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These 10 individual workouts were created to develop work capacity, strength, and mental resilience. They were not programmed to progress or intended to be used daily, but rather to provide a challenging workout to finish out your training week.
These workouts can be performed at most gyms.
Below is the list of equipment you would need to complete all 10 workouts as prescribed:
BENCH
PULL UP BAR
BOX (3, 6, 12, 18 INCHES}
PLATES (5, 10, 25, 35, 45 LBS)
BARBELL (BB)
DUMBBELLS (DB) (5, 10, 15… 90, 95, 100)
MEDICINE BALL (MB) (6, 8, 10, 12)
KETTLEBELL (KB)
TRX
RESISTANCE BAND (MEDIUM RESISTANCE)
AB WHEEL
EZ BAR
WEIGHTED VEST (10, 20 LBS)
GLUTE HAM DEVELOPER (GHD)
LEG PRESS MACHINE
LEG CURL MACHINE
HAMMER ROW MACHINE
LAT PULLDOWN MACHINE
CABLE MACHINE (FACE PULL, TRICEP, BICEP)
JUMP ROPE
BATTLE ROPE
ASSAULT BIKE
CONCEPT II SKI ERG
CONCEPT II ROWER
STAIRMASTER