Below is a sample of Week 1 of the Shrugged Strength Challenge program.  In the program, the workouts are listed on the membership site with movement demo videos linked for each movement.

Warmups will be listed each day but they are optional. Scaling options will be provided but if you need modifications or substitutions not listed, you can always ask the coach via email or in the private Facebook group.

Training days are Monday, Tuesday, Thursday, Friday and Saturday. Rest days are Wednesday and Sunday.

You don't have to train on those days. Those are just the days we recommend!
If you have any other questions about the program, please feel free to contact us at help@barbellshrugged.com
DAY 1WARM UP
3 ROUNDS NOT FOR TIME
15 Cal Bike (20 Cal Row)
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings Moderate


STRENGTH
A. Back Squat @ 13X1, 4 sets x 5 reps, rest 2 min **start @ 70% and build
B. Back Rack Walking Lunges, 3 sets x 20 steps (10/leg), rest 2 min *heavy as you can with good form
C. L-sit Hang from Bar - 10 sec per min for 10 min


CONDITIONING
10 MIN AMRAP:
100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”


**SCALING:
Farmer Carry should be a weight you can handle unbroken the whole time
Box Jumps should be high but doable at consistent rate


DAY 2 WARM UP
3 ROUNDS NOT FOR TIME
2 Skin the Cat
2 Wall Walks
50’ Bear Crawl


STRENGTH
A1. Close Grip Bench Press @ 21X1, 4 sets x 6-8 reps, rest 30 sec
A2. Inverted Bar Row @ 20X2, 4 sets x 6-8 reps, rest 90 sec **add weight on stomach if possible


CONDITIONING
3 ROUNDS FOR SEPARATE TIMES
**goal is same row pace every time

5-10 Strict Pull Ups (use box assistance if needed)
5-10 Strict Ring Dips (use box assistance if needed)
Row 500mRest 60 sec between sets


**SCALING:
Pull Ups/Ring Dips

1) Minimum 5 unbroken, maximum of 10. If you get to 7, don’t get back on the bar to finish out the 10, just go ahead and move on to the next movement.

2) Do singles up to 5. If you can’t do minimum 5 unbroken, then accumulate at least 5 3) Put feet on box behind you and give yourself assistance. Use your legs as little as possible and arms as much as possible


DAY 3 REST

DAY 4 WARM UP
3 ROUNDS NOT FOR TIME
Bike 15 Cals (Row 20)
10 Jerk Grip Overhead Squats
10 Single Leg RDL /leg light


STRENGTH
A1. Front Squat @ 3030, 4 sets x 5 reps, rest 30 sec
A2. Arnold Press @ 3033, 4 sets x 6-8 reps, rest 90 sec


CONDITIONING
16 MIN EMOM:
1st minute - 10 Front Rack Barbell Walking Lunges @ 40% Front Squat max (5/leg)
2nd minute - 10 Ring Push Ups


**SCALING:
Lunges - If single leg strength is a major weakness, you may need to go a little lighter. Should be able to do this unbroken

Push Ups

1) Rings from feet
2) Rings from Knees
3) No Rings, from feet
4) Elevate hands, from feet


DAY 5 WARM UP
2 ROUNDS NOT FOR TIME
10 Banded X-Walks
20 Banded Good Mornings
10 V-Ups


STRENGTH
A. Snatch Grip Deadlift @ 41X1, 4 sets x 6 reps, rest 2 min
B. L-Sit Pull Up @ 20X2, 4 sets x 6-8 reps, rest 2 min **negative L-sit Pull Up if can’t do it unassisted


CONDITIONING
15 MIN AMRAP:
8 Alternating Dumbbell Snatch @ 20% of Deadlift
Max1 Rope Climb, 15’


**SCALING:
Dumbbell Snatch- Should be heavy but something you can stay consistent w/ 5-10 sec breaks b/w snatches

Rope Climb
1) Legless Up and Down
2) Legless Up, Use legs down
3) Use legs Up, Legless Down
4) Use legs


DAY 6 WARM UP
2 ROUNDS NOT FOR TIME
10 Banded Pass Throughs
10 Banded Face Pulls
10 Kossack Squat each leg


STRENGTH
A. High Hang Snatch, build to a tough 3 in 12 min
B. High Hang Clean & Jerk, tough 3 in 12 min **drop each rep


CONDITIONING
30 MIN AT MODERATE EFFORT:
Run 400m
3 Turkish Get Ups each arm, 53/35 lbs
50 foot Front Rack Yoke Carry, approx 65% Front Squat max **use barbell if no yoke
25 Double Unders
50 foot Handstand Walk **do a 30 sec Wall Facing Handstand hold if can’t handstand walk


**SCALING:
Turkish Get Ups - Scale the weight. Use a moderate weight. It should not be too heavy to where these takes too long to complete
Front Rack Carry - scale the weight but it should be heavy
Double Unders
1) Double Unders
2) 50 (2:1) High Knee Jump Rope
3) 75 (3:1) Single Unders


DAY 7 REST

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