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After you’ve taken your pre-workout shake, I’m going to challenge you with three circuits of 4 moves for your A block. This begins with handstand walks. If you can’t perform this move, then I want you to make a substitution. You can do a handstand hold for 60 seconds against a wall, or you can do Spiderman walks. You know the drill on wall balls and hanging leg raises, but take a close look at my video to see how to perform burpee box jumps, which is a new move, combining two basics on Riding the Redline.
The B block works virtually every muscle group in your body—and you’re going to perform 10 circuits with only 60-90 seconds of rest between these 5 exercises. So, yes, I’m asking you to perform 40 sub-sets in this challenging circuit, one of the most difficult in my entire program. Substitute exercises or move to easier versions based on your ability. Watch my video for tips on how to perform this block to your comfort level.
For todays’ C block, you’ll perform walking lunges with a weight that allows you to complete all reps without breaking form. Then you’ll add your best form of pullups followed immediately by your best form of hanging leg raises for the second time in today’s workout. We’re really hitting core, as well as virtually every muscle group in this workout.
You’ll finish off this workout with three familiar moves: barbell push-presses, kettle-bell swings and kettle-bell (goblet) squats. Keep your form perfect and your rests to my recommendations, making adjustments in the weights rather than the volume. You’ve got 7 of these circuits in your immediate future. I’ll see you on the other side.
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A BLOCK |
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Handstand walk Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit |
3 SETS / 10 YARDS |
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| Wall ball | 3 SETS / 20 REPS |
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| Hanging leg raise | 3 SET / 10 REPS |
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| Burpee box jump | 3 SETS / 10 REPS |
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| B BLOCK | |
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Deadlift
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit |
10 SETS / 3 REPS |
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| Push-up | 10 SETS / 10 REPS |
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| Handstand push-up | 10 SETS / 10 REPS |
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| Box dip | 10 SETS / 10 REPS |
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| C BLOCK | |
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Dumbbell walking lunge Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit |
3 SETS / 10 REPS PER LEG |
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| Pull-up |
3 SETS / FAILURE |
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| Hanging leg raise | 3 SETS / FAILURE |
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| D BLOCK | |
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Push-press Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit |
7 SETS / 5 REPS |
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| Kettle-bell swing | 7 SETS / 7 REPS |
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| Kettle-bell (goblet) squat | 7 SETS / 9 REPS |
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TIP: This is one of my most challenging workouts on my program. I’d like you to include this one in another mini-cycle later in this program if you’re making adaptations rather than strictly following each of my workouts. I love these days where you challenge almost every major muscle group—I think that’s how you really learn to make improvements while you’re Riding the Redline.
