Welcome to the 3 day Train | Move different workout sample! This page is going to answer the questions you have on how to read the workouts. Also feel free to share your workout highlights or form checks on the Redbuild BrandCo Facebook page or on Instagram using #movetraindifferent and tag me @drweshendricks

Reading the Workouts

Each workout begins with a warmup that provides a specific focus to begin the session. Feel free to modify as you need to or add additional mobility work.

How to Read the Program

The way this program is written may seem complex at first, but once you understand how to read it, you’ll discover it’s simplicity. First, let’s look at an example day to understand the general flow of training:

Example Session

A1. Rope Assisted One Arm Chin-up 30X1; 3-5; rest 60 x 5 sets

A2. Chest to Wall HSPU; 30X1; 3-5; rest 60 x 5 sets

B. 20 Minute AMRAP for Quality: 10 second eccentric Muscle-up

C. Dumbbell Cuban Rotation 4020; 8-10; rest 90; x 5 sets

After a sufficient warm-up, you will cycle between A1 and A2 five times, resting 60 seconds after each exercise (the @4010 is described in the next section)

      1. Perform A1 for 3-5 reps, rest 60 seconds

      2. Perform A2 for 3-5 reps, rest 60 seconds

      3. Perform A1 for 3-5 reps, rest 60 seconds

      4. etc

Next you will move onto the B. In this particular case you need to accumulate as many reps as possible of the Assisted Eccentric Muscle-up in 20 minutes.

Lastly After completing 20 minutes of quality work of B, you perform part C five times.


For certain exercises, the tempo at which you perform the reps is written particularly.


False Grip Ring rows; 4010; 6-8 reps; rest 60 x 5 sets

The first number, is the number of seconds for the negative, or eccentric phase, of the rep. For rows in this example, it would be lowering yourself for 4 seconds.

The second number indicates the number of seconds you wait at the bottom of the rep before performing the concentric phase, which would be actual rowing your body up, in this example. Since it is 0, you would immediately row yourself back up after lowering it.

The third number indicates the speed for the concentric or shortening phase. This would be rowing yourself back up in this example. There are two ways the concentric phase is written in this program:

  1. X means as fast as possible

  2. A number indicates seconds

The fourth number indicates the number of seconds to hold at the top of the rep before beginning the eccentric or lengthening phase. In the row, you’d hold yourself at the top for 0 second before lowering back down.

To summarize, in the row example @4010, beginning with yourself at the top, you lower down for 4 seconds (4), immediately row yourself back up (0), take 1 second to pull yourself up (1), hold for 0 seconds at the top (0), and repeat.

Rep Ranges

For certain exercises, the rep prescription is written in a rage as opposed to a specific number.

Let’s look at our false grip ring row example again.

False Grip Ring Rows @4010; 6-8 reps; rest 60 x 5 sets

This means you should be attempting to achieve at least 6 reps a set, with the goal of progressing towards 8 reps for all sets.