Gainz Box 3 Day Workout

3 Day Workout

Day One

Mobility + Prep:

3 Rounds:
Row 60sec
10m Lateral Band Walk/side
12 Banded Good Morning
12 Yoga Push Ups
+
1min Mobility Ball Rolling on Bottom of each Foot (2mins total)

Resistance Strength Work:

A1. KB Rack RNT Reverse Lunge; 30X0 Tempo; 6-8/leg; rest 45sec x 3 sets
A2. Banded KB Chainsaw Row; 30X1 Tempo; 6-8/arm; rest 45sec x 3 sets
A3. Banded Reverse Crunch; 30X0 Tempo; 10-15reps; rest 90sec x 3 sets

* Superset these movements and take 3 seconds for the eccentric part of each move. Tempo is 3 seconds down, no pause at bottom, explode up, and either no pause at top (0 for last number) or 1 second pause at top (for 30×1 tempo).

Conditioning:

4 Rounds Not For Time
45sec Dual KB Rack Carry; 15sec Rest
45sec Alternating Gorilla Row; 15secĀ Rest
45sec Dual KB Burpee Box Step Up; 15sec Rest

Day Two

Mobility + Prep:

3 Rounds
Assault Bike 60sec
10m Monster Band Walk forward and backward
10m Quadruped Crawl with Mobility Ball on Back
15 Banded Pull Aparts
+
1min Mobility Ball Big Toe Stretch/foot (2mins total)

Resistance Strength Work:
A1. RNT Romanian Deadlift; 30X1; 4-6reps; rest 45sec x 3 sets
A2. Single Arm DB Bench w/ Band Row; 2020; 6-8/arm; rest 45sec x 3 sets
A3. Banded Russian KBS; 30sec AMRAP w/ moderate KB load; rest 90sec x 3 sets

Conditioning:

Every Minute on the Minute x 10mins
Odd – AMRAP Alternating DB Complex (1 DB Snatch + 1 DB Press)
Even – Row 60secĀ @ 85% for calories

*this is 10mins of continuous work without rest. I want you workout continuously for the full 10mins so choose a pace that allows you to sustain throughout.

Day 3

Mobility + Prep:

3 Rounds
Run 200m
10m Skater Band Walk forward and backward
10 Banded Goblet Squats
12 Bent Over Banded Reverse Fly
+
1min Band Distracted Hamstring Flossing/side

Resistance Strength Work:

A1. RNT KB Rack Squats; 30X1; 4-6/leg; rest 45sec x 3 sets
A2. Half Kneeling KB Press w/ Band Row; 30X1; 6-8/arm; rest 45sec x 3 sets
A3. Banded Tricep Push Down; 1010 tempo; 20reps; rest 90sec x 3 sets

Conditioning:

10mins Assault Bike for Calories
*every minute starting at 0:00 you must complete 1 KB complex/arm

Single Arm KB Split Clean
Single Arm KB Rack Squat
Single Arm KB Thruster
Single Arm KB Push Press

*RX Loads are 53/35

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