NICK URANKAR

NICK URANKAR

Disclaimer: You should consult your physician or other health care professional(s) before undertaking any of
the workouts contained in this eBook, or any ZEUSMETHOD fitness program to determine if it is right for your
needs and your health status. It is advised you do not undertake the workouts in this eBook if your physician
or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath
at any time while exercising you should stop immediately. Do not disregard, avoid or delay obtaining
medical or health related advice from your health-care professional at any time. The use of any information
provided in this eBook is solely at your own risk. The workouts are designed for the general population with
a generally healthy fitness level and basic knowledge of CrossFit style movements. We aim to assist you
increase your cardio fitness, however, results may vary for all individuals.

Although we do encourage working out with a buddy, each eBook purchase is subject to ONE
user download. We appreciate your support and honesty by not sending the eBook onto others!
HI I’M NICK!
I am always testing out new ways of training.
I began posting just a bar workouts and they
became a quick hit. As a 5 time CrossFit Games
Athlete I know the importance of fun and variety
in training. This gives both!

I see more head scratching questions every

time I talk about just a bar for the first time with
someone.

Them: “Wait…that’s it, just a empty Bar”

Me: “Yup, just a bar”
Them: “No weight?”
Me: “just a bar”
Them: “I don’t get it”
Me: “Have you tried it”
Them: “No”
Me: “Try it”
Them: After trying it “…..holy crap that was
legit”
Me: “Yep, and with just a bar!”

The biggest rule for success with this

workout is push yourself. It is just a bar
and the difference between one more rep
and resting, is doing one more rep before
resting!

Have fun and throw these in as a workout

to do anywhere anytime! They don’t need
much space, time or skill.
The simplicity is part of the secret.
Allowing you to work, feel, and see the
benefit fast!

FOR QUESTIONS ABOUT MY

OTHER TRAINING PROGRAMS AND
ZEUSMETHOD:

EMAIL US:
SUPPORT@ZEUSMETHOD.COM
3
THE PROGRAM
These are some of the simplest and effective workouts I have ever done. I remember
years ago being in the gym and trying to think of something to do.

I decided to see how many strict press I could do with an empty bar, I was surprised at
how tired my arms got. I thought, I should add something in to give my shoulders a rest
and see what happens.

I added another movement for a rest…well, that just made me keep moving and get
a bigger pump and burn. What did I just stumble on. All I ever did was use a bar to
warm up and then add weight because the weight makes it hard, at least that’s what I
used to think. I started doing one of these a couple times a week. Playing around with
the movements, reps, patterns, sequence, time domain, and anything I could do to test
new variations. These started to become a staple in my training and they were so easy
to do, then retest and push a little harder.

In training, testing and retesting is key.

Were you able to do more?
Go faster?
Hit bigger sets?
More reps?

All of these questions are easy to answer with these workout to see if you are improving.
So test them, especially the ones where you really want to improve in! The more I did
these workouts the more and more people began joining in with me and a new training
style was created.

#justabar

Simple workouts that leave you wondering, How could just an empty bar do this to me?

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THE FUN
STARTS NOW!
30 WORKOUTS WITH
#JUSTABAR

BEFORE YOU GET

STARTED:
Don’t be afraid to start with a PVC if your not
familiar with the movements. Start there and
progress up to a bar as you get more comfortable.

Typically Men’s bars are 45lbs and Women’s bars

are 35lbs however anything will do!

Stay smart and have fun!

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 1
COACH’S NOTES: THE WORKOUT:

Goal is to hang on to the cleans FOR TIME

as long as possible and break the
presses up into small sets.
100 HANG CLEANS
100 STRICT PRESS
100 PUSH PRESS

SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 2
COACH’S NOTES: THE WORKOUT:

Goal is to break as little as possible 12 Min AMRAP

on each movement. AS MANY ROUNDS/REPS AS POSSIBLE

20 Power Clean Below the Knee

20 Push Press
20 Back Squats
20 Good mornings
SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 3
COACH’S NOTES: THE WORKOUT:

Each set should be unbroken, 10 Min EMOM

goal is to do up to 20 unbroken EVERY MINUTE ON THE MINUTE

and see if you can hold the same

number the whole time. 12-20 Power Snatch

SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 4
COACH’S NOTES: THE WORKOUT:

Warm up with a set and time it 9 Min AMRAP

and see if you can go 9 minutes AS MANY ROUNDS/REPS AS POSSIBLE

holding the same pace per set.

7 Power Snatch
7 Overhead Squat
7 Burpees Over The Bar

SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 5
COACH’S NOTES: THE WORKOUT:

This one is deceiving, it gets very 7 Rounds FOR TIME

grippy is fast and I try to hit big
sets the whole time.
15 Thrusters
15 Sumo Deadlift High Pull

SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

10
 6
COACH’S NOTES: THE WORKOUT:

This one turns long quick, it gets 15 Min AMRAP

tough on the shoulders and hold AS MANY ROUNDS/REPS AS POSSIBLE

on to the bar, try not to set it

down to much. 30 Hang Clean
30 Push Press
15 Burpees Over The Bar

SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 7
COACH’S NOTES: THE WORKOUT:

This one is a favorite of mine, 7 Min AMRAP

you go so fast then slow AS MANY ROUNDS/REPS AS POSSIBLE

down just as fast!

Make sure to finish your last Ladder Up 1,2,3,4,5…
snatch before squatting. Power Snatch
Overhead Squat

SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

12
 8
COACH’S NOTES: THE WORKOUT:

This is a workout that will give 6 Rounds FOR TIME

you a good shoulder pump.
This is one I have actually done,
rested 3 minutes and done again! 12 High Pulls
12 Shoulder Press
12 Tricep Extensions
12 Front Shoulder Raises
SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 9
COACH’S NOTES: THE WORKOUT:

A great full body workout. 12 Min AMRAP

Focus on moving smooth AS MANY ROUNDS/REPS AS POSSIBLE

through this workout.

20 Power Cleans
20 Shoulder to Overhead
20 Back Squats
20 Good Mornings
SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 10
COACH’S NOTES: THE WORKOUT:

8 Minutes is all you need 8 Min AMRAP

on this one. Shoulders get AS MANY ROUNDS/REPS AS POSSIBLE

fried and it feels so good!

18 Hang Cleans
15 Push Press
12 Front Squats
9 Thrusters
SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 11
COACH’S NOTES: THE WORKOUT:

Another one that feels a 15 Min AMRAP

lot longer then 15 minutes. AS MANY ROUNDS/REPS AS POSSIBLE

Gets grippy and tough on

the arms. 10 Reverse Grip Curls
20 Power Cleans
10 Strict Press
20 Push Press
SCORECARD: 10 Bent Row
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 12
COACH’S NOTES: THE WORKOUT:

Another great full 12 Min AMRAP

body workout! AS MANY ROUNDS/REPS AS POSSIBLE

12 Deadlifts
12 Sumo Deadlift High Pull
12 Front Squats
12 Strict Press
SCORECARD: 12 Push Press
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 13
COACH’S NOTES: THE WORKOUT:

Push the pace on 10 Rounds FOR TIME

this one and see how
quick you can go.
10 Sumo Deadlift High-Pull
10 Thrusters
10 Front Squats
10 Push Press
SCORECARD: 10 Power Snatch
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 14
COACH’S NOTES: THE WORKOUT:

Only do this if you 2 Rounds FOR TIME

want a pump!

50 Strict Press
50 Push Press
50 Push Jerk

SCORECARD: *Every time you set the bar down

Keep track of your time / reps and remember that perform 10 Burpees
in training, testing and retesting is key.

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 15
COACH’S NOTES: THE WORKOUT:

This is a great workout 8 Min AMRAP

when you plan to let loose AS MANY ROUNDS/REPS AS POSSIBLE

on the weekend after.

5 Deadlift
5 Bent Row
5 Hang Cleans
5 Front Squats
5 Strict Press
SCORECARD: 5 Push Press
Keep track of your time / reps and remember that
in training, testing and retesting is key.
-2 Min REST

100 Hang Snatch

100 Overhead Squats

-2 Min REST

200 Burpees Over The Bar

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 16
COACH’S NOTES: THE WORKOUT:

My favorite Leg just a bar FOR TIME

workout stay smooth and
hit big sets.
100 Front Squats
100 Back Squats
100 Overhead Squats

SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 17
COACH’S NOTES: THE WORKOUT:

This is great if you 9 Min AMRAP

want a good sweaty AS MANY ROUNDS/REPS AS POSSIBLE

cardio workout.
3,6,9,12,15….
Thrusters
Burpees over bar

SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 18
COACH’S NOTES: THE WORKOUT:

Hardest part of this workout is not 100 Bearkomplex

messing up what rep your on!
Have a good counting system.
Deadlift
Power Clean
Front Squat
Push Press
SCORECARD: Back Squat
Keep track of your time / reps and remember that Rear Push Press
in training, testing and retesting is key.

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 19
COACH’S NOTES: THE WORKOUT:

Pace this one and keep 10 Min AMRAP

your transitions between AS MANY ROUNDS/REPS AS POSSIBLE

movements quick.
7 Squat Clean
7 Push Ups
7 Back Squats

SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 20
COACH’S NOTES: THE WORKOUT:

Great Leg workout that. 12 Min AMRAP

Goal of this is to move AS MANY ROUNDS/REPS AS POSSIBLE

smooth throughout.
This is plenty of time to 8 Rt Leg Front Rack Split Squats
pump your legs up! 8 Lt Leg Front Rack Split Squats
16 Jumping Lunges
16 Thrusters
SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 21
COACH’S NOTES: THE WORKOUT:

The shoulder to overhead is 3 Rounds FOR TIME

a great rest until it is not!

12 Alt Front Rack Reverse Lunges

12 Alt Front Rack Forward Lunges
12 Front Squat
25 Shoulder to Overhead
SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 22
COACH’S NOTES: THE WORKOUT:

Complete all the work, 3 Rounds FOR TIME

rest 2 minutes and do
it 2 more times.
Goal is to try to go the 21-15-9
same speed each time. Thrusters
15-12-9
Burpees
SCORECARD:
Keep track of your time / reps and remember that -2 Min REST
in training, testing and retesting is key.

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 23
COACH’S NOTES: THE WORKOUT:

Great workout for intensity. FOR TIME

Try to get to the rest,
recover, and then go fast!
3 Rds
20 Hang Cleans
20 Push Press

SCORECARD: -3 Min REST

Keep track of your time / reps and remember that
in training, testing and retesting is key.
2 Rds
30 Hang Squat Snatch
20 Push Ups

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 24
COACH’S NOTES: THE WORKOUT:

Goal is to focus on good 12 Min AMRAP

smooth reps not speed! AS MANY ROUNDS/REPS AS POSSIBLE

20 Shoulders Front Raises

20 Push Press
20 Sumo Deadlift High Pull
20 Reverse Lunges
SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 25
COACH’S NOTES: THE WORKOUT:

Try to complete a round 9 Min AMRAP

without breaking, so don’t AS MANY ROUNDS/REPS AS POSSIBLE

rest until you complete a

round, push through it. 3 Deadlift
3 Squat Cleans
3 Front Squats
3 Strict Press
SCORECARD: 3 Push Press
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 26
COACH’S NOTES: THE WORKOUT:

Be smooth on this! A great 10 Rounds FOR TIME

workout to practice your
snatch, and as you get
better then you speed up! 8 Power Snatch
8 Hang Power Snatch
8 Squat Snatch
8 Overhead Squat
SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 27
COACH’S NOTES: THE WORKOUT:

Can you hang on the whole 11 Min AMRAP

time. Super grippy, you’ll AS MANY ROUNDS/REPS AS POSSIBLE

be shaking your arms out in

only a couple minutes! 11 Power Clean
11 Hang Power Clean
11 Hang Squat Clean
11 Front Squats
SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 28
COACH’S NOTES: THE WORKOUT:

Complete a 3 minutes amrap 5 Sets 3 Min AMRAP

and get as far as you can. Rest AS MANY ROUNDS/REPS AS POSSIBLE

1 minute and complete 4 more

times. Goal is to fight to get the 7 Push Press
same reps each 3 minute period. 5 Front Squats
3 Push Ups

SCORECARD: -1 Min REST Between Sets-

Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 29
COACH’S NOTES: THE WORKOUT:

This may take awhile! FOR TIME

Goal is find a rep count for each
minute so you don’t do to much
and have the burpees slow you 100 Overhead Squats
down. Lower the burpees and reps. 100 Hang Snatch
I would cap this at 20 minutes! 100 Deadlifts

SCORECARD: *Every Minute on the minute until

Keep track of your time / reps and remember that you complete perform 4 Burpees*
in training, testing and retesting is key.

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 30
COACH’S NOTES: THE WORKOUT:

Perfect rep scheme to allow you 10 Min AMRAP

to move at a pretty decent pace. AS MANY ROUNDS/REPS AS POSSIBLE

Keep the rest to a minimum

12 Back Squat
9 Sumo Deadlift High Pull
6 Hang Clean & Jerk
3 Front Squats
SCORECARD:
Keep track of your time / reps and remember that
in training, testing and retesting is key.

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 CONGRATS
These are no joke, yet able to be done by anyone!
The best part about these workouts is you can keep coming back, doing them to see how
much you improve, or find those workouts that you remember getting so much benefit from.

These will be great to get results fast. That is my goal with all programing get you results you
can see! An added bonus is how fun these are!

If you had fun doing these workouts you can go right back to incorporating them into your
training. ZeusMethod also has training that allows you to attack any weakness, crush any
goal, and reach and physical milestone. If you haven’t checked out our programs head over
to www.zeusmethod.com and learn about them or email me nick@zeusmethod.com and I
would love to help you reach all your goals!
*WE WANT TO HEAR FROM YOU*

We appreciate testimonials and your feedback will help us improve and make sure the next eBook is even
better!

SEND US YOUR THOUGHTS: SUPPORT@ZEUSMETHOD.COM

36
I am so appreciative that you chose to grab
the #Justabar Ebook. This is something I
have planned on doing for a long time and
it was so awesome to finally release it!

It is always fun creating a workout and

program that you look at and know it is
going to be something special.
It means so much that you trusted me
enough to better yourself, have more variety
in your training, fun, and get fitter with my
help.

I hope you enjoyed them, had fun, and know

there are a few you need to go back to
because they were just that good!