- The Horse Pull: This exercise helps with the referee's position and can be done with or without straps.
- Rope Climbs: This exercise helps build lat strength, grip strength, and explosive pulling power.
- Walking Lunges: This exercise helps build strength in the quads, posterior chain, and back.
- Assault Bike: This exercise helps improve endurance and recovery time.
- Single Leg Squat: This exercise helps build unilateral strength and trunk control.
- Explosive Push-ups: This exercise helps build explosive pushing power and force absorption.
- Homer: This exercise helps build forearm and bicep strength.
- Bound from Knees: This exercise helps with explosive stand-ups and rapid recruitment.
