Do you like to challenge your fitness now and then?

Or do you just enjoy going to gym, public park which have some pull bar and dips bar to have a great workout?


if your answer is yes, add one of these workouts into your schedule to brake your monotonous regardless of what are your fitness goals. These workouts will definitely test your fitness level covering all your strength, power and endurance capacity




•  50 strict pull ups

•  100 pushups, release hands from floor at the bottom

•  Run 5k

Note :- if you’ve got a twenty pound vest or body armour, wear it.




30-25-20-15-10-5 rep rounds for time:-

•  GHD sit ups

•  Back extension

•  Knees to elbow

•  43kg stiff legged deadlift

Note :- if you don't  have GHD go for decline sit ups.


The Seven


7 Rounds For Time:-

•  7 Handstand pushups

•  61kg Thruster, 7reps

•  7 Dips

•  111kg Deadlift, 7 reps

•  7 Burpees

•  30kg Dumbbell swing, 7 reps

•  7 pull-ups




10 rounds for time:-

•  15 close grip pull-ups

•  42kg back squat, 29 reps

•  30kg Dumbbell(each hand) Farmer carry, 10 meters

Note :- Hands should be touching each other on bar on pull-ups.




For Time:-

21 Front squat

12 Muscle ups

14 Front squat

9 Muscle ups

9 Front squats

6 Muscle ups

Note :- Use 80kgs for Front squats.


Feel free to mail us anytime you wish to enquire regarding these workout and can even share how you felt about these workouts



These workouts are for those who are already living a healthy lifestyle and indulge themselves in regular physical activity. Do consult your Physician before starting any new physical activity for your safety.


Adhere to fit team and staff will not be responsible for any kind of harm, pain, fracture, cramps, injury or even death caused by any of the workouts listed on our website.