High-intensity weightlifting movements, including the snatch and clean and jerk, designed to develop explosive strength and power.

Bodyweight exercises that improve strength, flexibility, balance, and coordination, such as pull-ups, handstands, and muscle-ups

Exercises aimed at improving cardiovascular endurance and overall stamina, such as running, rowing, and HIIT workouts.

Training to increase muscle size and definition through isolation exercises and higher reps.