The Holy Trinity — Circuit Style Workout

When I was fighting in the Ultimate Fighting Championship and working as a police officer, my time was extremely limited. I needed to pack high-level conditioning into a very short period of time—and so this body-weight workout was born. Prepare to do an incredible number of body-weight reps in just a half hour. That not only gives your muscles staying power, but it also boosts your cardiovascular fitness.


Do 1 set of exercise 1, then 1 set of exercise 2, followed immediately by 1 set of exercise 3. That’s 1 round. Do as many rounds as you can, resting as little as possible. Your goal is to do AMRAP (as many reps as possible) of each exercise in 30 minutes. Always use strict form. Some advice: Don’t ever max out on a set, or you’ll just blow up. In fact, if you can do, say, 30 pushups, 15 dips, and 10 pullups, you should probably do sets of about 5 to 10 pushups, 3 dips, and 2 or 3 pullups. A good goal to shoot for is 150 reps of each exercise.

  1. Pushup
  2. Pullup
  3. Dip


Time: 30 Minutes

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