Adjustments: If you are just starting out in the squatting game, dial things back to kettlebell goblet squats, or even box squats. Single bar dips are a fairly challenging motion, so you might try ring dips or parallel bar dips as two alternatives. For those of you struggling with the strength for the full dip cycle, start with jumping up to the top/support position and then working on the negative (descent). Ring rows can be made easier by assuming a higher, more elevated trunk position. 

How I did it: 

• Back squat with 195 lbs total.
• Low windmill with 50 lb kettlebell.
• To be honest, my garage isn’t set-up with a high bar with enough room for the single bar dip. To adjust, I simply did ring dips and threw on a weight belt with 25 lbs for extra effort. 

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