Welcome to the ominous realm of Deadworld, home to the supernatural dark judges. This intense and foreboding workout prioritises strength and endurance.
🚨 Main Workout
☠️ About the Workout
The Deadworld Circuits use a complete Pyramid format, combining higher-rep work with progressively heavier loads. The difficulty rises towards the centre of the workout before reversing back towards the starting point.
🔺 How the Pyramid Works
Complete every exercise at the weight and reps prescribed for that round. As you approach the centre of the Pyramid, the weight increases and the reps decrease. The pattern then reverses as you work back down.
The exact progression is repeated beside each circuit, so you will not need to return to this section during the workout. Keep the heaviest round challenging but controlled, maintaining good form throughout.
⚖️ Choose Your Level
- Beginner, three rounds: Light, peak, then light again.
- Intermediate, four rounds: Light, moderate, repeat the middle load, then return to light.
- Advanced, five rounds: Light, moderate, peak, moderate, then light again.
Treat the recommended percentages as guides and adjust the weights to your ability. The structure matters more than hitting an exact number or training to failure.
💥 Final Judgement
Each Deadworld Circuit concludes with a Finisher, providing one final test of your conditioning and mental resolve. Survive it, and you might just make it out of Deadworld alive.
🌡️ Warm Ups
(Always warm up before starting any routine). Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.
After mobility drills use three rounds of the warm-up drills below.
💀 Deadworld Circuit 1
Choose your level and complete every exercise using the reps and approximate percentage of 1RM prescribed for that round. Rest for 90 seconds between rounds.
Beginner: 3 x rounds.
- 1st Round: 12 reps at 60%.
- 2nd Round: 8–10 reps at 70%.
- 3rd Round: 12 reps at 60%.
Intermediate: 4 x rounds.
- 1st Set: 12 reps / 60% of 1RM.
- 2nd Set: 10 reps / 70% of 1RM.
- 3rd Set: 8 reps / 80% of 1RM (Heaviest set).
- 4th Set: 10 reps / 70% of 1RM.
- 5th Set: 12 reps OR to failure / 60% of 1RM
Advanced: 5 x rounds.
- 1st Set: 12 reps / 60% of 1RM.
- 2nd Set: 10 reps / 70% of 1RM.
- 3rd Set: 8 reps / 80% of 1RM (Heaviest set).
- 4th Set: 10 reps / 70% of 1RM.
- 5th Set: 12 reps OR to failure / 60% of 1RM
🪦 Stations
- Bench Press (Barbell or Dumbbell).
- Overhead Shoulder Press (Barbell or Dumbbell).
- Incline Bench Press.
- Dumbbell Flyes.
- Tricep Dips (Parallel Bars).
- Tricep Pushdowns (Cable Machine).
- Push-Ups (Body Weight).
- Seated Shoulder Press Machine.
- Chest Press Machine.
- Front Raises (Dumbbell or Barbell).
⚰️ Deadworld Circuit 2
Choose your level and complete every exercise using the reps and approximate percentage of 1RM prescribed for that round. Rest for 90 seconds between rounds.
Beginner: 3 x rounds.
- 1st Round: 12 reps at 60%.
- 2nd Round: 8–10 reps at 70%.
- 3rd Round: 12 reps at 60%.
Intermediate: 4 x rounds.
- 1st Set: 12 reps / 60% of 1RM.
- 2nd Set: 10 reps / 70% of 1RM.
- 3rd Set: 8 reps / 80% of 1RM (Heaviest set).
- 4th Set: 10 reps / 70% of 1RM.
- 5th Set: 12 reps OR to failure / 60% of 1RM
Advanced: 5 x rounds.
- 1st Set: 12 reps / 60% of 1RM.
- 2nd Set: 10 reps / 70% of 1RM.
- 3rd Set: 8 reps / 80% of 1RM (Heaviest set).
- 4th Set: 10 reps / 70% of 1RM.
- 5th Set: 12 reps OR to failure / 60% of 1RM
🪦 Stations
- Pull-Ups (or Assisted Pull-Ups).
- Bent-Over Rows (Barbell or Dumbbell).
- Lat Pulldowns (Cable Machine).
- Face Pulls (Cable Machine).
- Barbell Bicep Curls.
- Hammer Curls (Dumbbell).
- Cable Rows (Cable Machine).
- T-Bar Rows (Machine or Barbell).
- Reverse Flyes (Dumbbell).
- Preacher Curls (Machine or Bench)
💀 Deadworld Circuit 3
Choose your level and complete every exercise using the reps and approximate percentage of 1RM prescribed for that round. Rest for 90 seconds between rounds.
Beginner: 3 x rounds.
- 1st Round: 12 reps at 60%.
- 2nd Round: 8–10 reps at 70%.
- 3rd Round: 12 reps at 60%.
Intermediate: 4 x rounds.
- 1st Set: 12 reps / 60% of 1RM.
- 2nd Set: 10 reps / 70% of 1RM.
- 3rd Set: 8 reps / 80% of 1RM (Heaviest set).
- 4th Set: 10 reps / 70% of 1RM.
- 5th Set: 12 reps OR to failure / 60% of 1RM
Advanced: 5 x rounds.
- 1st Set: 12 reps / 60% of 1RM.
- 2nd Set: 10 reps / 70% of 1RM.
- 3rd Set: 8 reps / 80% of 1RM (Heaviest set).
- 4th Set: 10 reps / 70% of 1RM.
- 5th Set: 12 reps OR to failure / 60% of 1RM
🪦 Stations
- Squats (Barbell or Dumbbell).
- Deadlifts (Barbell).
- Lunges (Dumbbell or Barbell).
- Leg Press (Machine).
- Romanian Deadlifts (Barbell or Dumbbell).
- Calf Raises (Machine or Dumbbell).
- Leg Extension (Machine).
- Leg Curl (Machine).
- Glute Bridges (Barbell or Dumbbell).
- Step-Ups (Dumbbell).
👹 Finisher
Dark Judge Showdown
The Dark Judge Showdown is a series of Death By finishers inspired by the malevolent supernatural Judges of Deadworld. Choose one challenge and continue until the escalating workload finally passes judgement.
⏱️ How Death By Works
Begin the prescribed work at the start of each minute. Once the required reps are complete, rest for whatever remains of that minute. When the next minute begins, increase the target and go again.
The challenge ends when you cannot complete the required work within the minute or maintain proper form. Record the final minute successfully completed. Choose one exercise and make one attempt. There is no need to repeat the challenge for multiple rounds.
For weighted exercises, select a light or moderate load that you can control as fatigue builds. The challenge should end because you can no longer meet the rising target, not because your technique has collapsed.
☠️ Choose Your Death
- Death by Burpees: Begin with 1 rep and add 1 rep every minute.
- Death by Kettlebell Swings: Begin with 3 reps and add 3 reps every minute.
- Death by Dumbbell Thrusters: Begin with 2 reps and add 2 reps every minute.
- Death by Devil Presses: Begin with 1 rep and add 1 rep every minute.
- Death by Medicine-Ball Slams: Begin with 3 reps and add 3 reps every minute.
- Death by Sandbag Ground-to-Shoulder: Begin with 2 total reps, alternating shoulders, and add 2 reps every minute.
🚨 End of Shift: Cool-Down
The sentence has been served, but the shift is not over. Spend 5–10 minutes gradually lowering your heart rate with easy walking, cycling or gentle movement.
Follow with static stretches for the major muscle groups used during the workout. Focus on the quads, hamstrings, glutes, calves, chest, shoulders, back and forearms, holding each stretch for 20–30 seconds without bouncing.
Breathe steadily, rehydrate and return to the Sector House. Mega-City One will still need you tomorrow.
💧 Remember to Cool Down, Stretch and Rehydrate
🦅 Workout Complete!!
Death has been judged.
