Welcome to our Workout Compendium! An introduction to the Types of Workouts found on the site. What they involve, who they will benefit, how they are beneficial in transforming your training and helping you get leaner and stronger, faster.
(Click on any of the links below to bring you straight to a workout description.)
Table of Contents
Accumulator Workout📈 🔼
An accumulator workout builds intensity by adding an exercise each round while keeping the same number of reps per movement. This progressive format pushes endurance and mental toughness as the workout grows longer.
Example 1:
- Choose a rep count for each exercise (e.g., 10 reps per movement).
- Start with one exercise in round 1.
- Each round, add a new exercise to the sequence while repeating all previous ones.
- Continue until all exercises are completed in the final round.
Round 1: 10 x Jump Squats.
Round 2: 10 x Jump Squats, 10 x Push-Ups.
Round 3: 10 x Jump Squats, 10 x Push-Ups, 10 x Lunges.
Round 4: 10 x Jump Squats, 10 x Push-Ups, 10 x Lunges, 10 x Pull-Ups.
Round 5: 10 x Jump Squats, 10 x Push-Ups, 10 x Lunges, 10 x Pull-Ups, 10 x Sit-Ups.
Once you have completed all 5 rounds you are finished.
Example 2:
An ascending reps workout gradually increases the challenge by adding reps each round. This format builds muscular endurance, stamina, and mental resilience.
- Choose 5 exercises and start with a low rep count (e.g., 10 reps each).
- Each round, increase reps slightly (e.g., add 2 reps per exercise).
- Continue adding reps until you complete the final round.
Round 1: 10 x Jump Squats, 10 x Push-Ups, 10 x Lunges, 10 x Pull-Ups, 10 x Sit-Ups.
Round 2: 12 x each.
Round 3: 14 x each.
Round 4: 16 x each.
Round 5: 18 x each.
Once you have completed all 5 rounds you are finished.
AMRAP Workout (As Many Rounds As Possible) ⏳💥
An AMRAP workout challenges you to complete as many reps or rounds as possible within a set time, only resting when absolutely necessary. This format boosts endurance, builds mental toughness, and helps track progress by aiming to beat previous scores.
How it Works
- Choose a set number of exercises (e.g., 6 movements in a circuit).
- Set a timer (e.g., 5 minutes per round).
- Complete as many circuits as possible before time runs out.
- Rest for 1 minute, then continue from where you left off until all rounds are done.
Example: 5-Minute AMRAP
Goal: Complete as many rounds as possible in 5 minutes.
- 5 x Box Jumps.
- 10 x Step-Ups (each side).
- 15 x Bench Dips.
Cardio Workouts 🏃♂️🚴
Cardio workouts are designed to boost endurance, burn fat, and build stamina through high-intensity intervals. Using equipment like a bike, rowing machine, or skipping rope, you can create fast-paced, challenging sessions that push your limits.
Directions:
- Choose your cardio tool (bike, rower, sprints, or skipping rope).
- Work at max effort for a set distance or time.
- Follow with a lower-intensity recovery period.
- Repeat the cycle for a total of 10 rounds.
Examples:
🚴 Cycling: 500m sprint → 500m slow cycle → Repeat 10x.
🏃♂️ Sprints: 100m sprint → 100m jog (active recovery) → Repeat 10x.
🚣 Rowing Machine: 250m sprint row → Slow 250m row → Repeat 10x.
🔄 Skipping Rope: 30 sec fast skips → 30 sec rest → Repeat 10x.
Simple but brutal. Keep the intensity high during work periods, recover just enough to go again, and watch your endurance skyrocket!
Eliminator Circuit 💀🔥
An eliminator circuit is a high-rep, time-efficient workout where exercises are removed from the list as you complete them. The goal is to work through all movements in order, finishing each before moving on—no skipping, no mercy.
Directions:
- Start with a list of exercises, each with a set number of reps.
- Work through the list from top to bottom, one exercise at a time.
- Once you finish the reps for an exercise, eliminate it and move to the next.
- Continue until every movement is completed.
Example:
💀 Barbell Deadlift – 50 reps
💀 Push-Ups (any variation) – 50 reps
💀 Box Jumps – 50 reps
💀 Ab Floor Cleaners – 50 reps
💀 Single-Arm Clean & Press (KB or DB) – 50 reps
💀 Alternating Lunges with Rotation – 25 reps per leg
Even though it’s one round per exercise, the high reps push muscle groups to failure, making it brutal yet effective. Rest when needed—but keep it brief!
Simple format, savage results. Get through the list, no excuses. 💀🔥
For more Eliminator workouts see Spartan 300 Workouts for workouts worthy of the 300!!
Circuit Training 🔄🔥
Circuit training is a fast-paced, high-intensity workout where exercises are performed back-to-back for either a set time or a specific number of reps. This style of training boosts endurance, strength, and fat loss, making it a versatile option for all fitness levels.
Directions:
- Perform each exercise in order, completing either:
- A set number of reps (e.g., 12-15 per movement)
- A set duration (e.g., 30 seconds per movement)
- Minimal rest between exercises to keep the intensity high.
- Complete multiple rounds (or sets) of the circuit, depending on fitness level.
- Beginners: 2 rounds
- Intermediate: 3-4 rounds.
- Advanced: 4-5+ rounds.
Types of Circuits:
💥 Rep-Based Circuit – Complete a set number of reps for each exercise, then repeat for multiple rounds.
💥 Time-Based Circuit – Keep moving until a preset workout duration (20-45 mins) expires.
Example A (Rep-Based Circuit):
🔄 Push-Ups – 15 reps
🔄 Squats – 15 reps
🔄 Pull-Ups – 15 reps
🔄 Lunges – 15 reps
Complete 4 rounds with minimal rest.
Example B (Time-Based Circuit):
🔄 Push-Ups – 15 reps
🔄 Squats – 15 reps
🔄 Pull-Ups – 15 reps
🔄 Lunges – 15 reps
Keep repeating until 30 minutes have elapsed.
Circuit training is brutal, efficient, and adaptable—a full-body challenge that torches calories while building strength! 🔥
Cluster Sets 💥🏋️
Cluster sets are a brutal strength-training method that lets you push past failure by inserting short rest periods between reps. This approach allows you to lift heavier for longer, maximising muscle growth and fat burn while delaying exhaustion.
Directions:
- Select 6 compound or isolation exercises.
- Perform 25 total reps per exercise, broken into 5 mini-sets of 5 reps.
- Rest for 5 seconds between each mini-set before continuing.
- After completing all 25 reps, rest for 60 seconds, then move to the next exercise.
- Choose a weight that would normally cause failure at 15 reps.
Example Workout:
🏋️ Barbell Chest Press – 5 x 5 x 5 x 5 x 5 (5 sec rest between sets)
🏋️ Barbell Deadlift – 5 x 5 x 5 x 5 x 5 (5 sec rest between sets)
🏋️ Barbell Push Press – 5 x 5 x 5 x 5 x 5 (5 sec rest between sets)
🏋️ Front Squat – 5 x 5 x 5 x 5 x 5 (5 sec rest between sets)
🏋️ Bent-Over Row – 5 x 5 x 5 x 5 x 5 (5 sec rest between sets)
🏋️ Barbell Curl – 5 x 5 x 5 x 5 x 5 (5 sec rest between sets)
Why It Works:
🔥 Extends your time under tension, forcing more muscle growth.
🔥 Allows you to lift heavier for longer, delaying failure.
🔥 Maximises strength, power, and endurance in one workout.
No shortcuts. No easy reps. Just raw strength and progress. 💥🏋️♂️
Complexes 🔥💪🔗
A complex is a grip-destroying, endurance-building, metabolism-boosting workout where you never let go of the weight until every exercise is completed. Because of this, you’ll need to go lighter than usual—but don’t be fooled, this workout is brutal.
Why Complexes Work:
✅ Builds full-body strength & muscular endurance.
✅ Cranks up metabolism for maximum fat burn.
✅ Forces grip strength & willpower to the limit.
✅ Triggers anabolic hormone release for muscle growth.
Directions:
- Select one piece of equipment (barbell, kettlebell, sandbag, etc.).
- Perform 5 exercises back-to-back for the prescribed reps.
- Do not put the weight down until every rep is done—one full round.
- Rest 90 seconds, then repeat for 3–5 rounds.
- Beginners: 3 rounds
- Advanced: 5+ rounds.
Example Barbell Complex:
🔗 Barbell Deadlift – 10 reps
🔗 Bent-Over Row – 10 reps.
🔗 Barbell Power Clean – 10 reps.
🔗 Barbell Push Press – 10 reps.
🔗 Barbell Back Squat – 10 reps.
🔗 Barbell High Pull – 10 reps.
Once you start, you don’t stop. 💀 Grip it and suffer. Rest 90 seconds, then go again.
Simple concept, savage execution. 🔥🏋️
Death By... ☠️⏳
As the name suggests, this workout is a killer! 😈 Usually focused on one brutal exercise, but sometimes includes two or three movements chained together for maximum suffering.
How It Works:
- Start with 1 rep in the first minute.
- Add 1 rep every minute thereafter.
- Keep going until you fail to complete the required reps within the minute.
- Your final completed round = your score.
The Challenge:
✅ Starts deceptively easy—but once reps hit double figures, the real suffering begins!
✅ Find your pace—go too fast, and you’ll burn out; too slow, and the clock will crush you.
✅ Only the toughest make it past round 10—how long can you survive? ☠️🔥
Example: Death by Burpees
☠️ Minute 1: 1 x Burpee
☠️ Minute 2: 2 x Burpees
☠️ Minute 3: 3 x Burpees
☠️ Minute 4: 4 x Burpees
☠️ Minute 5: 5 x Burpees
🔥 Continue until failure…
No mercy, no stopping—just survival. ☠️ How long can you last? ⏳🔥
Deck of Cards Workouts 🃏🔥
The Deck of Cards workout adds an element of randomness to training, keeping things unpredictable, engaging, and brutal. Each suit represents an exercise, and the card value determines the number of reps. It’s perfect for days when motivation is low, since you can deal as few or as many cards as you like—but once you start, you’ll end up pushing harder than expected!
Example Workout:
- Assign an exercise to each suit (e.g., Hearts = Burpees).
- Draw a card and perform the number of reps shown:
- Number cards = their face value (e.g., 7 = 7 reps).
- Jacks = 11 reps.
- Queens = 12 reps.
- Kings = 13 reps.
- Aces = 15 reps.
Example Workout:
🃏 Hearts = Burpees.
🃏 Clubs = Pull-Ups.
🃏 Spades = Push-Ups.
🃏 Diamonds = Sit-Ups.
Round 1: Deal 6 Cards
♦️ 4 of Diamonds = 4 Sit-Ups.
♠️ Ace of Spades = 15 Push-Ups.
♦️ 9 of Diamonds = 9 Sit-Ups.
♣️ 10 of Clubs = 10 Pull-Ups.
❤️ Queen of Hearts = 12 Burpees.
❤️ 3 of Hearts = 3 Burpees.
Round 2: Deal 6 Cards
♣️ 8 of Clubs = 8 Pull-Ups
❤️ King of Hearts = 13 Burpees
♠️ 5 of Spades = 5 Push-Ups
♣️ Jack of Clubs = 11 Pull-Ups
♦️ 3 of Diamonds = 3 Sit-Ups
♣️ 3 of Clubs = 3 Pull-Ups
Why it Works:
✅ Unpredictable & fun—every round is different!
✅ Perfect for solo or group training—keep drawing, keep suffering!
✅ Scales to your energy level—deal a few cards or go for the full deck!
No excuses—shuffle, draw, and suffer! 🔥🃏💪
Descending Workouts 🔽🔥
Descending workouts combine the muscle-building power of drop sets with the fat-burning intensity of circuit training. The structure allows you to push hard early, then decrease reps as fatigue sets in, making it perfect for when mental resistance is high but you still want to get the work done.
How It Works:
- Select 6 exercises.
- Start with a high rep count, then reduce reps each round.
- Complete all exercises in a circuit format, resting as little as possible between movements and rounds.
- Finish all 5 rounds as quickly as possible.
Example: TRX Descending Workout
🔽 Round 1 (12 reps each)
- TRX Chest Press
- TRX Squat Jump
- TRX Inverted Row
- TRX Pistol Squat
- TRX Jackknife
- TRX Pendulum Swings
🔽 Round 2 (10 reps each)
(Same exercises)
🔽 Round 3 (8 reps each)
(Same exercises)
🔽 Round 4 (6 reps each)
(Same exercises)
🔽 Round 5 (4 reps each)
(Same exercises)
Why It Works:
✅ Starts tough, gets “easier”—so you can push through fatigue.
✅ Boosts muscular endurance while torching calories.
✅ Perfect for high-fatigue days when motivation is low.
🔥 Less work each round, but don’t get comfortable—push the pace and finish strong! 🔽💪
EMOM (Every Minute on the Minute) ⏱🔥
The EMOM protocol keeps intensity high and forces your body to recover quickly between sets. It’s especially effective for power endurance, as you need just as much strength in the last round as in the first.
How It Works:
- Choose an exercise (or a small group of exercises).
- Set a timer for a specific number of minutes (e.g., 5, 10, or 20 minutes).
- At the start of each minute, perform the required reps—the faster you finish, the more rest you earn.
- Repeat for the total number of rounds.
Example: 5-Minute EMOM
⏱ Every minute, perform:
🏋️♂️ 5 x Push-Ups
🏋️♂️ 5 x Burpees
🏋️♂️ 5 x Prisoner Squats
The faster you complete your reps, the more time you have to recover before the next round starts.
Why It Works:
✅ Pushes intensity while allowing short, structured rests.
✅ Forces fast recovery & power endurance development.
✅ Encourages heavier weights or higher reps due to built-in rest periods.
✅ Keeps workouts short but brutally effective.
🔥 Simple, efficient, and unforgiving. The clock doesn’t stop—so neither do you! ⏱💪
HIIT (High-Intensity Interval Training) ⚡🔥
HIIT workouts combine short bursts of intense effort with brief recovery periods, delivering the benefits of an hour-long workout in a fraction of the time. The goal? Maximum effort during work intervals, then just enough recovery to go again!
How It Works:
- Perform an exercise at max intensity for a set time (e.g., 30 seconds).
- Follow with a short recovery period (e.g., 15 seconds of active rest).
- Move immediately to the next exercise and repeat the cycle.
- Complete all exercises to finish one full round—then repeat as needed!
Example HIIT Workout (30s Work / 15s Recovery)
⏳ Perform each exercise for 30 seconds, then jog in place/star jumps for 15 seconds before moving on.
⚡ Push-Ups (30s) / Jogging on the Spot (15s).
⚡ Suicide Planks (30s) / Jogging on the Spot (15s).
⚡ Jump Lunges (30s) / Jogging on the Spot (15s).
⚡ Mountain Climbers (30s) / Jogging on the Spot (15s).
⚡ Shoulder Push-Ups (30s) / Jogging on the Spot (15s).
Why It Works:
✅ Burns fat fast—spikes metabolism long after you finish.
✅ Boosts endurance—trains your heart and lungs to recover quickly.
✅ Saves time—intense but short, making it perfect for busy schedules.
✅ No equipment needed—just bodyweight and effort!
🔥 Lung-busting, fat-melting, and brutally effective. Push the pace and feel the burn! ⚡🔥
NB: Ladders vs. Pyramid Workouts 🏔️🔼
There’s often confusion and overlap between Ladder and Pyramid workouts, so for simplicity, I’ve divided them into two distinct categories:
🔼 Ladder Workouts → Gradually add or subtract reps each round (bodyweight or conditioning-based).
🏔️ Pyramid Workouts → Higher reps with lighter weight at the start, decreasing reps but increasing weight each round (focused on resistance training).
This breakdown ensures clarity and helps you choose the right method for your training goals. Now, let’s dive into the details of each! 💪🔥
Ladder Workout 🔼🔥
A ladder workout gradually increases reps each round, ramping up the intensity until you reach a set target. Then, for an extra challenge, you can climb back down, reducing reps each round until you’re back to where you started.
How It Works:
- Select two exercises.
- Start with a low rep count (e.g., 1-4 reps per exercise).
- Add 1 rep per exercise every round until reaching the target rep count (e.g., 10 reps).
- For an extra challenge, descend the ladder, subtracting 1 rep per round until back to the starting reps.
- Rest is optional (but minimal if you’re aiming for intensity).
Example Ladder Workout: Burpees & Mountain Climbers
🔼 Round 1: 1 x Burpee, 1 x Mountain Climber (Rest optional)
🔼 Round 2: 2 x Burpees, 2 x Mountain Climbers (Rest optional)
🔼 Round 3: 3 x Burpees, 3 x Mountain Climbers (Rest optional)
🔼 Continue increasing until Round 10: 10 x Burpees, 10 x Mountain Climbers
💀 Descending Challenge (Optional) 💀
🔽 Round 11: 9 x Burpees, 9 x Mountain Climbers
🔽 Round 12: 8 x Burpees, 8 x Mountain Climbers
🔽 Continue decreasing until back to 1 rep per exercise in Round 19.
Why It Works:
✅ Gradual intensity build-up—challenges endurance & strength.
✅ Scales to all fitness levels—adjust reps based on ability.
✅ Great for time efficiency—high volume in a structured format.
✅ Optional descent—for those who really like suffering.
🔥 A simple structure, but no easy way out. The only way is up… and maybe back down. 🔥🔼💀
Pyramid 🏔️🏋️
Pyramid training is a progressive resistance method where you increase weight while decreasing reps until reaching a peak set (heaviest weight, lowest reps). Then, you descend the pyramid by gradually reducing weight while increasing reps, completing a full pyramid structure.
How It Works:
- Start with a light weight & higher reps.
- Increase the weight & reduce reps each set until reaching a heavy “peak” set (e.g., 80% of 1RM).
- After the peak set, reverse the process—reduce weight, increase reps.
- The number of rounds varies:
- Beginners: 3 sets.
- Intermediate: 5 sets.
Example: Bench Press Pyramid Workout
🏔️ Set 1: 12 reps / 60% of 1RM.
🏔️ Set 2: 10 reps / 70% of 1RM.
🏔️ Set 3: 8 reps / 80% of 1RM (Peak Set).
🏔️ Set 4: 10 reps / 70% of 1RM.
🏔️ Set 5: 12 reps or to failure / 60% of 1RM.
Why It Works:
✅ Builds both strength & endurance—progressive overload in action.
✅ Promotes muscle fatigue & hypertrophy—increases time under tension.
✅ Time-efficient—pushes you to failure in fewer sets.
✅ Easily scaled—adjust weight, rep range, or choose only the upward or downward portion.
🔥 Climb the pyramid, reach the peak, and fight your way back down. Simple, brutal, effective. 🏋️🏔️🔥
Strongman 💪🚛
Classic Strongman-style carrying exercises are brutal, functional, and unmatched for building raw strength, muscle endurance, and burning fat. You don’t need to tow a truck to feel the benefits—just heavy loads, controlled movement, and time under tension.
How It Works:
- Perform a loaded carry or strength movement continuously for 1 minute.
- Rest for 1 minute.
- Repeat for a total of 5+ rounds.
- Go heavy—but keep control. Slow, eccentric movement = maximum gains.
Example Strongman Workout: Kettlebell Walking Lunge
💪 Kettlebell Walking Lunge – Hold a kettlebell in each hand and perform walking lunges with alternating legs for 1 minute.
⏳ Rest for 1 minute.
🔁 Repeat for 5+ rounds.
Why It Works:
✅ Builds real-world strength—functional muscle, not just gym muscle.
✅ Boosts grip, core stability & endurance—carries are a full-body test.
✅ Torches fat while maintaining muscle—high time under tension.
✅ Simple but brutal—pick it up, move it, suffer.
🔥 Load up, slow down, and embrace the grind. Strongman isn’t pretty—it’s effective. 💪🚛🔥
Tabata Training ⏳🔥
Tabata is a high-intensity interval protocol that consists of 8 rounds of 20 seconds work followed by 10 seconds of rest. Sounds short? Don’t be fooled. In just 4 minutes, Tabata pushes your lungs, muscles, and willpower to the limit.
Why Tabata?
✅ Perfect as a finisher—end your workout with maximum intensity.
✅ Great for low-motivation days—9 times out of 10, once you start, you’ll push yourself to do more.
✅ Ideal for busy schedules—4 minutes is better than nothing!
✅ Maximises efficiency—spikes metabolism, burns fat, and builds endurance fast.
How It Works:
- Choose two exercises.
- Perform the first exercise for 20 seconds at max effort.
- Rest for 10 seconds.
- Perform the second exercise for 20 seconds at max effort.
- Rest for 10 seconds.
- Repeat for 4 rounds of each exercise (8 total rounds = 4 minutes).
Example Tabata Workout (4 Minutes Total)
⏳ Push-Ups – 20 sec (max effort) 🔥.
⏳ Rest – 10 sec.
⏳ Jump Squats – 20 sec (max effort) 🔥.
⏳ Rest – 10 sec.
🔁 Repeat until 4 sets of each are completed.
Progressions & Variations:
✅ Continuous Format: All 4 sets of one exercise first, then switch.
✅ Alternating Format: Switch exercises every round (Push-Ups → Squats → Push-Ups → Squats, etc.).
✅ Active Rest Progression: Instead of full rest, hold a plank or squat position during the 10-second break.
✅ Chained Tabata Circuits: Expand from 2 exercises (4-min circuit) to 4 exercises (8-min circuit) or 8 exercises (16-min circuit).
🔥 Short on time? Low on motivation? Tabata delivers maximum results with minimal time investment. 4 minutes of suffering for a full-body burn! ⏳🔥💀
Time Cap ⏳🔥
A Time Cap workout sets a fixed duration in which you must complete a list of exercises. Once the clock runs out, you’re done—whether you’ve finished or not!
How It Works:
- Set a time limit (e.g., 10, 15, or 20 minutes).
- Create a list of exercises to complete within that time.
- Go as fast as possible without sacrificing form.
- If you finish early, you’ve earned your rest—or keep pushing if you’re feeling savage!
- If you don’t finish, don’t sweat it—go harder next time!
Example Time Cap Workout (10 Minutes, Max Reps)
⏳ 10-Minute Time Cap:
🔥 50 x Burpees
🔥 20 x Barbell Clean and Press
🔥 10 x Turkish Get-Ups
🔥 Max Reps Pull-Ups
Why It Works:
✅ Encourages speed & intensity—forces you to push the pace.
✅ Time-efficient—perfect for quick, high-impact workouts.
✅ Tracks progress easily—beat your score next time.
✅ Scalable for all fitness levels—adjust time or reps as needed.
🚨 Tip: Push hard, but never at the expense of form! A busted shoulder from sloppy reps won’t help your gains. Stay sharp, stay fast, and beat the clock! ⏳🔥💪
