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@danield93 That’s a pretty good set of exercises in my opinion. Likely not enough recovery between sessions. If you stick with those exercises I would go about it like this: Mon + Thu: 100 push-ups and 100 goblet squats Tue + Fri: 200 swings and perhaps farmer/suitcase carries/marches Wed +...

@spoqen Looks like a standing pullover so will work front delts more. Then squat and curl. Basically no real chest stimulus. Consider getting a Mark Bell Slingshot. Essentially gives you an external extra pair of pectoral muscles. Since they are elastic bands they will provide more assistance...

@stefanoseppie If I were you, I wouldn’t start with S&S. I’m not a fan of the TGU and minimalism. I would add the two hand swing to your current program as it doesn’t have much posterior chain focused work. If it’s too much work, you could remove some of the leg volume you’re currently doing...

@brownie I currently get my cardio from swing or clean EMOMs, but have not gotten into measuring heart rate. I just do 100 reps in 10 mins, inspired by Mark Wildman’s “running a mile with swings”. When it’s easy, I up the weight. I feel like that’s HIIT training rather than the aforementioned...

@kennedy You could look into a pair of adjustable kettlebells, which go up to 32kg. Will give you a bit more mileage before you move to barbell work, while also giving you the flexibility to maintain your kb conditioning here and there. Will also allow you to sell off your other bells except for...

@kennedy Considering you want to lift three times a week, how much you like c&p and how you want to work on squats, between the two programs you’ve looked at so far, I’d go with DFW. It actually has squats programmed.

@goat So, I haven’t done any of the Strongfirst programs from beginning to end as intended. I followed Built Strong Minimalist more faithfully, but only for a month to get back into training after a long break. Was still doing more training on off days. What works best for me is something I need...

@hunter101 DFW remix is a thing for this reason. Was thinking the other day of swapping out the push-ups for dips in the Q&D. Also making a pull version of it by swapping in pull-ups or rows. Might be too difficult to do 20 dips/pull-ups per 6 min round for some people, but you can start with...

@ant0099 The real programming is behind bigger pay walls.