Week 11

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Alternative Exercises

Below are suggested exercise substitutions to help you adapt your workout if you do not have the right equipment, cannot perform a specific movement, or simply want to mix things up. This is not an exhaustive list, so feel free to choose other alternatives that suit your needs and align with the goals of this cycle’s workout.

Cardio

200m
Run

250m
Row

60 sec
Jump Rope

100 Single
Jump Rope

500m
Bike Erg

10
Burpees

10 cal
Row

10
Box Jumps

50 Double
Jump Rope

500m
Assault Bike

15
Step ups

250m
Ski Erg

15
Broad Jumps

50 Weighted
Jump Rope

100m
Swim

10
Up downs

Chest Press

Hand Release
Push up

Barbell
Bench Press

Dumbbell
Bench Press

Inclined
Push up

Dumbbell
Fly

Wallball
Throw

Dips

Kettlebell
Floor Press

Spider-man
Push up

Plank
Shoulder Taps

Clean / Snatch

Barbell
Clean

Barbell
Snatch

Dumbbell
Clean

Dumbbell
Snatch

Wallball
Squat & Throw

Wallball
Clean

Plate Ground
to Overhead

Kettlebell
Swing

Thruster
or Cluster

Kettlebell Sumo
Deadlift High Pull

Core

25
Sit-ups

25
Russian Twists

25
V-ups

25
Toes-to-bar

25
Hollow Rocks

50
Flutter Kicks

1 min
Plank Hold

1 min
Side Plank Hold

25
Supermans

25
Dead Bugs

Deadlift

Barbell
Deadlift

Kettlebell
Deadlift

Dumbbell
Deadlift

Good
Morning

Kettlebell
Swing

Romanian
Deadlift (RDL)

Suitcase
Deadlift

Pendlay
Row

Landmine
Deadlift

Stone / Sandbag Deadlift

Overhead Press

Barbell
Press

Dumbbell
Press

Kettlebell
Press

Handstand /
Piked Push up

Dumbbell
Clean & Press

Wallball
Slams

Seesaw
Press

Thruster

Sandbag /
Plate Press

Sled
Push

Plyometrics

Box
Jump

Jump
Squat

Broad
Jump

Split Jump /
Jump Lunges

Wallball
Slam

Wallball
Squat & Throw

Walking
Lunges

Toe
Taps

Plank Jacks /
Mountain Climber

Burpee
Box Jump

Pull up

Jumping
Pull up

Banded
Pull up

Dumbbell
Row

Kettlebell
High Pull

Cable
Row

Ring / TRX
Row

Lat
Pulldown

Pendlay
Row

Sled
Pull

Rope
Climb

Squat

Barbell
Squat

Kettlebell
Goblet Squat

Dumbbell
Front Squat

Wallball / Sandbag
Squat

Split
Squat

Weighted
Step up

Weighted
Lunges

Overhead
Squat

Pistol

Cossack
Squat

Strongman

Farmer’s
Carry

Wallball / Sandbag Clean

Sled Push
or Pull

Yoke / Barbell
Walk

Tire
Flip

Rope
Climb

Strongman
Hold

Keg / Weight
Toss

Dumbbell
Clean & Jerk

Dumbbell
Snatch

Barbell Strength cycle

Day 1

Back Squat

Day 2

A: Snatch

B: Overhead Press

Day 3

Front Squat

Day 4

A: Overhead Press

B: Clean & Jerk

Day 5

A: Clean

B: Deadlift

Barbell Strength Variations

day 2a: Snatch

Squat Snatch

  • Bar starts on the ground, catch bar overhead in a full squat.

Power Snatch

  • Bar starts on the ground, catch bar overhead in a partial squat.

Hang Snatch

  • Bar starts at mid-thigh height, catch bar overhead in a full squat.

Hang Power Snatch

  • Bar starts at mid-thigh height, catch bar overhead in a partial squat.

Day 2b / 4A: Overhead Press

Push Jerk

  • Start with knee dip, catch bar in a partial squat.

Push Press

  • Start with knee dip, catch bar without bending knees.

Split Jerk

  • Start with knee dip, catch bar in a partial lunge.

Strict Press

  • Keep legs locked out without bending knees.

day 3: Front Squat

Front Squat

  • A squat with bar resting in the front rack position (front shoulders).

Overhead Squat

  • A squat holding the bar overhead with a Press grip or Snatch grip.

Lunges

  • Lunges with bar in the front rack or back rack position.

Day 4B: Clean & Jerk

Clean & Jerk

  • A Squat Clean, followed by a short pause, into a Push Jerk or Split Jerk.

Thruster

  • A Front Squat directly into a Push Press.

Cluster

  • A Squat Clean directly into a Push Press.

DCP Complex

  • A Deadlift directly into a Hang Clean directly into a Push Jerk.

day 5a: Clean

Squat Clean

  • Bar starts on the ground, catch bar in the front rack position in a full squat.

Power Clean

  • Bar starts on the ground, catch bar in the front rack position in a partial squat.

Hang Clean

  • Bar starts at mid-thigh height, catch bar in the front rack position in a full squat.

Hang Power Clean

  • Bar starts at mid-thigh height, catch bar in the front rack position in a partial squat.

day 5B: Deadlift days

Deadlift

  • Feet hip-width apart, hands just outside the knees.

Sumo Deadlift

  • Feet wider than shoulder-width apart, hands just inside the knees.

Snatch Grip Deadlift

  • Feet shoulder-width apart, hands 1.5 to 2 times shoulder-width apart.

Barbell Strength cues

Back Squat

1. Setup

Position the barbell across your upper traps (high bar) or rear shoulders (low bar) and grip the bar with your hands slightly wider than shoulder-width. Stand with your feet shoulder-width apart and toes slightly pointed out. Take a deep breath, engage your core, and maintain a neutral spine (do not round your back).

2. DescenT

Push your hips back and bend your knees to lower your body, keeping your chest upright and your weight evenly distributed through your feet. Your thighs should reach parallel to the ground or lower.

3. Ascent

Drive through your heels and extend your hips and knees to return to the standing position, exhaling as you complete the lift.

Snatch

1. Setup

Begin with the barbell over the middle of your feet, your feet shoulder-width apart, and your hands gripping the bar in a wide Snatch grip. Keep your chest up, back flat, and shoulders slightly in front of the bar. Take a deep breath, engage your core, and maintain a neutral spine (do not round your back).

2. Initial Pull

Lift the bar off the ground by extending your hips and knees, keeping the bar close to your body and maintaining a neutral spine.

3. Pull

As the bar reaches mid-thigh, explosively extend your hips, knees, and ankles while shrugging your shoulders and pulling the bar upward.

4. Pull Under

Quickly pull yourself under the bar as it reaches its peak, locking your arms overhead and catching the bar in a squat.

5. Stand Up

Stabilize the bar overhead, then stand up by extending your hips and knees to complete the lift.

Front Squat

1. Setup

Start with the barbell resting on the front of your shoulders, elbows high, and your hands gripping the bar just outside shoulder-width. Your feet should be shoulder-width apart, with toes slightly pointed out. Take a deep breath, engage your core, and maintain a neutral spine (do not round your back).

2. DescenT

Keep your chest up and core engaged as you bend your knees and hips, lowering yourself into a squat until your thighs are at least parallel to the ground. Keep your chest upright and your elbows high (humerus parallel to the ground).

3. Ascent

Drive through your heels to stand up, extending your knees and hips while maintaining an upright posture and keeping your elbows high.

Overhead Press

1. Setup

Stand with your feet shoulder-width apart and the barbell resting on your upper chest. Grip the bar slightly wider than shoulder-width, with your wrists stacked over your elbows.

2. Press

Engage your core, keep your chest up, and press the barbell overhead in a straight line, extending your elbows fully while keeping the bar close to your face.

3. Lockout

At the top, ensure your arms are straight, your shoulders are active, and the barbell is directly over the middle of your body.

4. Lower

Slowly lower the barbell back to your shoulders in a controlled manner to complete the rep.

Clean

1. Setup

Stand with your feet shoulder-width apart, the barbell over the middle of your feet, and your hands gripping the bar just outside your knees. Keep your back flat, chest up, and shoulders slightly in front of the bar. Take a deep breath, engage your core, and maintain a neutral spine (do not round your back).

2. Initial Pull

Lift the bar off the ground by extending your hips and knees, keeping the bar close to your body and maintaining a neutral spine.

3. Pull

As the bar passes your knees, explosively extend your hips, knees, and ankles while shrugging your shoulders to pull the bar upward.

4. Pull Under

Quickly drop under the bar as it reaches its peak, rotating your elbows forward to catch the barbell on your shoulders in a front squat position.

5. Stand up

Stabilize the bar on your shoulders and stand up by extending your hips and knees to complete the lift.

Deadlift

1. Setup

Stand with your feet hip-width apart, with the barbell over the middle of your feet. Bend at your hips and knees to grip the bar just outside your knees, using an overhand or mixed grip. Keep your back straight, chest up, and shoulders slightly in front of the bar. Take a deep breath and engage your core.

2. Lift

Drive through your heels, extending your hips and knees simultaneously to lift the bar. Keep the barbell close to your body as you stand tall, locking out your hips and knees at the top. Maintain a neutral spine throughout the lift (do not round your back).

3. Lower

Reverse the movement by hinging at your hips and bending your knees to lower the bar back to the ground in a controlled manner.