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adapt / overcome

The way we see it, you have two options during these unprecedented times - to be driven by fear and uncertainty or adapt and overcome. We believe that adversity does not build character, but it reveals character. As a community of strong, disciplined and inspiring people, it's our responsibility to help others push through this hurdle life has thrown at us.

With the Adapt/Overcome series, we're working with our team of core trainers to keep you moving and motivated during this difficult time. Make sure to share, challenge and encourage those around you to adapt, overcome, and be Better Than Yesterday.

  • Brian Gallagher
  • Bobby Maximus
  • MTNTOUGH
  • Neen Williams
  • Jared Stein
  • Christian Borja
  • Anthony Crouchelli
  • CODY ALLEN
  • MAX KARP
  • HENRY WINSLOW

BRIAN GALLAGHER: THROWBACK FITNESS

Ten Thousand ambassador Brian Gallagher was rounding out an epic world tour - with stays in the UK, New Zealand, and Australia - with a stopover in Milan, Italy. Now, stuck there in a country-wide quarantine in effect to combat COVID-19, Brian is relying on his extensive repertoire of at-home, body weight workouts to maintain his fitness. The Founder of Throwback Fitness and creator of the Simple Man Guide has broadcast his program from inside his Milan flat everyday since COVID first hit. Join him and the rest of the Ten Thousand community and keep up your routine, adapt and overcome.

“UP THE LADDER”
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EQUIPMENT: NONE

TWO 6 MINUTE “UP THE LADDER” CURCUITS

2-4-6-8-10...reps AS HIGH AS POSSIBLE

1st pair:
A. Spider-Man Pushups
B. Squats

2nd pair:
2-4-6-8-10-12-14-16-18-20... reps
A. Single arm squat thrusts
B. jackknives


*2 reps of a, 2 reps of b, 4 reps of A, 4 reps of b.... *complete pair 1, move immediately to pair 2

4X4
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EQUIPMENT: NONE

4x4min circuits:

A: AMRAP: 4 inchworms / 8 sitstands

B: Tabata (20s on, 10s off) hollow hold

C: AMRAP: 12 frog jumps / 12 shoulder taps

D. Tabata (20s on, 10s off) Single-leg burpees

CIRCUIT
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EQUIPMENT: NONE

Circuit: 10 situps / 10 up down planks

1MIN, 1 ROUND OF CIRCUIT
2MIN, 2 ROUNDS OF CIRCUIT
3MIN, 3 ROUNDS OF CIRCUIT
4MIN, 4 ROUNDS OF CIRCUIT
5MIN, 5 ROUNDS OF CIRCUIT

After completing prescribed rounds of Circuit, complete as many LUNGES as possible until time runs out.

Rest 30sec after each round

DOWN THE LADDER
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EQUIPMENT: NONE

Down the ladder
50-40-30-20-10 reps of:

A. Situps
B. Plank up downs

Here’s the kicker - perform 20 lunges between each movement.

Example: Round of 50 reps
A. 50 Situps Transition: 20 lunges
B. 50 plank up downs

Transition: 20 lunges

MAX REPS
-

EQUIPMENT: NONE

Complete max reps for each segment.
SPLIT AS DESIRED.

5mins
hand release push-ups
squats

5mins reverse lunge knee-ups
v-ups 2mins burpees

No rest between segments.

SKATER
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EQUIPMENT: NONE

BUY IN: 75 skaters

MAIN WORKOUT:
35-30-25-20-15-10-5
Squat thrusts
Vertical toe touches

Cash-out:
75 skaters

Time cap:
finish as much as possible within 15 minutes

DOWN & UP THE LADDER
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EQUIPMENT: NONE

Down & Up The Ladder:

10-9-8-7-6-5-4-3-2-1
Cannonball pushups
Sitstands

1-2-3-4-5-6-7-8-9-10
Cannonball pushups
Sitstands

AMRAP
-

EQUIPMENT: NONE

10min AMRAP

10 hand release pushups
10 high knees*

*left + right = 1

BOBBY MAXIMUS: EVERY DAMN DAY

Ten Thousand athlete Bobby Maximus is an authority on all things fitness. The former police officer spent 9 years as the head of Gym Jones, fought MMA professionally in the UFC, writes regularly for Men’s Health, and has trained numerous Tier One assets in the Military. Below, he leads you through some grueling home workouts and challenges.

FIRE FIGHT
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EQUIPMENT: NONE

Burpee
4 Sets of 30 seconds each

Split Jump
4 Sets of 30 seconds each

Frog Hop 4 Sets of 30 seconds each

Rest 30 seconds between each set. complete 4 sets of one movement before moving to the next movement.

10 min jog warmup + COOL DOWN (Optional)

THE GAUNTLET
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EQUIPMENT: NONE

Superset: Repeat 4 times
A. Pushup: 30s AMRAP
B. High Plank: 30s

Superset: Repeat 4 times
A. Air squat: 30s AMRAP
B. Low squat hold: 30s

Superset: Repeat 4 times
A. V-Sit: 30s AMRAP
B. V-Sit hold: 30s

Rest 90s between each superset. repeat each superset 4x before moving to the next superset.

DEATH BY PUSH-UP
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EQUIPMENT: NONE

Start a timer...

EMOM:
1 pushup during minute one.
2 pushups during minute two.
3 pushups during minute three.
4 pushups during minute four…

Continue until you cannot complete the number of pushups within the allotted minute.

DEATH BY AIR SQUATS
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EQUIPMENT: NONE

Start a timer...

EMOM:
1 air squat during minute one.
2 air squats during minute two.
3 air squats during minute three.
4 air squats during minute four…

Continue until you cannot complete the number of AIR SQUATS within the allotted minute.

PRISON BURPEES
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EQUIPMENT: NONE

Descending Burpee Ladder:

Stand in one corner of a room. Do 20 burpees.

Run to another corner of the room. Do 19 burpees.

Run to another corner. Do 18 burpees.

Repeat the pattern until you reach 1 burpee. Rest, as needed, throughout.

HELL STYLE TABATA
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EQUIPMENT: NONE

Tabata: 20 seconds of movement, 10 seconds of “rest” in a static hold, repeated 8 times.

Repeat EACH SET 8 times
A. Air Squat - 20s AMRAP
B. Low Squat Hold - 10s

A. Pushups - 20s AMRAP
B. High Plank Hold - 10s

A. Leg Raises - 20s AMRAP
B. Leg Raise Hold - 10s

A. V-Sit Kickout - 20s AMRAP
B. V-Sit Hold - 10s

A. Burpee - 20s AMRAP
B. High Plank Hold or Air Squat Hold - 10s

MTNTOUGH FITNESS: PHYSICAL + MENTAL TOUGHNESS

We 'd like to introduce you to one of the hardest crews we know - MTNTOUGH Fitness Lab. Located in Bozeman, Montana and lead by founder Dustin Diefenderfer, they are an elite source for improving mental toughness and physical preparation. Their team, which includes former US Navy SEALs and Army Rangers knows the most important muscle you can train sits between your ears...

THE 22's
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EQUIPMENT: NONE

Run Sprint 1/2 mi

Alt: 2min mtn climbers, 2min jumping jacks

Superset 1 :
Lunge Jumps + Push-Ups
20 Lunge Jumps – 2 Push-Ups
18 Lunge Jumps – 4 Push-Ups
16 Lunge Jumps - 6 Push-Ups
14 Lunge Jumps – 8 Push-Ups
12 Lunge Jumps – 10 Push-Ups
10 Lunge Jumps – 12 Push-Ups
8 Lunge Jumps – 14 Push-Ups
6 Lunge Jumps – 16 Push-Ups
4 Lunge Jumps – 18 Push-Ups
2 Lunge Jumps – 20 Push-Ups

Run Sprint .05 mi Alt: 2min mtn climbers, 2min jumping jacks

continue >>>>>

Superset 2:
Jump SQUATS + RENEGADE ROWS 20 Jump Squats – 2 Renegade Rows 18 Jump Squats – 4 Renegade Rows 16 Jump Squats - 6 Renegade Rows 14 Jump Squats – 8 Renegade Rows 12 Jump Squats – 10 Renegade Rows 10 Jump Squats – 12 Renegade Rows 8 Jump Squats – 14 Renegade Rows 6 Jump Squats – 16 Renegade Rows 4 Jump Squats – 18 Renegade Rows 2 Jump Squats – 20 Renegade Rows

Run Sprint 1/2 mi

Alt: 2min mtn climbers, 2min jumping jacks

 

BRING DA RUKUS
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EQUIPMENT: NONE

BUY IN
4 rounds
45sec Max Effort Burpees
45sec Overhead Hold

EMOM #1
12min
Bodyweight Renegade Rows
10 Jump squats ON EVERY MINUTE

EMOM #2
12min Mountain Climbers
10 Monkey Planks ON EVERY MINUTE

MOTHER OF QUAD
-

EQUIPMENT: NONE

400 Squat Jumps

*Everytime you fail / any rest / stop for any reason, perform the following... Lateral Flies - 20 MTN Climbers - 40

NEEN WILLIAMS: COMMITMENT

After years of unhealthy habits took a toll on his body, professional skateboarder Neen Williams embraced wellness to continue doing what he loves. As a certified kettlebell and steel mace specialist, Neen's commitment to fitness and maximizing his performance in all facets of life is undeniable. His workouts don't require a lot of space, just a commitment to max effort and proper form. Carve out your spot and get ready for a taste of Neen's world.

Conditioning HIIT
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EQUIPMENT: NONE

10 sets
5 V-ups
5 Pushups
10 low plank tricep taps
5 squats
10 knees to feet, explosion jump

15 MINUTE AMRAP 5 Squats
-

EQUIPMENT: NONE

5 Squats
5 Dips
5 Burpees

QUAD BURNER
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EQUIPMENT: NONE

(Ladder 10,9,8,7,6,5,4,3,2,1)

Pistol squats both sides
Reverse Lunges both sides
30 sec Split squat ISO hold both sides (at the end of every set)

jared stein: TOUGH LOVE

A Wall Street transplant, Jared Stein traded his desk job for the barbell and dove headfirst into the New York City fitness scene. After falling in love with CrossFit, the athlete-turned-entrepreneur opened the doors to the Brooklyn-based Willy B CrossFit in 2015. As coach, co-owner, and athlete, Jared brings unmatched intensity to his own workouts and a tough-love attitude to his clientele. Jared will lead you through some quick & dirty WODs to keep you focused and committed.

3 min AMRAP
-

EQUIPMENT: NONE

 

Burpees with a 6 inch jump forward

Rest 1 min

3 min AMRAP:

Push Ups

Rest 1 min

3 min AMRAP:

Burpees with a 6 inch jump forward

4 rounds for time
-

EQUIPMENT: NONE

100 Air Squats

75 Sit Ups

400m Run

EMOM
-

EQUIPMENT: NONE

Every Minute on the Minute for 21 Mins:

Min 1: 45 second plank

Min 2: 30 step back lunges

Min 3: 45 seconds of flutter kicks

Christian Borja: physical freedom

For Ten Thousand athlete Christian Borja , discipline, patience, and commitment are in his DNA. An athlete from a very young age, the SoCal native was no stranger to his family's martial arts studio (earning a black belt by the age of 12), playing team sports, and surfing. In recent years, Christian's passion for health and wellness has taken on a new form. As a parent and certified fitness coach, Christian inspires physical freedom to lead an active lifestyle through his outdoor family adventures, classes, programs, and regular carside words of wisdom shared on his IG.

Ladder 1-10, 10-1
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EQUIPMENT: NONE

Pulsing Squat to Alternating Reverse Lunge

Push up to Alternative Plank Rotation

10 ROUNDS
-

EQUIPMENT: NONE

10 rounds: 4 movements

10 reps per movement

Skaters

Curtsy Lunge

Static Crunch

In-Out Heel Taps

6min AMRAP
-

EQUIPMENT: NONE

Two 6 minute AMRAPs

AMRAP A:
10 jumping lunges
10 back extensions

AMRAP B:
10 Power Pushups
10 Hip Bridges

Build-a-Burpee
-

EQUIPMENT: NONE

AMRAP A: 5 minutes
10 High Plank Jacks
10 Pushups

AMRAP B: 5 minutes
10 Plank Cannonballs
10 Squat Jumps

AMRAP C: 2 minutes
Plank Jack
Burpee

Anthony crouchelli

Ten Thousand athlete Anthony Crouchelli, does it all. When he’s not teaching as a Master and Founding Instructor at GRIT BXNG in NYC, he’s training the team over at Google, being featured in major publications, and pursuing his passion in the performing arts. Anthony gave up a career in professional soccer, but he’s not looking back. Between staring on the big and little screens and center stage, he’s giving 10,000% into his students and clients to help them achieve their wellness goals.

ACCELERATOR PROGRAM
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EQUIPMENT: NONE

7 min/7 reps | 5 min/5 reps | 3 min/3 reps

Focus: Time under Tension

Lat Raise to Lat Pull
Kneel to squat to pull combo
OH 3 Pulse squat jumps Up and overs

EMOM 10/10/10
-

EQUIPMENT: NONE

EMOM 10/10/10

10 Rounds

Alt rev lunge / knee drive with lat pull
Bicep curls supinated
In and outs (core)

60/70 Workout
-

EQUIPMENT: NONE

60/70 Workout

8 rounds total

A: 60sec | B: 70sec
1A: Rev Lunge / Crusty / Pull Combo
2A: Alt Tricep extension to reverse curl
1B: Alt toe towel toe touch (core)
2B: Towel Bicycle Crunches (core)

CODY ALLEN

For California native and Ten Thousand athlete Cody Allen, fitness is his medicine. Taking lessons learned on and off the gridiron, this former collegiate football player has no plans of slowing down. He believes that there are no shortcuts to success and rightfully so. He’s been rolling with the punches picking up kickboxing, immersing himself in perfecting the details while committing maximum effort. Ready to go full-throttle on strength and power?

Strength
-

EQUIPMENT: NONE

Kneel to squat jump
20 reps

Single leg balance
hold 30 seconds each leg

Squat jump to single leg pause
5 each leg

Single leg RDL to lateral lunge
10 each leg

Hip bridge walk out
10 reps

Push ups
15 reps

POWER
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EQUIPMENT: NONE

3 rounds TOTAL

Alternating jump lunges
Speed skaters
1 arm plank 20 seconds each arm


Round 1: 15 each leg
Round 2: 10 each leg
Round 3: 5 each leg

MAX KARP

For Ten Thousand athlete Max Karp, community and perseverance are everything. After a tragic end to this baseball career, Max began a new chapter in fitness with an unrivaled mission to transform himself and inspire others. When he’s not training for triathlons or a slew of other races, Max knocks it out as a Founding Trainer at NYC-based GRIT BXNG. Max challenges and motivates you to your limits — and with a dedicated following both in and out of the studio, it shows.

WORKOUT 1
-

EQUIPMENT: NONE

Perform [A] two times with 30s break between sets
Rest 1 min

Perform [B] two times with 30s break between sets
Rest 1 min

erform [A] Rest :30s
Perform [B]

A: 30S ea
Quick feet
Air squats
Squat hold
Jump squats

B: 30S ea
Elbow plank
Marching plank
Shoulder taps
Pushups

WORKOUT 2
-

EQUIPMENT: NONE

2-4-6-8-10-….

Perform two reps of each exercise, then repeat 4 reps each, then 6, and so on.

*10 minute running clock*

Alternating reverse lunges
Air squats
Thrusters
Pushups
Mtn. climbers

HENRY WINSLOW

Ten Thousand athlete Henry Winslow, has been a dedicated Yoga practitioner for nearly ten years. While growth in strength and flexibility initially drew him in, Henry has cultivated an appreciation for his practice rooted in centuries-old traditions with benefits that transcend physicality. With a global following, he empowers his students via workshops, classes, his podcast, and recently released Henry Yoga App. He reminds us of the importance of compassion, resilience, and the potential within us all to be Better Than Yesterday.

THE FIVE TIBETAN RITES
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EQUIPMENT: NONE

The Five Tibetan Rites are an ancient practice for vitality and longevity. They are believed to be "adaptogenic" due their effect on the lymphatic and immune systems, and sometimes considered a fountain of youth. Do 11 or 22 repetitions of each rite, and lie down on the floor for 5-10 deep breaths in between each rite. Repeat entire circuit 2-3x.

BACKBEND CONDITIONING
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EQUIPMENT: NONE

Use these exercises for both conditioning and therapeutic benefit. Backbending practice heightens one's awareness through the spinal column, cleanses the nervous system, and strengthens the backside body. Do 11 repetitions of each exercise with the option for rest in between each exercise. Repeat entire circuit 2-3x.