GET TO KNOW XCHAIN

 
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Exercise lookbook

50+ Exercises

8 Different Shapes

 
 

BENCHMARK WORKOUTS

 

As Fast As You Can

Iso-Plyo Lunge 21R+21L

Iso-Ply Squat 21

Up-Down Slam 21

Crossover Slam 21

L Pull 21R+21L

Overhead Throw 21R+21L

Skater Chop 21R+21L

Score = Time to Complete

LEVEL: advanced

 
 
 

As Fast As You Can

Russian Blitz 15R+15L

Planer Chop 15R+15L

X Chop 15R+15L

Lightning Pull 15R+15L

X Punch 15R+15L

Score = Time to Complete

LEVEL: Advanced

 
 

EXERCISE CLUSTERS

 

FUNDAMENTALS

Front Squat 15

Reaching Sit Back 15

three rounds

LEVEL: intermediate

 
 
 

FUNDAMENTALS

RDL 10R + 10L

+

Triple Extension Progression:

Back Squat 10

Propulsive Squat 10

Iso-Plyo Squat 10

TWO rounds

LEVEL: Beginner

 
 
 

body control

Seesaw RDL 15R+15L

Seesaw OH Squat 15R+15L

X Jacks 30

TWO rounds

LEVEL: intermediate

 
 
 

body control

RDL Scoops 30

Rotating Swings 15R+15L

Windmills 15R+15L

TWO rounds

LEVEL: intermediate

 
 
 

structure

Z Press 30

Triangle Churn 15R+15L

Press-Ups 15

Kneeling Row 30

TWO rounds

LEVEL: intermediate

 
 
 

firepower

Half-Kneeling Chops 10R+10L

Piston push 30

three rounds

LEVEL: BEGINNER

 
 
 

firepower

Skater Chops 15R+15L

Overhead Throw 15R+15L

TWO rounds

LEVEL: Advanced

 
 
 

firepower

Planer Chop 15R+15L

Russian Blitz 15R+15L

TWO rounds

LEVEL: Advanced

 
 
 

firepower

X Chop 15R+15L

Lightning Pull 15R+15L

TWO rounds

LEVEL: Advanced

 
 
 

conditioning

Lateral Lunge 15R+15L

Step-Ups 15R+15L

T3 Shuffle 15

Squat Pulses 30

TWO rounds

LEVEL: beginner