How to Use This Lab

Choose 2–3 grip workouts below and rotate them throughout the week.

Example:

Monday

• Workout A

Wednesday

• Workout B

Friday

• Workout C

Repeat the rotation each week.

Each workout should take 5–10 minutes.

Workout A – Support Grip

Barbell Hold

2–3 × 20–45 Seconds

Progress by adding time before adding weight. Start at the lower end and build to the higher end before adding weight.

Workout B – Forearm Strength

Choose Two

• Wrist Curls
• Reverse Wrist Curls
• Reverse Curls

3 × 10–15

Progress by adding reps before increasing weight.

Workout C – Carries

• Farmers Carry

3–4 × 100 Feet

Workout D – Pinch Grip

Plate Pinch Holds

3 × 20–30 Seconds

or

Plate Pinch Carries

3 × 50 Feet

Workout E – Thick Grip

Choose One

• Axle Hold
• Fat Gripz Hold
• Towel Hang

2–3 × 20–30 Seconds

A toolbox of simple, effective conditioning methods.

How to Use This Lab

Choose 2–3 workouts from the list below and rotate them throughout the week.

For example:

Monday

• Bike EMOM

Wednesday

• Farmers Carry EMOM

Friday

• Battle Rope Tabata

Repeat the rotation each week.

Progress each workout individually by increasing time, distance, reps, or resistance.

New to Conditioning?

Don’t start with a full 10-minute EMOM.

Instead, build up gradually.

• Week 1 – 5 Minutes
• Week 2 – 6 Minutes
• Week 3 – 7 Minutes
• Week 4 – 8 Minutes
• Week 5 – 9 Minutes
• Week 6 – 10 Minutes

Consistency beats intensity.

Engine Builders

10-Minute EMOM

Choose One

• Bike – 15 Seconds
• Rower – 15 Seconds
• Ski Erg – 15 Seconds

Carry Work

Choose One

10-Minute EMOM

Carry 50 Feet

• Farmers Carry
• Sandbag Carry
• Stone Carry
• Zercher Carry

or

Sled Push or Drag

6 × 100 Feet

Bodyweight Builders

10-Minute EMOM

15 Air Squats

or

Odd Minutes

• 20 Inverted Rows

Even Minutes

• 20 Push-Ups

Interval Training

Battle Rope EMOM

10 Minutes

20 Seconds Work

Tabata (20 sec Work / 10 sec Rest)

Choose One

• Battle Ropes
• Air Squats
• Jump Squats
• Echo Bike
• Row Erg
• Ski Erg
• Push-Up / Row

Progression

When a workout becomes comfortable, progress one variable at a time.

• Add 1 Minute
• Add 5–10 Feet
• Add 1–2 Reps
• Increase Resistance
• Increase Weight (Carries or Sled)

Avoid progressing multiple variables at once.

Choosing Your Workouts

Build Your Weekly Rotation

Choose one from each category, or mix and match based on your goals.

Example Rotation A

Echo Bike EMOM

Farmers Carry EMOM

Battle Rope Tabata

Example Rotation B

Row EMOM

Sled Push

Push-Up / Row EMOM

Example Rotation C

Ski Erg EMOM

Sandbag Carry EMOM

Air Squat EMOM

How to Use This Lab

Choose 2 workouts below and rotate them throughout the week. Do the workouts after your warm up and before your main lift of the day. Don’t sacrifice speed for volume. If you start slowing down, end the set, and move on to your main lift.

Example:

Monday

• Workout A

Tuesday

• Workout B

Thursday

• Workout A

Friday

• Workout B

Repeat the rotation each week.

Each workout should take 5–10 minutes.

Workout A

Box Jump

Or

Vertical Jump

Workout B

Plyo Push Up

Or

Med Ball Chest Pass

Weekly Progression: