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The Alpha Program: Workout #5

The Alpha Program: Workout #5

The Equipment

We try to make all of our workouts doable from the gym or home. This workout requires very minimal equipment, just a dumbbell (we used 70lb), a kettlebell (we used 80lb), 45lb plate, and a rower. The rowing portion of this workout can be supplemented with running if you don't have access to a rower.

The Workout

This workout was designed to strengthen your lower body, enhance your cardiovascular endurance, and improve your stability. Training your body around these principles will create a deadly combination of physical strengths to help improve your success in the backcountry.

The Start

Start your stopwatch.

The Movements

4 rounds for time:

  • 15 goblet squats
  • 20 overhead walking lunges
  • 15 burpees
  • 20 kettlebell deadlifts
  • 500 meter row



  • 70lb/50lb dumbbell for goblet squats
  • 80lb/55lb kettlebell for deadlifts
  • 45lb/25lb plate for overhead lunges
  • 500m meter row can be supplemented with a 400m run