Alternative Exercises
Below are suggested exercise substitutions to help you adapt your workout if you don’t have the right equipment, cannot perform a specific movement, or simply want to mix things up. This is not an exhaustive list, so feel free to choose other alternatives that suit your needs and align with the goals of this cycle’s workout.
Cardio
200m
Run
250m
Row
60 sec
Jump Rope
100 Single
Jump Rope
500m
Bike Erg
10
Burpees
10 cal
Row
15
Box Jumps
50 Double
Jump Rope
400m
Assault Bike
30
Step ups
200m
Ski Erg
15
Broad Jumps
50 Weighted
Jump Rope
100m
Swim
10
Up downs
Chest Press
Hand Release
Push up
Barbell
Bench Press
Dumbbell
Bench Press
Inclined
Push up
Dumbbell
Fly
Wallball
Throw
Dips
Kettlebell
Floor Press
Spider-man
Push up
Plank
Shoulder Taps
Clean / Snatch
Barbell
Clean
Barbell
Snatch
Dumbbell
Clean
Dumbbell
Snatch
Wallball
Squat & Throw
Wallball
Clean
Plate Ground
to Overhead
Kettlebell
Swing
Thruster
or Cluster
Kettlebell Sumo
Deadlift High Pull
Core
25
Sit-ups
25
Russian Twists
25
V-ups
25
Toes-to-bar
25
Hollow Rocks
50
Flutter Kicks
1 min
Plank Hold
1 min
Side Plank Hold
25
Supermans
25
Dead Bugs
Deadlift
Barbell
Deadlift
Kettlebell
Deadlift
Dumbbell
Deadlift
Good
Morning
Kettlebell
Swing
Romanian
Deadlift (RDL)
Suitcase
Deadlift
Pendlay
Row
Landmine
Deadlift
Stone / Sandbag Deadlift
Overhead Press
Barbell
Press
Dumbbell
Press
Kettlebell
Press
Handstand /
Piked Push up
Dumbbell
Clean & Press
Wallball
Slams
Seesaw
Press
Thruster
Sandbag /
Plate Press
Sled
Push
Plyometrics
Box
Jump
Jump
Squat
Broad
Jump
Split Jump /
Jump Lunges
Wallball
Slam
Wallball
Squat & Throw
Walking
Lunges
Toe
Taps
Plank Jacks /
Mountain Climber
Burpee
Box Jump
Pull up
Jumping
Pull up
Banded
Pull up
Dumbbell
Row
Kettlebell
High Pull
Cable
Row
Ring / TRX
Row
Lat
Pulldown
Pendlay
Row
Sled
Pull
Rope
Climb
Squat
Barbell
Squat
Kettlebell
Goblet Squat
Dumbbell
Front Squat
Wallball / Sandbag
Squat
Split
Squat
Weighted
Step up
Weighted
Lunges
Overhead
Squat
Pistol
Cossack
Squat
Strongman
Farmer’s
Carry
Wallball / Sandbag Clean
Sled Push
or Pull
Yoke / Barbell
Walk
Tire
Flip
Rope
Climb
Strongman
Hold
Keg / Weight
Toss
Dumbbell
Clean & Jerk
Dumbbell
Snatch