Are you bored with the same old workouts?
Yeah, you and every other regular gym-goer.
There’s something to be said for the tried-and-true methodologies that are easy to follow and generally don’t require much tracking to see progress.
Well, I’m laying down a challenge for anyone who’s ready to take things up a notch.
Welcome to the Beast Mode Challenge.
A scientifically superior program design created to exemplify the adaptations needed to let out your inner athlete in epic ways.
Let’s start with Leg Day.
I will preface this entire thing by saying, “There’s no such thing as the perfect workout for everyone.”
Since we all have different goals and are starting at varying levels of conditioning, workouts need to be modified to meet our needs, wants and fitness levels.
So, I write this workout as a challenge. Challenges are supposed to be hard and to identify your opportunities for growth. I will follow the workout with an explanation of terms and reasoning so that you can follow along and modify as needed.
The following program is designed to test and enhance your mental focus, promote strength, power and hypertrophy, and annihilate your core musculature while challenging your metabolic output and forcing EPOC (excessive post-exercise oxygen consumption) to nuke fat.
Get your StrengthStack™ ready. You’re going to need it.
Let’s get started.
|A) Turkish Get-Up||2||2ea||Moderate||N/A||Pause at each step of the get-up.|
|B) KB Swings||2||12-15||Moderate||N/A||Weight in your heels. Pop your hips!|
This superset should progressively wake up your core stabilizers and prime movers for a dynamic and intense leg workout in addition to priming the “bend” movement pattern. This begins the injury prevention portion of your gym-time.
Mobility, Plyometric, and Agility Work
|Runner’s Lunge||2||12||BW||30s||Explode into “A” Skip at top.|
|Agility Ladder||2||3ea||BW||60s||1 ins, 2 ins, Bunny Hop, Ali shuffle.|
|Transverse Box Jump||2||6ea||BW||30s||Land quiet, like a Ninja.|
These movements under only the load of your body weight will prime the lunge, squat and twist movement patterns to further stave off injury and prepare for the adaptive intensity and volume to come.
Resistance – AKA BEAST MODE CHALLENGE
|A) Deadlift||5||10 (-2)||Moderate- Heavy||30s||Increase weight as able, decrease 2 reps each set.|
|B) DB Thruster||5||6||Moderate – Heavy||90s||Explode through legs until DBs are locked overhead.|
|A) BB Front Squat||EMOM||2 (+1)||Moderate||EMOM||8 Minute EMOM. Add 1 rep each set. Get low!|
|B) SA KB Swing||EMOM||4ea||20kg – M
12kg – F
|EMOM||Finish and rest until minute is up then do it again!|
|A) Power Step Up||AMRAP||5 (+5)||BW||AMRAP||8 Minute AMRAP. Add 5 each round. Fight through the pain!|
|B) BB Overhead Squat||AMRAP||5 (+5)||45lb. – M 35lb. – F||AMRAP||M – Males ; F – Females|
|C) SL Burpee||AMRAP||5 (+5)||BW||AMRAP||Rest as little as possible. How many reps did you get?|
Oh snap, this is where stuff gets real. You can almost feel the weakness leaving your body as you overcome each challenge with stubborn grit and a commitment to good form. Enjoy the rough sweat. You earned it. Now to relax.
|Row or Jog||1||5min||Light||N/A||Promote some blood flow to the worn out body parts.|
|SMR||1||5min||Light||N/A||Any exceptionally tight muscles can benefit|
|Static Stretch||1||5min||Light||N/A||Now stretch those muscles|
|Dry Sauna||1||5-10min||Relax||N/A||Finish and rest until minute is up then do it again!|
This last segment seems extraneous but it’s an important part of jumpstarting your recovery from this workout. Activating the parasympathetic nervous system directly following the BEAST MODE challenge will ensure your positive adaptations are maximal and that you prevent injury in the future.
To get maximum growth hormone output, recover harder than you worked out.
Explanation of Terms
Now to understand the workout in full. Let’s take it from the top.
Reps: This is the number of repetitions to perform for each exercise before resting or moving on to the next movement.
Sets: This is the number of times to complete the full number of repetitions before moving on to the next line item in the workout.
Rest: this is how long you should rest after performing a set.
Load/Intensity: How much weight should you use? BW means body weight. Light means 25-50% of your 1RM (or top speed). Moderate means 50-70% of your 1RM (or top speed). Heavy means 70-100% of your 1RM (or top speed). Your 1RM (1-rep-max) is the heaviest weight you can possibly lift with good form.
Another way to understand this is with RPE (rate of perceived exertion) on a scale of 1-10. How hard does 1 rep feel on a scale of 1-10? Light is a 2-3. Moderate is a 4-6. Heavy is a 7-10.
Notes: What Coach Alex would be saying to you if he were perched on your shoulder.
Superset/Circuit: Denoted by letters beside the movements. These movements are to be completed one after the other as a set until finished in full, then repeated back-to-back until the number of sets are completed.
For example, deadlifts and DB thrusters are a superset. Complete your first set of deadlifts at a moderate weight (10 reps), rest 30 seconds, then pick up the DB and perform 6 thrusters. Change your weight on your deadlift for the next set (8 this time since we’re decreasing the reps by 2) while resting 90 seconds. When the clock says, start your second set of deadlifts. Repeat this superset until you’ve completed 5!
AMRAP: As many reps as possible. Complete the circuit as many times as possible during the 8 minutes and rest only when you physically cannot continue. Your “score” is how many reps you complete. Try to improve your total rep count next time you do this workout. Since the AMRAP in this workout is progressive, once you’ve met your max reps twice, increase the time (for volume) or increase the weight (for intensity).
EMOM: Every minute on the minute. Set your timer for 8 minutes. Complete the superset and rest only as many seconds as are left in the minute. When the minute is up, begin the new set. If you can’t complete the set before the minute is up, stop. You’re done. Next time try to move faster. If you want to progress, increase the weight (for intensity) or increase the time (for volume).
KB, DB, and BB: Modality abbreviations. Kettlebell, Dumbbell, and Barbell. Pretty simple.
SA and SL: Single Arm and Single Leg. The reps are denoted with ea (each). Meaning that many reps on each arm or leg.
Modifications: Some may need mods during this workout. If a movement is not compatible with your body, ask a trainer to help you modify to find comparable push, bend, twist, squat or lunge movement that is right for you.
Go Beast Mode
This workout challenge will push you to your limit and force your lower body through any plateaus you’ve recently encountered.
I want to see you burn fat, grow muscle, get stronger, be tougher and really mean business.
Set aside 90 minutes. Don’t skip the warm-up. Get help with form as needed. Fight hard through the discomfort of a REAL workout. And recover. Like. A. Boss.
I believe in you.
Let’s go BEAST MODE.