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Workout

Maximum Strength and Control

~24 min.
~288 kcal
⁉️ Comments

This workout is designed for those who have already mastered the basics and are ready to push their limits. The format is a circuit training session of 20 exercises that simultaneously builds strength, coordination, and body control. No isolated movements for the sake of isolation — only compound work where every muscle pattern connects to the next.

The workout is built on the principle of alternating loaded zones: lower body work is followed by upper body, pulling is followed by pushing, and static holds are followed by explosive movements. This sequence allows you to maintain high intensity without local muscle overload while keeping the cardiovascular system under constant demand.

  • The workout targets all major muscle groups: legs, glutes, back, chest, shoulders, biceps, triceps, and core.
  • Difficulty level — Hard. At least 3 months of experience with functional suspension straps is recommended.
  • Maintain proper form on every rep — speed is never more important than movement quality.
  • Before you begin, perform 5–7 minutes of joint mobility warm-up and activate your core.

This workout is suitable for athletes, CrossFit practitioners, and anyone purposefully developing functional strength. Complete the full circuit, rest 90–120 seconds between rounds, and never sacrifice range of motion for speed.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Squats
5
Level: 3
R1
20
Low pull
7
Level: 4
R1
12
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Narrow press
7
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Lunge
4
Level: 3
R1
12
Bar muscle up
9
Level: 3
R1
10
Archer press
7
Level: 3
R1
10
Pistol
8
Level: 4
R1
10
High pull
7
Level: 4
R1
12
Hinge press (bars)
7
Level: 3
R1
10
Backward lunge
6
Level: 4
R1
12
Overhead squats
8
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Jump lunge
10
Level: 3
R1
6
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Rotation with load
8
Level: 3
R1
10
Sprinter start
10
Level: 4
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Round 2
Squats
5
Level: 3
R1
20
Low pull
7
Level: 4
R1
12
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Narrow press
7
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Lunge
4
Level: 3
R1
12
Bar muscle up
9
Level: 3
R1
10
Archer press
7
Level: 3
R1
10
Pistol
8
Level: 4
R1
10
High pull
7
Level: 4
R1
12
Hinge press (bars)
7
Level: 3
R1
10
Backward lunge
6
Level: 4
R1
12
Overhead squats
8
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Jump lunge
10
Level: 3
R1
6
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Rotation with load
8
Level: 3
R1
10
Sprinter start
10
Level: 4
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Round 3
Squats
5
Level: 3
R1
20
Low pull
7
Level: 4
R1
12
Press
6
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R1
12
Narrow press
7
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Lunge
4
Level: 3
R1
12
Bar muscle up
9
Level: 3
R1
10
Archer press
7
Level: 3
R1
10
Pistol
8
Level: 4
R1
10
High pull
7
Level: 4
R1
12
Hinge press (bars)
7
Level: 3
R1
10
Backward lunge
6
Level: 4
R1
12
Overhead squats
8
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Jump lunge
10
Level: 3
R1
6
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Rotation with load
8
Level: 3
R1
10
Sprinter start
10
Level: 4
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

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