170 exercises
Exercise library
Build your training on better movement.
Strength, conditioning and hybrid racing all begin with the basics. Explore movements for different muscle groups, equipment and training environments, from bodyweight work to loaded carries.
Setup, execution and coaching cues help put each movement in context. Choose a variation that suits your experience, and build confidence before adding load or speed.
170 exercises
Air Bike (Assault Bike)
Chest, Core, Legs, Shoulders
Barbell Back Squat
Erectors, Glutes, Hamstrings, Quads
Barbell Bent-Over Row
Core, Erectors, Forearms, Lats, Rear Delts, Rhomboids, Traps
Barbell Bulgarian Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Clean
Core, Forearms, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Barbell Clean & Jerk
Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps, Triceps
Barbell Front Rack Carry
Core, Glutes, Quads, Shoulders, Traps, Upper Back
Barbell Front Rack Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Barbell Front Rack Step-Up
Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Front Squat
Core, Glutes, Quads, Upper Back
Barbell Hip Thrust
Core, Glutes, Hamstrings, Lower Back, Quads
Barbell Lateral Lunge
Adductors, Core, Glutes, Hamstrings, Quads
Barbell Overhead Carry
Core, Glutes, Legs, Shoulders, Traps, Triceps
Barbell Overhead Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Barbell Overhead Press
Core, Shoulders, Traps, Triceps, Upper Chest
Barbell Overhead Squat
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Barbell Power Clean
Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Barbell Power Jerk
Core, Glutes, Quads, Shoulders, Traps, Triceps
Barbell Push Press
Core, Glutes, Quads, Shoulders, Triceps
Barbell Reverse Lunge
Core, Glutes, Hamstrings, Quads
Barbell Romanian Deadlift (RDL)
Erectors, Forearms, Glutes, Hamstrings, Lower Back
Barbell Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Barbell Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Step-Up
Calves, Core, Glutes, Hamstrings, Quads
Barbell Thruster
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Barbell Walking Lunge
Calves, Core, Glutes, Hamstrings, Quads
Barbell Zercher Carry
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Zercher Lunge
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Zercher Squat
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Battle Ropes
Arms, Core, Legs, Shoulders
Bear Crawl
Core, Legs, Shoulders
Bench Press
Chest, Shoulders, Triceps
Bird Dog Hold
Core, Glutes, Lower Back, Shoulders
Box Jumps
Calves, Core, Glutes, Quads
Box Squat (Various Heights)
Core, Glutes, Hamstrings, Quadriceps
Box Step Jump
Calves, Core, Glutes, Hamstrings, Quads
Bulgarian Split Squat
Core, Glutes, Hamstrings, Quads
Burpee Broad Jump
Calves, Chest, Core, Glutes, Hamstrings, Quads, Shoulders
Burpee to Target Jump (Hybrid Plyometric)
Calves, Chest, Core, Glutes, Quads, Shoulders
Burpees
Chest, Core, Glutes, Quads, Shoulders
Clap Push Up (Plyometrics)
Chest, Core, Shoulders, Triceps
Deadlifts
Glutes, Hamstrings, Lats, Lower Back
Depth Drop to Broad Jump
Calves, Core, Glutes, Hamstrings, Quads
Depth Drop to Sprint Start
Calves, Core, Glutes, Hamstrings, Quads
Depth Drop to Vertical Jump
Calves, Core, Glutes, Hamstrings, Quads
Dumbbell Bent-Over Reverse Fly
Rear Delts, Rhomboids, Traps, Upper Back
Dumbbell Bulgarian Split Deadlift
Core, Erectors, Glutes, Hamstrings
Dumbbell Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Dumbbell Deadlift to High Pull
Core, Glutes, Hamstrings, Shoulders, Traps
Dumbbell Floor Press
Chest, Core, Shoulders, Triceps
Dumbbell Front Rack Walking Lunge
Core, Glutes, Hamstrings, Quads, Shoulders
Dumbbell Hang Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Dumbbell Incline Press
Chest, Core, Shoulders, Triceps
Dumbbell Lunges
Core, Glutes, Hamstrings, Quads
Dumbbell Meadows Row
Biceps, Core, Lats, Obliques, Rear Delts, Upper Back
Dumbbell Pullover
Chest, Core, Lats, Triceps
Dumbbell Push Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Dumbbell Seal Row
Core, Lats, Rear Delts, Rhomboids, Traps
Dumbbell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Dumbbell Step-Over
Core, Glutes, Hamstrings, Quads
Dumbbell Thruster
Core, Glutes, Quads, Shoulders, Triceps
Dumbbell Z Press
Core, Shoulders, Triceps, Upper Back
Explosive Step-Up (Plyometrics)
Calves, Core, Glutes, Hamstrings, Quads
Farmer’s Carry
Core, Forearms, Legs, Shoulders
Hand-Release Push-Up
Chest, Core, Shoulders, Triceps
Hanging Knee Raise
Core, Forearms, Hip Flexors, Shoulders
Hanging Leg Raise
Abs, Forearms, Hip Flexors, Shoulders
Inverted Row
Biceps, Core, Lats, Rear Delts, Rhomboids
Kettlebell Alternating Snatch
Back, Core, Forearms, Glutes, Hamstrings, Shoulders
Kettlebell Clean
Core, Forearms, Glutes, Hamstrings, Shoulders
Kettlebell Clean & Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Deadlift High Pull
Core, Forearms, Glutes, Hamstrings, Shoulders, Traps
Kettlebell Front Rack Squat
Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Kettlebell Goblet Reverse Lunge
Core, Glutes, Hamstrings, Quads
Kettlebell Hang Clean
Core, Forearms, Glutes, Hamstrings, Lats, Shoulders, Upper Back
Kettlebell Single-Leg Romanian Deadlift
Calves, Core, Erectors, Glutes, Hamstrings, Hip Stabilizers, Obliques
Kettlebell Snatch
Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Suitcase Deadlift
Core, Forearms, Glutes, Hamstrings, Obliques
Kettlebell Suitcase Deadlift to March
Abs, Calves, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps
Kettlebell Suitcase March
Abs, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps
Kettlebell Swings
Core, Glutes, Hamstrings, Shoulders
Kettlebell Windmill
Core, Glutes, Hamstrings, Obliques, Shoulders, Triceps
Landmine Anti-Rotation Press (Pallof Press Variation)
Abs, Core, Glutes, Obliques, Shoulders
Landmine Press
Chest, Core, Shoulders, Triceps
Landmine Push Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Landmine Reverse Lunge to Press
Abs, Calves, Glutes, Hamstrings, Obliques, Quads, Shoulders, Triceps, Upper Back
Landmine Rotational Clean
Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps
Landmine Rotational Clean & Press
Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps, Triceps
Landmine Rotational Press
Chest, Core, Glutes, Obliques, Shoulders, Triceps
Landmine Rotations
Core, Hips, Obliques, Shoulders
Landmine Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Lateral Lunge
Adductors, Core, Glutes, Quads
Lateral Med Ball Slam
Core, Hips, Lats, Obliques, Shoulders
Med Ball Chest Pass (Plyometrics)
Chest, Core, Shoulders, Triceps
Med Ball Overhead Throw (Plyometrics)
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Med Ball Rotational Throw
Core, Obliques, Shoulders
Med Ball Rotational Throw to Wall
Core, Glutes, Hips, Lats, Obliques, Shoulders
Med Ball Scoop Toss (Vertical Power)
Calves, Core, Glutes, Hamstrings, Quads
Med Ball Slam (Plyometrics)
Core, Glutes, Lats, Shoulders, Triceps
Overhead Press
Core, Shoulders, Triceps
Pause Squat (2-Second Hold)
Glutes, Hamstrings, Quadriceps
Plank
Core, Glutes, Shoulders
Plank Shoulder Tap
Core, Shoulders, Triceps
Plyo Push-Up to Box
Chest, Core, Shoulders, Triceps
Pull-Up Hold
Biceps, Core, Forearms, Lats
Pull-Ups
Biceps, Core, Lats, Upper Back
Push-Ups
Chest, Core, Shoulders, Triceps
Renegade Row
Biceps, Core, Lats, Rhomboids, Shoulders
Resistance Band Pallof Press Hold
abdominals, Glutes, Obliques, spinal-erectors
Rotational Med Ball Slam
Core, Hips, Lats, Obliques, Shoulders
Rowing Machine
Biceps, Core, Glutes, Lats, Quads
Running
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads
Sandbag Clean
Core, Forearms, Glutes, Hamstrings, Lats
Sandbag Clean and Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back
Sandbag Front Carry
Arms, Core, Glutes, Grip, Hamstrings, Quads, Upper Back
Sandbag Ground-to-Overhead
Back, Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Ground-to-Shoulder
Core, Glutes, Hamstrings, Quads, Traps, Upper Back
Sandbag Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Over Shoulder
Core, Glutes, Grip, Hamstrings, Quads, Shoulders
Sandbag Power Clean
Biceps, Glutes, Hamstrings, Quads, Upper Back
Sandbag Power Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back
Sandbag Power Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Push Press
Core, Glutes, Quads, Shoulders, Triceps, Upper Back
Sandbag Rotational Clean
Core, Glutes, Hamstrings, Obliques, Shoulders
Sandbag Rotational Lunge
Core, Glutes, Hamstrings, Obliques, Quads
Sandbag Shoulder Carry
Core, Glutes, Hamstrings, Obliques, Quads, Upper Back
Sandbag Shouldering
Core, Forearms/Grip, Glutes, Hamstrings, Shoulders
Sandbag Shouldering to Carry
Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back
Sandbag Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Squat Clean
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Sandbag Squat to Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Thruster
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Zercher Carry
Biceps, Core, Glutes, Hamstrings, Quads, Upper Back
Sandbag Zercher Lunge
Core, Erectors, Glutes, Hamstrings, Quads
Sandbag Zercher Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads
Single-Arm Dumbbell Dead Stop Row
Biceps, Core, Lats, Rear Delts, Upper Back
Single-Arm Dumbbell Row to Rotation
Lats, Obliques, Rear Delts, Rhomboids, Traps
Single-Leg Alternating Lateral Box Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Broad Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Vertical Jump & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Bound to Vertical Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Depth Drop to Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Skater Hop to Stick
Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads
Single-Leg RDL (Anti-Rotation)
Core, Glutes, Hamstrings, Lower Back
SkiErg Pull
Core, Lats, Rear Delts, Triceps
SkiErg Sprint
Core, Lats, Shoulders, Triceps
Sled Pull
Back, Biceps, Core, Legs
Sled Push
Calves, Core, Glutes, Quads
Step-Ups
Glutes, Hamstrings, Quads
Suspension Trainer Fallout
abdominals, Lats, Shoulders, spinal-erectors
Tempo Back Squat
Core, Glutes, Hamstrings, Quadriceps
Walking
Wall Ball to Target
Core, Glutes, Quads, Shoulders
Wall Balls
Core, Glutes, Quads, Shoulders, Triceps
Wall Sit
Core, Glutes, Quads
Y-Bell Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Y-Bell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps