Gear and training guides

A complete 8-week, three-day dumbbell workout plan for home training. No bench required, with progression rules and optional bench upgrades.

See 15 adjustable weight bench exercises and which movements an incline bench actually adds beyond floor or flat-bench training.

Eight dumbbell tricep exercises organized by the equipment you actually have, including no-bench options and what cables or a bench add.

Explore 25 functional trainer exercises by muscle group and see what a cable system adds to a barbell-and-dumbbell home gym.

See 15 power rack exercises organized by the equipment they require, plus what a rack does not replace and how to decide whether it belongs in your home gym.

The Chief WOD prescription, scaling, stimulus, pacing, scoring guidance, substitutions and a similar-workout generator.

Filthy Fifty WOD prescription, scaling, stimulus, pacing, scoring guidance, substitutions and a similar-workout generator.

DT WOD prescription, scaling, stimulus, pacing, scoring guidance, substitutions and a similar-workout generator.

Nancy WOD prescription, scaling, stimulus, pacing, scoring guidance, substitutions and a similar-workout generator.

Isabel WOD prescription, scaling, stimulus, pacing, scoring guidance, substitutions and a similar-workout generator.

Karen WOD prescription, scaling, stimulus, pacing, scoring guidance, substitutions and a similar-workout generator.

Annie WOD prescription, scaling, stimulus, pacing, scoring guidance, substitutions and a similar-workout generator.