KILLER CARDIO WHEELS 1.0

A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKES are the accessory moves that you mix between. For example, here’s the flow with a hub & 4 spokes using a 30/10 interval protocol:

Hub: Swi...

This is the full follow-along workout for WOW 19. Please cast to your big-screen TV via chromecast or HDMI connection for the best user-experience.

KILLER CARDIO WHEELS 2.0

A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKES are the accessory moves that you mix between. For example, here’s the flow with a hub & 4 spokes using a 30/10 interval protocol:

Hub: Swi...

This is the full follow-along workout for WOW 20. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

KILLER CARDIO WHEELS 3.0

A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKES are the accessory moves that you mix between. For example, here’s the flow with a hub & 4 spokes using a 30/10 interval protocol:

Hub: Swi...

This is the full follow-along workout for WOW 21. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

X22 is a 20-minute EXPRESS version of the full WOW (Workout of the Week). Do it Monday or anytime you're tight on time and can't do the full WOW.

PUMP & BURN WHEELS

A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKE...

This is the full follow-along workout for WOW 22. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

X23 is a 20-minute EXPRESS version of the full WOW (Workout of the Week). Do it Monday or anytime you're tight on time and can't do the full WOW.

PUMP & BURN WHEELS 2.0

A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The S...

This is the full follow-along workout for WOW 23. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

X24 is a 20-minute EXPRESS version of the full WOW (Workout of the Week). Do it Monday or anytime you're tight on time and can't do the full WOW.

PUMP & BURN WHEELS 3.0

A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The S...

This is the full follow-along workout for WOW 24. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

X25 is a 20-minute EXPRESS boxing, cardio & brain training workout. Do it Monday or anytime you're stressed or tight on time and can't do the full WOW. It can also be used on off-days for active recovery.

This is the full follow-along workout for WOW 25. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

X26 is a 20-minute EXPRESS boxing, cardio & brain training workout. Rest periods between rounds gets cut down from 60 to 45 seconds! Do it Monday or anytime you're stressed or tight on time and can't do the full WOW. It can also be used on off-days for active recovery.

This is the full follow-along workout for WOW 26. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

X27 is a 20-minute EXPRESS boxing, cardio & brain training workout. Rest periods between rounds gets cut down from 45 to 30 seconds! Do it Monday or anytime you're stressed or tight on time and can't do the full WOW. It can also be used on off-days for active recovery.

This is the full follow-along workout for WOW 27. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

Month 1 (or Wave 1) of the Q3 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:

Slow Concentric Pushups
Slow Concentric Pullups

Rest 30-60 seconds between moves. Rest 3-5+ minutes between supersets. Please download the companion...

Month 2 of the Q3 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:

1.5-Rep Pushups
1.5-Rep Pullups

Rest 30-60 seconds between moves. Rest 3-5+ minutes between supersets. Please download the companion PDF for a customized traini...

PUSHUPS & PULLUPS SPECIALIZATION PLAN:
September 2021

Month 3 of the Q3 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:

Pulsing Pushups
Pulsing Pullups

Rest 30-60 seconds between moves. Rest 3-5+ minutes between superset...