Adjustments: This workout shouldn’t require much scaling, as you can use what tools you have at your disposal and there aren’t any super challenging bodyweight movements. If you don’t have a barbell, lift kettlebells, dumbbells, or a sandbag. That said, the “T” style push-ups might be a little hard, so there are a few ways to work up to them. You can either move in and out of the T rotation from a simple plank, or you can elevate your torso with your hands on a bench or box to make them easier. 

How I did it: I pulled 300 lbs for the deadlift portion, and used a 45-lb weight plate for the curl and press. The single arm supported rows were loaded with 60-lb dumbbells. 

If you enjoyed this workout or have any suggestions, please leave a comment below

Adjustments: As an alternative to Cossack squats, try low side-to-side squats –  they don’t require the same depth or flexibility. Any type of single arm bent over row will work for the circuit – you can do it with a kettlebell vs dumbbell, or support yourself with one hand on a bench. If the L-hang feels too hard for you, try hanging in a tuck, or in a simple passive hang (body extended) beneath the pull-up bar. Likewise, if the dive bomber push-ups are beyond your ability, scale back to regular push-ups, eccentric push-ups (descent only), or elevated (on a box or bench) push-ups.

How I did it: 

• Trap bar deadlifts, loaded to 255 lbs  
• Push presses at 130 lbs
• Single arm bent-over rows at 75 lbs 
• Russian twists with 10 lb weight plate

If you enjoyed the workout, please let me know with a comment below or tag @benmusholt on Twitter or Instagram.