Workout of the Week 9.18: Brute Body

If you want to look like an athlete, you have to start training like one. That’s why we created Brute Body – so you can get your daily ass-kicking at the gym straight from your phone.

Once you live a day in the life of a Brute Body athlete, you’ll want to join the squad. Try it before the next cycle of sign-ups ends for a taste of what to expect on your journey to your most shredded you.

Upper Body Warm-Up 7

We know you’re excited to flex those muscles, but first, you’ll need to warm them up with this quick round of exercises.


Now for the good stuff, aka, the part you’re going to want to show off to your
Instagram followers.

Complete three sets of the following exercises with the appropriate amount of reps:

Behind the Neck Jerk – 3 x 3 Reps 70% 80% 85%

Strict Press – 3 x 5 Reps  65% 75% 85%

Supine Pull-Ups – 3 x 5 Reps

Neutral Grip Single-Arm Dumbbell Bench Press – 3 x 6 Reps

Neutral Grip Ring Pull-Ups – 3 x 6 Reps


I hope you’re not out of breath just yet because we’re finishing this session off with a METCON.

Three workouts. Ten Minutes. As many rounds as possible. Grab your phone, set your timer, and run this through until you can’t push any further (just make sure that point is after the 10-minute mark).

  • 50 Double Unders
  • 10 Chest to Bar Pull-Ups
  • 10 Rings Dips

Crushed it.