Watch this video first HERE.

You'll warm-up all exercises for 3-4 sets x 3-5 reps and then perform all rounds with a work load that leaves 1-2 reps in the tank.

If you're performing this at a commercial gym, this can be done in TWO supersets vs. one giant set ie. B1/B2 and B2/B3. Rest 90s - 2:00 between sets of each exercise for logistics.

If supersets are not an option each exercise can be performed on it's one resting 2-3:00 between sets of heavier squats, press, hinge variations and 90s - 2:00 between smaller exercises.

Both EVOLV & CXC use a seasonal approach to training where there is a specific focus on a specific quality of fitness for an extended period. This informational is available in our private FB group.

2x per week athlete

Perform Monday & Wednesday Strength Sessions

3x per week athlete

Perform Monday, Wednesday, Friday Strength Sessions

4x per week athlete

Perform Monday, Wednesday, Thursday, and Friday

5x per week athlete

Perform the program AS WRITTEN Monday through Friday

6x per week athlete

Perform the program as written utilizing the third optional conditioning session on Saturday

Start on the current day. Don't start with past days of programming. If you sign-up on the 2nd day of the month, start on the 2nd day of the month.

For Team CXC there are a few options you have:

If you cannot train on the weekend perform:

Monday: As is
Tuesday: Saturday DE Upper
Wednesday: Thursday Aerobic
Thursday: Friday DE Lower
Friday: Wednesday Upper
Saturday/Sunday: OFF

If your goal is strength but only have 4 days to train:

Prioritize Monday, Wednesday, Friday, and Saturday sessions. These can be done on M/T/TR/F if needed.

If improved conditioning is your goal: 

Prioritize 1 lower + 1 upper session and Tuesday, Thursday, and Sunday's conditioning.

Using bands or chains is not always required, but if you're using either here are a few guidelines.

The ideal amount to use: 25% of your 1RM eg. If you squat 400 lbs you'd use 100 lb of band or chains, BUT don't overthink this - some is better than none!

For chains, ensure that upon starting you have 3-4 chains links on the floor once you un-rack the weight.

For bands, make sure you have tension at both the top and bottom of your lift (most people tend to have issues losing tension at the bottom.)

If you do not have access to either, simply use straight weight. 

How To Set-up Bands Video

How To Set-up Chains Video

Substitute for a Romanian Deadlift for 4 x 8-10 reps.

Rest 90s between sets.

Bench
Barbell
Squat Rack with a pull-up bar
Air Bike or Rower
Trap Bar
Resistance Bands
Dumbbells
Kettlebells
Landmine
TRX Straps or Rings 

Specialty Bars, GHDs, Reverse Hypers, and sleds ARE in most of my programming, BUT not required and alternatives are provided when they are programmed.

No, they do not, but there are multiple scenarios to consider.

#1 Accessory work eg. 3 x 8-10. I'd recommend 1-2 warm-up sets prior to starting your 3 work sets.

#2 Dynamic Effort eg. 8 x 3 @40% of 1RM. I'd recommend 3-4 warm-up sets to get to your work weight to be used for all 8 sets.

#3 A rep max. This is usually set as "5RM in 5 sets" ie. build to a 5RM across 5 sets.

#4 Cluster Sets eg. perform 3 x 2.2.1. Build to load you'll use across all three work sets in 4-5 sets.

There is no substitute for a pulling sled so I’d suggest buying one as for less than $120 bucks you’ll have the complete strength & conditioning tool to take your game to the next level.

 

Replace sled pushes with air bike or rower sprints if you’re performing distances of 100 ft. use 15s second sprints. 

Use straight weight. If you’re building to a max, build over the course of the prescribed number of sets. If you’re performing dynamic effort work, increase the percentage by 3-5% each week. There is more guidance in your program.

Each program that does include special bars has substitutions, which most times include opting for using a straight bar, however, most of my programs ONLY include the trap bar as required equipment.

If you do not have access to a trap bar you a straight bar for RDLs and Deadlifts but elevate the plates as needed for positioning. 

In most cases, bands can be used, but in some cases, an alternate movement may need to be used such as a lat pulldown you'll want to sub an assisted pull or chin-up.

Set 1: 5 reps at 50%
Set 2: 4 reps at 60%
Set 3: 3 reps at 70%
Set 4: 2 reps at 80%
Set 5: 1 rep at 85%
Set 6: 1 rep at 90%
Set 7: 1 rep at 95%
Set 8: 1 rep at 101%

Make sure to rest at least 3:00 between sets after 80% of 1RM 

This strategy would apply to multiple rep maxes as well but instead of performing sets of 1 you'd be performing sets of whatever the rep max was.

Perform the prescribed amount of work, re-racking and resting between cluster sets then resting the full amount of time between sets. For example,3 x 2.2.1 (15s). Rest 3:00 = 2 reps + re-rack & rest 15s + 2 reps + re-rack & rest 15s + 1 rep, re-rack & rest 3:00

The purpose of wave loading is to use the first wave to prime the second wave - this works both neurologically and psychologically. Here's an example:

Front Box Squat Wave: 6-4-2-6-4-2

Perform:

6 reps with a light load (roughly 60% of 1RM).

Rest 2:00

4 reps slightly heavier (roughly 70% of 1RM.

Rest 2:00

2 reps slightly heavier (roughly 80% of 1RM)

Rest 2:00

Perform 6 reps with a moderate load (roughly 70-75% of 1RM)

Rest 3:00

4 Reps slightly heavier (roughly 80-85% of 1RM)

Rest 3:0

2 Reps heavier (roughly 85-90% of 1RM) 

Using Rings or Angles 90 is a great substitute, but if none of those are viable options opt for a pull-up or chin-up variation using a shoulder width grip.

If you do not have a box you can use a standard bench which is about 17” or you could get creative with something else just make sure the box can support your body weight plus the weight on the barbell. If you want a professional box, I’d recommend the Elitefts Squat Box.

A 3 rep max in 7 sets (or 4RM in 6 sets, 1RM in 8 sets, ect.) is a recommended amount of sets to build to a prescribed rep max.

This is a recommendation and may not fully apply to you though.

These sets may look like...

3 at 50%
3 at 60%
2 at 70%
2 at 80%
1 at 85%
1 at 90%
3RM attempt at 95%

Just about any piece of cardio equipment will work assuming you keep your heart-rate in the recommended range (For CxC Programs - 70-80% on Tuesdays and 60-70% on Thursdays.) Running, swimming, and jumping rope are also viable options.

Substitute a back raise or moderate weight Russian kettlebell swing using the same rep scheme. Keep in mind, nothing will truly replace a RH and these options work the same musculature but will not have the same overall effect.

A Kettlebell or Dumbbell March is a great substitute. Typically programming would look like:

4 x 30s on/60s off.

Almost all double KB work can be performed one limb at a time, but I'd highly recommend grabbing another KB as it's a good investment for your home gym as well as for your results.