Benchmark Workouts
Alpha
As fast as you can:
Iso-Plyo Lunge 21R + 21L
Iso-Plyo Squat 21
Up-Down Slam 21
Crossover Slam 21R + 21L
L-Pull 21R + 21L
Overhead Throw 21R + 21L
Skater Chop 21R + 21L
Score = Time to Complete
Level: Advanced
GET TO KNOW XCHAIN
Exercise lookbook
50+ Exercises
8 Different Shapes
BENCHMARK WORKOUTS
As Fast As You Can
Iso-Plyo Lunge 21R+21L
Iso-Ply Squat 21
Up-Down Slam 21
Crossover Slam 21
L Pull 21R+21L
Overhead Throw 21R+21L
Skater Chop 21R+21L
Score = Time to Complete
LEVEL: advanced
As Fast As You Can
Russian Blitz 15R+15L
Planer Chop 15R+15L
X Chop 15R+15L
Lightning Pull 15R+15L
X Punch 15R+15L
Score = Time to Complete
LEVEL: Advanced
EXERCISE CLUSTERS
FUNDAMENTALS
Front Squat 15
Reaching Sit Back 15
three rounds
LEVEL: intermediate
FUNDAMENTALS
RDL 10R + 10L
+
Triple Extension Progression:
Back Squat 10
Propulsive Squat 10
Iso-Plyo Squat 10
TWO rounds
LEVEL: Beginner
body control
Seesaw RDL 15R+15L
Seesaw OH Squat 15R+15L
X Jacks 30
TWO rounds
LEVEL: intermediate
body control
RDL Scoops 30
Rotating Swings 15R+15L
Windmills 15R+15L
TWO rounds
LEVEL: intermediate
structure
Z Press 30
Triangle Churn 15R+15L
Press-Ups 15
Kneeling Row 30
TWO rounds
LEVEL: intermediate
firepower
Half-Kneeling Chops 10R+10L
Piston push 30
three rounds
LEVEL: BEGINNER
firepower
Skater Chops 15R+15L
Overhead Throw 15R+15L
TWO rounds
LEVEL: Advanced
firepower
Planer Chop 15R+15L
Russian Blitz 15R+15L
TWO rounds
LEVEL: Advanced
firepower
X Chop 15R+15L
Lightning Pull 15R+15L
TWO rounds
LEVEL: Advanced
conditioning
Lateral Lunge 15R+15L
Step-Ups 15R+15L
T3 Shuffle 15
Squat Pulses 30