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The Alpha Program: Workout #3

The Alpha Program: Workout #3

The Equipment

We try to make all of our workouts doable from the gym or home. This workout requires very little equipment, just a pull-up bar, an assault bike (which can be substituted for running), and a timer.

The Workout

"One too many" was designed to get harder as you go throughout the workout. Like all mountain hunts, the easiest part is always the beginning. This simple yet challenging workout just keeps getting harder and harder. The more rounds you complete, the rep count continues to go up.

The Start

Start your stopwatch.

The Movements

  • 1 pull-up
  • 1 push-up
  • 1 air-squat

After the 1st set add 1 to each movement for each set until you hit the 20 minute mark. It should look like this:

Push-ups: 1>2>3>4>5>6>7.....
Pull-ups: 1>2>3>4>5>6>7.....
Air-squats: 1>2>3>4>5>6>7.....

Every 5 minutes bike for 20 calories or run 400m

  • Bike/run is at the 5, 10, and 15 minute mark for a total of 60 calories on the bike or 1200m of running.
  • Pick-up where you left off on either pull-ups, push-ups, or air-squats to complete the round.

The goal is to complete as many rounds as possible.



  • (optional) weighted vest is RX+
  • Assisted pull-ups is scaled
  • NO REST!