Warrior Workout

Perform the exercises as a circuit—one exercise after another—with little or no rest in between. Rest for 2 minutes after the circuit and then repeat it. Work your way up to three circuits.
The Workout

1 Judo pushups (12 to 15 reps)
2 Crossover stepups (12 reps)
3 Leaning shoulder flys (10 reps)
4 Medicine-ball pikeups (8 to 10 reps)
5 Mixed-grip chinups (8 to 10 reps)
6 Swiss-ball wall squats (8 to 10 reps)
7 Around-the-head plate drills (10 reps)
8 Boxer's dumbbell speed twists (20 reps)

Urbanathalon Workout

Do the circuits in the order shown. For each circuit, perform one set of each exercise in succession. Then rest for 1 minute and move on to the next circuit. Once you’ve done all four circuits, rest for 1 minute, and repeat the entire workout one to two more times.

Circuit 1 -
Alternating Neutral-Grip Dumbbell Bench Press - 12 Reps
Inverted Row - 12 Reps
Barbell Squat - 12 Reps
Jump rope - 2 Min

Rest 1 Min

Circuit 2 -
Staggered-Hands Traveling Pushup (12 Reps)
Jumping Pullup (10 Reps)
Offset Dumbbell Stepup (12 Per Leg)
Toe Touches (90 Sec)

Rest 1 Min

Circuit 3 -
Swiss-ball Pushup with Jackknife (12 Reps)
Dip (12 Reps)
Traveling Lunge with Rotation (24 Total Steps)
Burpees (1 Min)

Rest 1 Min

Circuit 4 -
Single-leg Rotational Dumbbell Straight-leg Deadlift (8 per Leg)
Vertical Knee Raise (12 Reps)
Plate Holds (As Long as You Can)
Boxovers (24 Total Reps)

Rest 2 Min and Start Over Again

Were Back

We took some time off from posting beacuse everyone is doing there own differant workouts but were going to try and post at least once a week now.