A 3-Move Workout for Total Performance (Thunctional Three…)

By on August 25, 2023

I just posted a video sharing a three-move routine for total performance, awkwardly titled: “Thunctional Three.”

I made it bad on purpose.

(Why am I so intent on undermining myself? That’s one for therapy…)

Aaaanyway. As much as I believe that you should train with a variety of movements to get the most out of your body, I also understand the appeal of simplicity. This felt like a fun thought experiment.

And the three movements I selected are:

  • Lizard Crawl
  • Cross-Body Clean and Press
  • Bodyweight Row OR Arched Pull Up (From a Tree Branch)
Lizard Crawl

The aim, here, being to create the simplest workout possible with three moves, while still addressing as many functions of the body as possible. This workout SHOULD provide stimulus for nearly every major muscle group, train all three planes of motion, develop mobility, increase strength endurance/work capacity, improve cardio, enhance coordination, and develop an awesome physique.

Watch the video for a detailed explanation as to how and why I chose those exercises. Then, once you’re on board, read on to find out how to implement them as an actual program with progression.

Performing the Workout

  • Warm up
  • Cross Body Clean and Press 3 x 10 (Either side)
  • Lizard Crawl 5 x 1 Minute
  • Bodyweight Row to Failure OR Arched Pull Up 3 x Failure
  • Cool down


We start with the cross body clean and press, as that is the most technically demanding and potentially dangerous of the three moves – we want to do it when fresh (after a full warm up). The exercise should be performed with a weight that allows you to complete about 12-15 total reps, but you’ll be stopping at ten.

This is the aim, anyway. As you learn the movement, start with an even lighter weight. Don’t progress to heavier options until you are confident performing the movement. Watch the video for guidance and seek in-person tutelage if you’re unsure.


You should find that this gets you quite gassed out but also offers a shoulder pump and slight leg pump. Rest for one minute after each round before starting again.

Next up is the lizard crawl. This one is done for time. Aim to complete five rounds of one minute crawls with 30 second rest-times in between. This is big on strength-endurance and will offer some cardio as well – though you’ll also find you develop some strength and control in the pushing muscles as a result.


Finally, you’re finishing with a simple block of 3 x failure bodyweight rows or arched pull ups. One minute rest times.

Start with bodyweight rows. Once you can perform sets of 3 x 15, bringing your chest all the way to the bar, move on to arched pull ups. You can also use mechanical drop sets, if you so wish.

For bonus credit, perform EITHER exercise from a tree branch.

About Adam Sinicki

Adam Sinicki, AKA The Bioneer, is a writer, personal trainer, author, entrepreneur, and web developer. I've been writing about health, psychology, and fitness for the past 10+ years and have a fascination with the limits of human performance. When I'm not running my online businesses or training, I love sandwiches, computer games, comics, and hanging out with my family.


  1. Joe says:

    Really like this one, as I was struggling myself on what movements I want to do that cover the most bases for me.
    Mine are:
    Mace/club swinging
    Rock climbing
    Farmer walks/sled push

  2. I’m in school right now but that’s great workouts for me as well

  3. Dan says:

    This is great — thanks! I love routines like this that I can look into implementing in a work-from-home environment. All you need here is a door-frame pull-up bar and a kettlebell (or few)!

    Do you think progressing towards lizard crawls up and down the stairs could substitute for hills for those of us who unfortunately don’t have ready access to the great outdoors? Also, are there any others common structures you can think of where one who doesn’t have access to bars at a gym could perform bodyweight rows safely/conveniently?

Leave a Reply

Your email address will not be published. Required fields are marked *

error: Content is protected !!