climbers
○
Add 5 reps to each movement and repeat. Finish after you accomplish 50 reps
of each movement.
Note: It’s really important to treat this like a “40 minute jog”. Absolutely pace yourself and
DO NOT burn out at the start. Try to avoid stopping as much as possible otherwise you
won’t complete it. Lastly, it’s important to figure out where your “rest” will be. For me, it
was the lunges, but others might “rest” in the squats.
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The Undying (CR 1)
| Bodyweight | Accumulate | Home |
Intention: I really like “accumulate time” exercises because of how accessible they can be.
Do sets of 10s or go right for a full, unbroken hold.
●
Hold each movement and accumulate specified time (as many rounds as needed)
○ Wall sit 3 minutes
○ Plank 5 minutes
○ Warrior pose 2.5 minutes (L+R)
○ Active negative push-up 1 minute
○ Corpse 1 minute
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Wizard
Bladesinging (CR 1-15; See Text)
| YouTube | Bodyweight | Circuit |
Note: Put on an aerobics video. Below are a few examples with my notes!
● Jane Fonda’s “Workout”:
Jane Fonda's Original Workout: Follow Along With Classic Step Aerobics | Tonic
○ This is SO fun! There’s a reason that this is the #1 bought VHS. This one has
a “basic” and “advanced” set so choose your difficulty.
● Richard Simmons’ “Sweatin’ to the Oldies”:
SWEATIN' TO THE OLDIES Workout with Richard Simmons | No Equipment Need…
○ Richard Simmons has such a positive outlook on fitness and body image.
Although this is only 10 minutes, it’s a blast! And you can always put on
another one if you want.
●
Billy Blank’s “Tae Bo”:
Billy Blanks Tae Bo - Cardio [2004]
○ I have a special place in my heart for Tae Bo. It’s a ton of fun and you feel like
a badass doing it!
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Chronurgy (CR 9-12)
| Pull-up Station | Tempo | Circuit | Gym |
Intention: All movements are tempoed, meaning you’ll want to do them slowly and with
control. Quality is key here.
Note: The format of 41X1 is the tempo. This means “4 seconds movement, 1 second hold at
the end, X-plode out, 1 second hold at end”.
●
6 rounds
○ 5 inclined push-ups 41X1
○ 4 one-legged squats (pistols) (L+R) 41X1
○ 3 pull-ups X14
○ 2 lunges (L+R) 41X1
○ 1 hand-stand push-up 41X
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Graviturgy Magic (CR 9)
| Any heavy object | AMRAP | Gym |
By: @Embers_Tide
Intention: the concept of changing gravity and force speaks to an equipment-free lesson
surrounding compensating for our own body weight, and varying between high BW
resistance and lower higher rep activities
Ravenous Void - AMRAP 2d8+5 minutes.
● [fire] 3d20 ground to overhead - any heavy object
● [stasis freeze] 10 rounds:
○ 10 second plank
○ 10 second negative push-up (10 seconds down, no pause, 1 second up)
● [escape velocity] 30 jumping jacks
COOL-DOWN:
● Tricep stretch - 3 rounds 60 seconds
● Twisting high knees - 2 rounds of 10 reps per side
●
●
Child’s pose
Rising Cobra - slow cycle, 15 seconds
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Order of Scribes (CR 7)
| Backpack or Kettlebell | Circuit | Home / Gym |
Warmup - 3 rounds:
● 10 T-Y-Is
● 5 V-ups for form
● 10s L-sit (ground, elevated, or bar)
A - Books: 7 - 13 - 26
● Backpack or KB snatches (L + R)
● Backpack or KB half kneeling shoulder press
B - Scrolls: 26 - 13 - 7
● Situps
● Reverse burpee
Cashout:
● 3 waiter rotations per side, increasing in weight each time
○ Note: I actually have no clue what these are called. To do them, hold a plate
in your hand, like a serving tray. Then with it fully outstretched, you bring it
closer to your body, then rotate as it comes to your trunk under your armpit,
and extend back out - so now your arm is fully extended again, but with
internal rotation.
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School of Abjuration (CR 12)
| Barbell | Tempo | Circuit | Tempo | Gym |
Intent: Sturdy and strong. Own your movements.
Warmup:
● 2 x 10 barbell Kang squats
Squat, 2s pause at bottom:
● 5 @ bar
● 5 @ 30%
●
●
5 @ 50%
5 x 3 @ 70%
Jerk, 2s pause at bottom:
● 5 @ bar
● 5 @ 30%
● 5 @ 50%
● 5 x 3 @ 70%
Deadlifts, 2 shrugs at top:
● 5 @ bar
● 5 @ 30%
● 5 x 1 @ 60-70%
Cashout:
● Accumulate 120 seconds squat hold (bodyweight)
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School of Conjuration (CR 8-11)
| Partner | Barbell | Pull-up Station | AMRAP | Gym |
Partner workout
10 minute AMRAP
●
●
●
Summon 1: Deadlift // Concentration 1: Copenhagen Plank
Summon 2: Pull-up // Concentration 2: Active Hang
○ Wizard A starts with Summon 1 (deadlifts) while Wizard B holds
Concentration 1 (Copenhagen Plank); reps only count while Wizard B can hold
Concentration. When either partner fails, switch (Wizard A holds
Concentration 1 and Wizard B does Summon 1).
○ After both partners do both Summon 1 and Concentration 1, repeat with
Summon 2 and Concentration 2. Continue switching until time.
(Solo modification): 30s of each movement for 10 minutes.
Cashout:
● 5 minute timecap:
○ With a partner, 100 burpees
○ Solo: 50 burpees
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School of Divination (CR 6-8)
| Wallball | EMOTM | Gym |
Pondering Your Orb:
● 6 minute EMOTM:
○ 5 medicine ball sit-ups
○ 5 single hand ball push-ups (5L + 5R)
○ 10 weighted squats with ball
● 1 minute rest
● 6 minute EMOTM
○ 5 ball slams (if cannot drop, do not release at bottom)
○ 5 L ball rotation lunges
○ 5 R ball rotation lunges
● 1 minute rest
● 6 minute EMOTM
○ 5 russian twists (5L + 5R)
○ 5 plank ball taps (5L + 5R)
○ 5 wall balls (or squat with release at top)
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School of Enchantment (CR 13)
| Barbell | Pull-up Station | Circuit | Tabata | Gym / Olympic Platform |
Note: I asked my partner what movements I look best doing and then designed a workout
around that.
Warmup - 2 rounds:
● 10 swimmers (prone or kneeling)
● 5 elbow to instep L + R
● 10 glute bridges
Workout A - Overhead barbell squat:
● 5 @ bar
● 5 @ 50%
● 5 @ 60%
● 3 @ 70%
● 1 @ +90%
Workout B - 30s on/30s off, 3 rounds:
● Air squats
● Pull-up
● Push-ups
● Lunges
Workout C - Snatches:
● 5 @ bar
● 3 @ 50%
● 2 @ 60-70%
● 2 x 1 @ +70%
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School of Evocation (CR 14)
| Wallball | Dumbbell | Skipping Rope | Chipper | Gym |
That’s a lot of damage!
Timecap: 30 minutes
● [Acid] 1 min squat hold
● [Bludgeoning] 25 ball slams
● [Cold] 90s high plank
● [Fire] 25 wall balls (or thruster with release)
● [Force] 25 plyometric push-ups
● [Lightning] 25 Jump Tucks
● [Necrotic] 25 burpees
● [Piercing] 25 DB push press (L + R)
● [Poison] 25 shoulder taps (L + R)
● [Psychic] 25 V-Ups
● [Radiant] 25 DB snatches (L + R)
● [Slashing] 50 double-unders (or 100 line jumps)
● [Thunder] 50 jump squats
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School of Illusion (CR 5)
| Kettlebell | Tabata | Gym |
Intention: Focusing both on very dynamic movements but also pauses/maintaining form. We
end with stretching the wrists; you need supple wrists to do close-up magic!
●
●
Warmup - 10 min AMRAP:
○ 5 KB windmills (2s pause at bottom) (L+R)
○ 10 Kang squats
○ 1 wall walk to handstand - 10s hold at top
40s on / 20s off, 4 rounds each movement:
○ Sushi Roll into crow (1s hold)
●
○ Handstand kick-ups (1s pause at top)
○ Kettlebell halo
○ Overhead kettlebell swings (American Swings)
Cashout - 2 rounds:
○ In tabletop, gently rock back and forth (3-5 rocks) while:
■ Palms down: Wrists away, fingers towards
■ Palms down: Wrists towards, fingers away
■ Palms up: Wrists away, fingers away
■ Palms up: Wrists towards, fingers towards.
■ RX+: In each position, curl each finger individually, then uncurl
individually.
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School of Necromancy (CR 9)
| Barbell | Tabata | AMRAP | Gym |
Note: I designed this around barbell weight only but feel free to add extra weight for the
challenge.
●
●
●
●
Zombie Workout:
○ Tabata 40s on/20s off - 4 rounds
■ Bodyweight squat pulse
■ Barbell squat - 1s pause at bottom
■ Barbell lunges
Rest 2 minutes
Skeleton Workout (rx+ suicide grip aka monkey’s grip only):
○ Tabata 40s on/20s off - 4 rounds
■ Barbell skullcrushers
■ Barbell bent-over row
■ Barbell bench press
2 minute AMRAP barbell deadlift
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School of Transmutation (CR 12-16)
By: @Embers_Tide
Intention: Really about transformation. You are a student of spells that modify energy and
matter. You wield the raw stuff of creation and learn to alter both physical forms and mental
qualities. Your magic gives you the tools to become a smith on reality's forge.
Qualities: acrobatics; endurance; mental focus; restoration. A workout should have many
phases and transitions (transmutations).
Warmup:
● EMOTM 10 minutes:
○ Min 1 (CON): 40 second plank of choice (std or side plank, alternating)
○ Min 2 (DEX): 20 DU or 50 SU jump rope
○ Min 3 (STR): 15 squat jumps
Workout “Forging the Stone”:
● 20 min EMOTM
○ MIN 1: 1 Turkish Get-Up (TGU), challenging weight (Rx: 24 Kg)
○ MIN 2: 5 pull- ups (L1), or 7 band-assist pull ups (L2)
○ MIN 3: 60 second farmer carry, challenging weight (Rx 36 Kg per hand)
○ MIN 4: Max Burpees
○ MIN 5: Rest (L3,L2) or 20 Air Squats (L1)
● Score = # burpees over 20 minutes
Cool-Down - Yoga inspired flow 3 rounds, 30s each or to comfort level:
● Downward dog
● Pigeon Pose
● Hold a low squat
● Plank flow (straight plant, side plank)
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War Magic (CR 11)
| Dumbbell | Circuit | Gym |
For time - 30 min timecap:
● 2km row
● 5x5 DB Thruster - 2s hold at bottom
● 1km (0.625mi) run
● 3x5 DB Squats - 2s hold at bottom
● 2 x 60ft (20m) Farmer’s Walk
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Misc Workouts
These workouts didn’t fit anywhere, but I still enjoyed doing them.
28 minute timecap
● 100 jumping jacks
● 4 rounds
○ 30 goblet squats
○ 20 sit-ups
○ 20 reverse lunges
● 40 sprawls
● 4 rounds
○ 10 tuck ups
○ 20 up down planks
○ 30 air squats
● 20 burpees
20 minute AMRAP
Credit: Coach Paluna Santamaria
Note: This whole thing feels like an endless cycle that has no end.
● 20 shoulder taps
● 20 jumping jacks
● 20 mountain climbers
● 20 jumping squats
● 20 bicycle crunches
● 20 jumping jacks
● 20 supine toe touches
● 20 jumping squats
Ballet movements
1 minute stations - 5 rounds:
● KB side bend
● OH lunges
● Push-press/strict press
● KB windmill
● SL Romanian deadlift (SL RDL)
Bodyweight ARMRAPs (no rest between):
Workout A - 10 minute:
● 5 push-ups
● 10 shoulder taps
● 20 sit-ups
Workout B - 10 minute:
● 10 air squats
● 20 lunges
● 20 sit-ups
Workout C - 12 minute:
● 5 hollow rocks
● 5 sit-ups
● 5 leg raises
● 10 mountain climbers
● 10 jump squats
Credit to Coach Cristian Bizama.
E7MOTM - 3 rounds:
● 50 mountain climbers
● 15 single arm db sit-up (R)
● 20 SA push press (R)
● 40 air squats
● 15 SA DB sit-up (L)
● 20 SA push press (L)
● 50 mountain climbers
EMOTM - 5 Minutes for each movement (25 min total)
● 20 lunges
● 45s plank
● 40 shoulder taps
● 20 goblet squats
● 15 push-ups
Credit: Coach Paluna Santamaria
15 minute AMRAP
● 10 squats
● 10 burpees
● 10 jumping jacks
● 20 mountain climbers
Trick is to figure out where you can rest. I did 11 rounds on my first try, resting during
burpees.
Credit: Coach Paluna Santamaria
1 minute stations - 5 rounds (25 minute total):
● Dumbbell push press
● Burpee tuck
● Alternating hang DB snatch
● 30s Hollowbody Hold
● V-up
15 min ARMRAP A:
● 20 goblet Squat
● 20 mountain climbers
● 20 thrusters
● 20 mountain climbers
● 20 split squats (10L/10R)
● 20 mountain climbers
15 min AMRAP B:
● 10 push-ups
● 20 jumping jacks
● 10 shoulder taps (L+R=1)
● 20 jumping jacks
● 10 push-press
● 20 jumping jacks
10 min AMRAP
● 10 push-ups
● 20 shoulder taps
● 10 squats
Credit: Coach Paluna Santamaria
EMOTM - 5 rounds each movement before moving on (30 min total):
● 25 goblet squats
● 15 jump squats
● 20 hollowbody rocks
● 10 burpees
● 20 reverse lunges
●
15 push-ups
35 minute time-cap
For Time - 2-4-6-...-18-20-18-...-6-4-2
● Goblet squats
● Push-ups
● Reverse lunges
E2MOTM
Workout A:
● 12 KB snatches L + R
● 6 burpees
Workout B:
● 10 single-leg bridge L + R
● 10 hollowbody rocks
● 10 sit-ups
● 30s plank
Workout C:
● 10 fire hydrants, 10 donkey kicks L + R
● 6 KB Z-press
EMOTM* 10 rounds
● 10 push ups
● Consider removing 1s each time doing this, e.g. 10 push-ups each 59s, 58s, … to
continuously increase the challenge
5 rounds
● 10 banded clamshells L + R
● 10 ball Tucks
● 10 DB alternating single arm bench press
● 10 goblet squats
Glossary of Terms
Abbreviation /
Term
Definition and notes
Accumulate
Hold a position, perform reps, travel distance, etc. until a total amount
of time/reps/distance/etc. have been completed (accumulated).
E.g. “Accumulate 90s Plank” can be accomplished by two sets of 45s
planks or three sets of 30s planks.
“Accumulate 100m” can be accomplished in four sets of 25m or one set
of 100m.
AMRAP
“As many reps (or rounds) as possible.”
BW
“Body-weight”
Usually used to calculate a weight to use during reps.
Cashout
Optional workout for those who still “have gas in the tank”.
Chipper
Refers to a workout where you have many reps to do that you’ll need
to break up (“chip away at”). Typically once you finish all reps of a
movement, you do not repeat that movement again.
Cooldown
Non-optional set of movements meant to stretch and restore your
muscles.
DB
“Dumbbell”
Death by
Similar to an EMOTM, set a timer that you can see and counts seconds.
At 0:00 perform one rep of the prescribed movement. On the next
minute, add an additional rep. You “die” (stop) when you cannot
complete all reps within the minute.
E.g. Death by Push-ups requires you to do 1 push-up at the 0:00 and
before the 0:59. Starting at 1:00, add an additional push-up (2
push-ups) to complete before 1:59. Starting at 2:00, you again an
additional push-up (3 push-ups) - but if you cannot complete before
2:59, you “die” (stop).
DU
“Double-unders”
Using a skipping rope, perform a skip but have the rope pass under
your feet twice before touching the ground.
Note: Most people struggle to do this movement without practice. I find
the most success when focusing on jumping straight up (avoiding
listing to the side) and putting effort into “slamming” the rope
underneath me twice.
Abbreviation /
Term
Definition and notes
EMOTM or
E2MOTM etc.
EMOTM = “Every minute on the minute”
Set a timer and make sure a clock is available that can count seconds.
Start movement at the 0:00 (i.e. the top of the minute). When you
complete the movement, rest until the 1:00 mark then start the
movement again.
E2MOTM = “Every two minutes on the minute”
It is the same setup but you work at 0:00, 2:00, 4:00, etc.
Note: These tend to be high intensity workouts, where you need to
balance exertion and rest; you want to finish fast enough that you have
at least 10 seconds of rest before starting again. If you cannot,
consider skipping a minute of work to rest and/or to scale down the
reps.
Fail or Failure
Repeat a movement until you cannot anymore (either because your
body cannot lift it or you can’t complete it in the time given). Failure
does not necessarily mean you exhaust yourself so fully that you need
to drop the weight, though dropping the weight might be the safest
option in some circumstances.
See Path of the Zealot for a workout focusing purely on the theory
behind failure.
Flower by Moby
Sometimes referred to as a “Bring Sally Up, Bring Sally Down” workout
(despite the lyrics actually saying “Green Sally”).
Play the song Flower by Moby. When you hear “Sally Down”, you do the
prescribed movement and hold at the “bottom” or fully engaged
position. You return to neutral when hearing “Sally Up”.
E.g. Squat variation has you go into the bottom of your squat on “Sally
Down” and then holding it until you hear “Sally Up” again. The pull-up
variation has you go into the “top” of the pull-up (fully engaged) on
“Sally Up”.
For time
A personal challenge to yourself, asking you to complete the workout
as quickly as possible.
It’s recommended you write down your completion time so that next
time you do this workout, you can try to beat that time.
KB
“Kettlebell”
The top loop of metal of a kettlebell is referred to as the “horns” and is
typically what is held.
Abbreviation /
Term
Definition and notes
Max or One Rep
Max
Refers to the maximum amount of weight you can lift for 1 rep.
Note: If you do not know your max, there are various ways to estimate
it using a max you already have. E.g. You can Google your expected
deadlift given your max squat.
My recommendation is to test a movement using the minimum weight
(e.g. just barbell). Then slowly add on 5-10 lbs // 2-5 kg until a single
rep feels like it requires 80% of your maximum effort. Consider this
your max until you are able to verify.
Rep
“Repetition”
ROM
“Range of Motion”
e.g. “Full shoulder ROM” refers to the entirety of how you (personally)
can move your shoulder. ROM differences from athlete to athlete.
rx
“As prescribed”
“rx+” refers to an extra challenging variation.
SA
“Single-arm”
Superset
Do sets without any rest in between.
E.g. 30s Supersets means to do the first movement for 30s then
immediately start the next movement for 30s.
Tabata
An exercise form named after Professor Izumi Tabata in 1996. In
general, it prescribes 40s of intense work followed by 20s of rest and
then repeated for several rounds.
Other variations exist such as 30s/30s and 50s/10s.
Tempo
e.g. 41X1
e.g. 41X1
Spoken aloud, it means “4 seconds on the first part of the movement,
then 1 second, then explode (X) out, and 1 second to reset”. For a
squat, this would be 4s on the descent, 1 second pause, eXplode out,
and only spend 1s at the top.
TGU
“Turkish Get-up”
And… time!
Great job, everyone! No matter how well you did, I know you gave everything you could
today - and I’m proud of you.
Take a long rest and get something to eat - and I hope I see you next time.