Exercise Library
Browse exercises. Filter by what you have.
Classic barbell back squat for lower body strength.
Dumbbell or kettlebell held at the chest.
Foundational lower body movement.
Rear-foot-elevated single-leg squat.
Step back into a controlled lunge.
Hip hinge from the floor with a barbell.
Hip hinge variation with dumbbells.
Hinge with kettlebell between the feet.
Bodyweight posterior chain activator.
Explosive horizontal jump to train hip power for the Standing Power Throw.
Hinge with resistance bands under feet.
Horizontal push with a barbell.
Horizontal push with dumbbells.
Bodyweight horizontal push.
Push-up with a full release of hands at the bottom — used in the Army AFT.
Vertical push with a barbell.
Vertical push with dumbbells.
Single-arm overhead press.
Vertical press with bands.
Horizontal pull with a barbell.
Horizontal pull with a dumbbell.
Seated or standing horizontal pull.
Bodyweight vertical pull.
Cable vertical pull.
Bodyweight horizontal pull.
Isometric core hold.
Loaded carry for total-body tension.
Core stability and bracing.
High-intensity rowing intervals for full-body conditioning and aerobic capacity.
Explosive hip hinge for conditioning.
Full-body conditioning movement.
Hip hinge with a barbell — builds posterior chain for the AFT deadlift.
Anaerobic intervals modeled on the AFT 2-mile run finish and Sprint-Drag-Carry demands.
Easy aerobic base run — the engine behind a fast 2-mile AFT run.
AFT event rehearsal: sprints, sled drag, lateral, carry, sprint — 5 x 50m shuttles.
Long loaded carry — trains the grip, trunk, and SDC carry leg.
Loaded walk for aerobic base and AFT-style durability.
Front squat into an overhead press — a CrossFit staple.
Squat-to-throw with a medicine ball against a target.
Single-arm explosive hinge to overhead lockout.
Explosive jump onto a plyo box or bench.
Hanging core movement — touch toes to the bar.
Jump rope passes under feet twice per jump.
Explosive pull from the floor to a front-rack catch.
Overhead press with a leg drive.
Snatch starting from the hang position — explosive overhead.
Burpee with dumbbells into an overhead press.
CrossFit-style high-rep bodyweight squat.
Upper-chest focused press on an inclined bench.
Chest isolation with cables for a strong contraction.
Cable vertical pull for lat width.
Horizontal cable pull for mid-back thickness.
Rear-delt and upper-back isolation.
Classic biceps isolation.
Neutral-grip curl for biceps and brachialis.
Lying triceps extension.
Cable or band triceps isolation.
Side delt isolation.
Bent-over reverse fly for rear delts.
Machine-based compound leg movement.
Quad isolation on the machine.
Hamstring isolation on the machine.
Standing or seated calf isolation.
Loaded glute bridge from a bench.
Loaded ab crunch from a high cable.
Hanging core movement for lower abs.
Classic standing barbell biceps curl.
Curl with an EZ bar — easier on the wrists than a straight bar.
Bicep curl performed on a preacher bench for full isolation.
Seated single-arm dumbbell curl for peak biceps.
Overhand curl for brachialis and forearms.
Curl with constant tension from a low cable.
Long-head triceps stretch with an EZ bar, dumbbell, or rope.
Deadlift with a hex/trap bar — friendlier on the back.
Squat on the Smith machine — fixed bar path.
Bench press on the Smith — great for beginners and high-rep sets.
Bodyweight dip — chest- or triceps-focused.
Machine chest fly for safe high-rep volume.
Chest-supported or landmine row for back thickness.
Strict barbell row from a dead stop on the floor.
Barbell squat in the front rack — quad and core dominant.
Barbell hip hinge with bar on the back — posterior chain builder.
Bench press with hands shoulder-width — triceps focused.
Barbell bench press on an incline — upper chest focus.
Machine squat with back support — quad dominant.
Trap-focused shrug with a barbell, trap bar, or dumbbells.
Single-arm cable side raise for constant tension on the delts.
Cable rope pushdown — splits the rope at the bottom to bias the lateral head of the triceps.
Cable rope extension overhead — puts the long head of the triceps under a deep stretch.
Reverse-grip single-arm cable pushdown — great for evening out left/right triceps strength.
Straight-bar cable curl — constant tension on the biceps through the full range.
Rope cable curl with neutral grip — targets the brachialis and forearms.
Seated incline curl — long-head bias from the deep stretch position.
Chest-supported curl on an incline bench — eliminates body english.
Dumbbell hammer curl across the body — heavy brachialis bias.
Single-arm dumbbell kickback — strong contraction at lockout.
Diamond/close-grip push-up — triceps and inner-chest focused.
Rotational dumbbell shoulder press — full-range delt builder.
Front delt isolation — alternating or together.
Trap isolation with dumbbells.
High-to-low cable fly — squeezes the lower/inner chest.
Low-pulley fly — bias for the upper chest.
Unilateral seated or standing cable row — fixes side-to-side back imbalances.
Cable lat isolation — keeps tension purely on the lats with no biceps help.
Underhand grip pull-up — biggest biceps engagement of any pull.
Pull-up on parallel/neutral handles — shoulder-friendly variation.
Cross-bench dumbbell pullover — stretches lats and serratus.
Rear-foot-elevated split squat — heavy single-leg builder.
Continuous alternating lunge — quads, glutes, and conditioning.
Box or bench step-up — quad and glute single-leg work.
Single-leg cable glute extension — direct glute isolation.
Hip-hinge taught with constant cable tension — great glute/ham builder.
Hip-hinge extension on a 45° bench — bulletproofs posterior chain.
Anti-extension core work with an ab wheel or barbell.
Seated rotational core — oblique focus.
Anti-lateral-flexion core hold — oblique and QL builder.
Anti-rotation cable or band press — deep core/oblique work.
Half-kneeling or standing landmine press — shoulder-friendly overhead pattern.
Single-arm landmine row — full lat stretch and contraction.
Plank row with two dumbbells — back, core, and anti-rotation in one.
Bent-knee calf raise — soleus focus.
Seated machine press — safe, scalable chest builder.
Seated machine overhead press — controlled delt loading.
Race-pace 1km repeats — race-pace 1km repeats between stations, the backbone of hybrid fitness races.
Full-body pull on the SkiErg — the opening station of a hybrid fitness race.
Heavy sled push — race-style station 2.
Hand-over-hand sled pull — race-style station 3.
Burpee into an explosive broad jump — race-style station 4.
1000m rowing piece — race-style station 5.
Weighted walking lunge — race-style station 7 (sandbag on the back).