5. Barbell complex + bodyweight workout
Contestant Colt Scott (not pictured) put together his own “Ultimate Beastmaster Workout,” doing it two or three times a week for six weeks ahead of the competition.
Part 1: Barbell complex
Clean, squat, press (4 sets x 12 reps)
Deadlift – 5 pyramid sets (5, 4, 3, 2, 1 reps; increase weight by 20lbs per set)
Part 2: Bodyweight circuit
Complete 1-3 rounds as a circuit.
Rest less than 20 seconds between exercises; rest less than 2 minutes between rounds.
Treat this like an obstacle course; each exercise is an obstacle, and you must complete each round as swiftly as possible.
1.) Pullups – 10-12 (increase reps as it gets easier)
2.) Box jumps – 10-12 (increase height as reps get easier)
3.) Burpees – 15
4.) Dead hang ALAP (As long as possible, goal is greater than 1 minute)
5.) Plank for 1 minute
Want to add more bodyweight workouts or a complex to your routine? Try the 30 best bodyweight exercises for men, these six bodyweight workouts that actually build muscle, or the five best barbell complex workouts to burn fat and build muscle.
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