Equipment

Bike intervals or low-impact warm-up conditioning.

Straight barbell movements like squats, deadlifts, rows and presses.

Cable-stack movements and adjustable pulley exercises.

Parallel bars or a dip station for dips and supported bodyweight pressing.

Adjustable or fixed dumbbells for raises, rows, carries and split squats.

Curl-bar work such as skull crushers and curls.

A rope for light conditioning, footwork and warm-up work.

Swings, carries and ballistic hinge patterns.

Gym machines for leg curls, leg press, pec deck and similar work.

A doorway, wall-mounted or rack-mounted bar for pull-ups and chin-ups.

Finger, wrist and forearm conditioning with a bucket of rice.

Gymnastic rings for suspended presses, curls and bodyweight strength.

Full-body erg work for warm-ups and conditioning.

Walking, jogging and incline warm-up work.