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Empty commercial gym with cable machines, benches, and a heavy bag under dim warm lighting
Nov 8, 20213 min read

Riding the Red Line:Day 14

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.

A BLOCK

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

Person performing a handstand walk across a teal gym mat in a gym with a rig and silver wall panels

Athlete performing a handstand walk across gym turf with weight equipment and a black wall in the background
Wall ball 3 SETS / 20 REPS
Woman squatting while holding an orange wall ball at chest in a gym with boxes and squat racks in the background
 Athlete performing a wall-ball throw with an orange medicine ball toward a wall target in a gym with weight racks and turf
Hanging leg raise 3 SET / 10 REPS
Person doing hanging leg raises on a pull-up bar in a gym with weights and flag mural in background
 Man performing hanging leg raise on a pull-up bar in a gym with a white wall and American flag in the background
Burpee box jump 3 SETS / 10 REPS
Person performing a burpee to a box jump beside a wooden plyo box in a gym with squat racks Person performing a burpee box jump onto a wooden plyo box in a gym
Athlete performing a burpee box jump over a wooden plyo box in a gym Athlete performing a burpee box jump onto a wooden plyo box in a gym with kettlebells and a rig in the background
B BLOCK
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

Tattooed athlete performing a conventional deadlift with a loaded barbell in a garage-style gym, feet hip-width apart

Woman finishing a barbell deadlift in a garage-style gym, standing upright with stacked plates and plyo boxes behind her
Push-up 10 SETS / 10 REPS
Person performing a push-up with chest near a loaded barbell on a gym floor Person performing a push-up during a gym workout with a barbell and weight plates visible in the foreground
Handstand push-up 10 SETS / 10 REPS
Person performing a handstand push-up with feet supported on a wall in a gym on a green floor Person doing a handstand push-up against a gym wall on a green floor
Box dip 10 SETS / 10 REPS
Person performing a triceps box dip on a wooden plyo box in a gym with teal flooring Woman performing box dips on a wooden plyo box in a gym, lowering her body with elbows bent
C BLOCK

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
Woman performing a dumbbell walking lunge in a gym on a rubber mat with wooden plyo boxes in the background

Woman holding two dumbbells performing a walking lunge across gym turf with plyo boxes and climbing rope in the background
Pull-up

3 SETS / FAILURE
Tattooed man performing a pull-up on a metal pull-up bar in a garage-style gym Person doing a pull-up on a ceiling-mounted bar in a garage-style gym, side view showing back and arm muscles
Hanging leg raise 3 SETS / FAILURE
Person performing hanging leg raise on a pull-up bar in a gym with an American flag in the background Person performing hanging leg raise on a pull-up bar in a gym with 'PURE STRENGTH' sign and American flag in background
D BLOCK

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

Person performing a push-press with a loaded barbell in a gym, front view showing the bar at shoulder height and weight plates

 Female athlete performing a push-press with a barbell overhead in a gym setting
Kettle-bell swing 7 SETS / 7 REPS
Tattooed woman performing a kettlebell swing in a warehouse-style gym demonstrating proper hip-hinge form Athlete performing a kettlebell swing in an indoor gym with exposed beams
Kettle-bell (goblet) squat 7 SETS / 9 REPS
Person performing a kettlebell goblet squat, holding the kettlebell at chest in a gym with weight plates in the background Person performing a kettlebell goblet squat holding a kettlebell at chest in a garage-style gym

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.

Read more

Empty gym training area with cable machines, bench, and punching bag under moody overhead lighting
Nov 8, 2021
Riding the Red Line:Day 27
Empty gym with cable machines, benches, and a punching bag in a dimly lit training space
Nov 8, 2021
Riding the Red Line:Day 5

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