1Exercise
Loaded Step Up
Rest 2m
- 18 reps x 16 kgRIR 3
- 28 reps x 16 kgRIR 2
- 38 reps x 16 kgRIR 1
Drive through the whole foot on the box, keep knee tracking over toes, and control the eccentric back to the floor.
Full Body Workouts With Other
Full-body workouts using specialty tools like boxes, medicine balls, and loaded carries, with evidence-informed effort targets, realistic metric load guidance, and simple week-to-week progression.
Set load units
Workout 1
5 exercises15 sets
Full Body Functional Strength Template (Other Equipment)
Quadriceps, Chest, Front Delts, Triceps, Trapezius, Forearms, Abdominals, Lats, Hamstrings, Glutes, Calves
A full-body session combining unilateral leg work, push volume, loaded carries, and power/conditioning drills using specialty equipment.
- 1
- 2
2ExerciseDecline Push Up
Rest 1m 30s
- 112 reps x 0 kgRIR 3
- 212 reps x 0 kgRIR 2
- 312 reps x 0 kgRIR 1
Brace glutes and trunk, keep elbows about 30-45 degrees from torso, and maintain full ROM each rep.
- 3
3ExerciseFarmers Walk
Rest 2m
- 11 reps x 20 kgRIR 3
- 21 reps x 20 kgRIR 2
- 31 reps x 20 kgRIR 1
Stand tall, brace hard, and take short controlled steps without lateral trunk sway.
- 4
- 110 reps x 8 kgRIR 3
- 210 reps x 8 kgRIR 2
- 310 reps x 8 kgRIR 1
Reach tall before each slam, then brace and drive the ball down forcefully while keeping lumbar position neutral.
- 5
- 16 reps x 0 kgRIR 3
- 26 reps x 0 kgRIR 2
- 36 reps x 0 kgRIR 1
Land softly with full-foot contact and knees tracking over toes; step down between reps to limit Achilles and patellar tendon stress.