BARBELL

MOVEMENT NAME COMMON ADJUSTMENT MOVEMENT NAME COMMON ADJUSTMENT

Front Hang Power Clean Box Squat POWER CLEAN DB Power Clean BACK SQUAT DB/KB Front / Goblet Squat Sumo DL High Pull Barbell/KB/DB Russian KB Swing Air Squat, Sled Pull/Push Hang Squat Clean Back Squat DB Squat Clean Box Squat SQUAT CLEAN Power Clean MOVEMENT DB/KB Front / Goblet Squat Hang Power Clean FRONT SQUAT Barbell/KB/DB Lunge Front Squat Air Squat Medball Clean Sled Pull/Push HANG DB Hang Power Clean Back Squat POWER CLEAN Russian KB Swing ADJUSTMENTS Front Squat OVERHEAD Box Squat HANG DB Hang Squat Clean SQUAT DB/KB Front / Goblet Squat SQUAT CLEAN Hang MedBall Clean Barbell/KB/DB Lunge Air Squat Hang Power Snatch Sled Pull/Push DB Double or Single Power POWER SNATCH Snatch DB Press Plate Ground to OH PRESS Single DB Press KB Swing Landmine Press Power Snatch then OHS DB SQUAT SNATCH Hang Squat Snatch CARDIO PUSH PRESS Single DB Push Press KB Swing (Snatch-Style) DB Hang Double or Single HANG Power Snatch MOVEMENT NAME COMMON ADJUSTMENT MOVEMENT NAME COMMON ADJUSTMENT DB Push Jerk POWER SNATCH Plate Waist to OH Single DB Push Jerk KB Swing PUSH JERK DB Hang Power Snatch Sub any other cardio movement Sub any other cardio movement MedBall Jump and Land for similar time domain / effort for similar time domain / effort HANG RUN Hang Power Snatch Jog in Place Sumo DL High Pull DB Split Jerk SQUAT SNATCH Hang Power Snatch then OHS Shuttle Run Air Squats Single DB Split Jerk Low Box Step-ups Jump Squats SPLIT JERK DB Hang Split Snatch MedBall Jump and Land Hang Clean & Jerk Sub any other cardio movement Simulated Jump Rope CLEAN & JERK DB Clean & Jerk for similar time domain / effort Penguin Taps BIKE JUMP ROPE Sumo DL DB Ground to OH Mountain Climbers Plate Hops DB DL Jumping Lunges Plate Step-Ups DB Sumo DL DB Thruster Low Box Step-ups Mountain Climbers Sled Pull/Push DB Lungster Wide Stance Box Squat Box Squat to Push Press THRUSTER Push Press Deadlift Front Squat SUMO DB Deadlift Jump Squat DEADLIFT Sled Pull/Push HSPU Wide Stance Box Squat BODYWEIGHT Hang Cluster KB SDHP DB Cluster Hang High Pull CLUSTER DB Hang Cluster SUMO DEADLIFT DB Power Clean Clean & Jerk MOVEMENT NAME COMMON ADJUSTMENT MOVEMENT NAME COMMON ADJUSTMENT HIGH PULL DB Clean & Jerk C2 Row Bar Row Reverse RING ROW Bent Over Row TUCK-UP Leg Lift Seated Row Tuck Hold Banded Chest Pull Tuck-Up Banded Pull Down V-UP Reverse Crunch ODD OBJECT Simulated Lat Pull Down Leg Lift PULL-UP Jumping Pull-Up Tuck Hold Pull-Up Negative MOVEMENT NAME COMMON ADJUSTMENT MOVEMENT NAME COMMON ADJUSTMENT Bent Over Row Hanging Knee Raise Ring Row Tuck-Up KNEE TO ELBOW Reverse Crunch Russian KB Swing Seated Press Jumping MU Leg Lift KB SWING Hang Clean & Overhead DB PRESS Single DB Press MUSCLE-UP MU Transition Tuck Hold DB Hang Snatch Plate Press, Landmine Press (RING) False Grip Ring Row Push-Up + Pull-Up Toes to Something RUSSIAN Hang Power Clean DB PUSH PRESS Single DB Push Press Hanging Knee Raise KB SWING DB Hang Power Clean KB Swing (Snatch-Style) Jumping BMU Tuck-Up MUSCLE-UP TOES TO BAR Plate Ground to Overhead Single DB Push Jerk (BAR) C2B Pull-Up Reverse Crunch Push-Up + Pull-Up Leg Lift SLAM BALL Wall Ball Ground to Overhead DB PUSH JERK DB Hang Power Snatch Tuck Hold Double or Single DB Snatch MedBall Jump and Land Crawl Down PLATE GROUND Wall Ball Ground to Overhead DB Sumo DL BURPEE Burpee to Box Low Rope Climb Up-Down Lay to Stand TO OVERHEAD Double or Single DB Snatch DB DEADLIFT DB Romanian DL Squat Thrust Simulated Footwork + Hang KB DL ROPE CLIMB Hanging Knee Raise Plate Ground to Overhead Crawl Down Close Grip Pull-Up DB SNATCH Wall Ball Ground to Overhead Lunge UP-DOWN Up-Down to Box Towel Pull-Up Double / Single DB Power Clean Box Step-Up Squat Thrust KB Swing DB LUNGE Air Squat Box Squat Row Knee Push-Up Lunge DOUBLE Double / Single DB Power Clean Bike Wall or Box Push-Up AIR SQUAT Light Deadlift or Sumo Deadlift DB SNATCH KB Swing PUSH-UP DB Floor Press C2 Row Burpee Bike DB Devil's Clean DB BURPEE DB Crawl Down Plank Hold Up-Down + Ground to Overhead DB Up-Down Box Step-Up DEVIL'S PRESS Double or Single DB Snatch Bar Dip Air Squat Up-Down LUNGE DB Alt. Bent Over Row DB UP-DOWN DB Crawl Down RING DIP Bench Dip C2 Row Feet on Ground Dip Bike RENEGADE ROW Simulated Renegade Row Top of Dip Hold DB BOX Step-Up Box Pistol Russian KB Swing DB Lunge HS Negative Assisted Pistol DB KB Sumo DL High Pull STEP-UP Lunge DB Press PISTOL SQUAT Narrow Stance Squat POWER CLEAN MedBall Power Clean HANDSTAND Plate Press Single Leg Step-Up Hang Power Clean DB Box Step-Up DB BOX DB Lunge PUSH-UP HS Hold STEP-OVER Box Push-Up Box Step-Up DB DB Power Clean + Front Squat Lunge Pike Push-Up Jump Squat SQUAT CLEAN MedBall Clean BOX JUMP Lunge Hang Squat Clean DB Front Squat + Push Press Single DB Thruster HS Hold Glute Up DB THRUSTER HANDSTAND Box Walk DB HANG Russian KB Swing Plate Thruster WALK Bear Crawl Knee Plank POWER CLEAN KB Hang High Pull Jump Squat Quad Heel Taps PLANK Box Plank MedBall Hang Power Clean HSPU Glute Bridge Hold Feet Anchored Sit-Up Wall Ball Front Squat Reverse Crunch DB HANG DB Hang Power Clean + Front Wall Ball Push Press SIT-UP Leg Lift Tuck Rock Squat WALL BALL Wall Ball Jump Squat Tuck Rock HOLLOW ROCK Hollow Hold SQUAT CLEAN MedBall Hang Squat Clean Jump Squat Tuck Hold Tuck Hold Single or Double DB Thruster

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