Full body exercises

These exercises belong to no single muscle group, and that is the point: hips, legs, back and shoulders all work in the same rep. Two kinds live here. The Olympic lifts, the snatch and the clean and their variants, move a barbell fast and depend heavily on technique. Kettlebell swings, burpees and the sled push are about conditioning more than about the weight on them.

If nobody has coached you on the Olympic lifts, start with the power clean at a light weight, or leave them out: the deadlift and the front squat train the same muscles with far less technique to learn. The kettlebell swing is the easiest to add to a routine and fits at the end of a session. The thruster combines a front squat and a press, and the Turkish get-up is slow, light and all about control. For conditioning measured in time rather than reps, see cardio.

In StackUp, battle ropes and the sled push are logged by time and distance, like cardio. The barbell lifts progress by weight like any other barbell exercise.