Strength
NEO — DAY ATLAS
biceps (front of upper arms), calves (lower leg), glutes (butt and hips), hamstrings (back of upper leg)
26 to 30 MINUTES
In Greek Mythology, Atlas was condemned by Zeus to carry the world on his back after the Titans lost the war. This is day two of the 5-day strength split.
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NEO — DAY KRATOS
arms, chest, core, glutes (butt and hips), legs, triceps (back of upper arms)
26 to 30 MINUTES
This is KRATOS which is part of a split program. This program is an intelligent split that’s about simplicity, low volume, slow and full control, perfection, power, strength, flexibility, mobility,...
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ATTICA
full-body
21 to 25 MINUTES
Strength and power The exercise description does not dictate the exact exercise variations, just that it needs to start from dead, and from dead means that you can choose how...
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DRAX THE CHIPPER
back, core, full-body, hamstrings (back of upper leg), legs, trapezius (upper), triceps (back of upper arms)
45+ MINUTES
This is a completely insane chipper workout with double kettlebell work. You only do this once in a while and only when you have mastered your form and technique.
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Colossus WOD
full-body, legs, shoulders, trapezius (top of shoulders)
26 to 30 MINUTES
This is a golden oldie from before 2019. It's a super intense, tough, and advanced double kettlebell workout with the UKC which stands for the Ultimate Kettlebell Combo.
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Prometheus Phase II DAY 4
biceps (front of upper arms), trapezius (upper), triceps (back of upper arms)
45+ MINUTES
4-day split workout for strength and hypertrophy DAY 4: Biceps, triceps, and traps Double-arm hammer curl Skull crusher Single-arm kneeling curl Shrug Triceps extension Shrug and upright row The 3...
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