All the circuits in the program are measurable and with each workout targeting slightly different parts of your training with the use of different exercises and tools.
The leader board helps you assess your progress and motivates you to perform better.
Circuit Workouts
Bench Complex
Dumbbell Complex
Calisthenic Madness
Dumbbell Complex 2
Ring Circuit
Clean, Squat, Push Press
Kettlebell Complex
Kettlebell Complex 2
Finisher Challenges
Kettle Bell Swing Challenge
Burpee Challenge
Double Unders
3km Time Trial Run
Plank Challenge
– Overhead Squat Challenge
Strength Stats
These are good ratios to aim for, if you get to Tier 3 you are doing really well.
If you have for example a Bench Press that is at Tier 3 but your Squat and Deadlift is Tier 1 then you may have a muscle imbalance.
Tier 1
Deadlift
80kg * 12
Squat
70kg * 12 (Front 40kg)
Bench Press
40kg * 12
Press
30kg * 12
Pullups
5+
Dips
10+
Pushups
20+
Tier 2
Deadlift
100kg * 12
Squat
85kg * 12 (Front 60kg)
Bench Press
50kg * 12
Press
35kg * 12
Pullups
10+
Dips
15+
Pushups
30+
Tier 3
Deadlift
120kg * 12
Squat
100kg * 12 (Front 80kg)
Bench Press
60kg * 12
Press
45kg * 12
Pullups
50+
Dips
20+
Pushups
40+