July 16, 2016

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I have been on the road for a few day.  The purpose of the trip was to attend the biggest fishing convention in the World and meet with all my sponsors, partners and prospective sponsors. 

I saw lots of old friends and made some new ones.  It was a great year!  All our sponsors were very happy and we made some new relationships.

Perhaps the highlight of the entire trip was meeting this gentleman who told me that he had found Saltwater Experience through my other show, Fitness Truth.  I was surprised to hear this, but even happier to hear him tell me that he had changed his life and lost over 100 lbs after watching the show.  He then started a family.

I have always said that I did Fitness Truth to try to reach people just like him and if I could make a difference in just one person's life, then it would all be worth it.  Well, that day came, and he told me how important the show was to his life and how it forever changed it for the better.

This made me really happy.

I was able to get workouts in every day.  Mostly, the deck of cards at 5 am with some Wim Hof breathing, but today, me and Builder, built a little gym in the parking lot of the crappy hotel we are staying in. 

Notice the Rogue portable pullup bar slung over a tree branch.  I was very happy to use this.

I actually did not use it due to a slight injury in my left bicep, but did the 500 swing Kettlebell workout instead.  Last time I finished in 27:02 but it took me 27:45 today.  It was much hotter today.

Tomorrow, we start filming, so stay tuned for some fishing pictures tomorrow.

July 11, 2016

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Great morning!

Started off with

Baseline

Row 500m

40 Air Squats

30 Abmat situps

20 pushups

10 Pullups

for time

then

Warm up for DT

then

DT

12 Deadlifts

9 Hang Power Cleans

6 Jerk

x 5 rounds for time

Rx=155 lbs

 

DT is always a very tough workout.  155 for me is a very tough weight.  Actually, it simply crushes me.

I was right next to Trevor and watched him pull ahead of me doing this workout almost unbroken.  Mine...not unbroken.  I wanted to go under 12 minutes and Trevor was shooting for sub 8.

Trevor actually got sub 8 minutes but I may have gone out too fast and got crushed in the later rounds.  12 minutes came and went and I was still working.  I finished in 14:12 today which was disappointing.  I have alot of work to do and could get much stronger in the hang clean, clean and jerk.

Always something to work on .

 

Top 6 Travel workouts with little or no equipment

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Here are my 6 favorite travel workouts with little or no equipment for a life on the road:

6. 3 miles/300 pushups- This one is easy.  Take your running shoes and get in 3 miles with a running clock.  At any time before, during or after the run, complete 300 pushups.  You can break this up anyway you want.  I typically start the clock, then do 50 pushups and take off on the run.  At some sort of landmark like a stop sign, tree, power pole or other mark, I will drop and do 50 more.  I try to get them all done during the run and increase the pace at the end of the run.  This is my way to do it, but certainly not the only way. 

If you can bring a single Kettlebell on the road with you, the Dan John 500 swing workout can definitely get you by until you can get back to the gym

5. If you can bring a single kettlebell or you are staying in a hotel with a gym that has dumbbells, try this one:

Dan John's 500 swing workout

Find a 53 lb kettlebell or a 50 lb dumbbell (scale according to your fitness)

Choose an accessory exercise from this list: Goblet Squat, Air Squat, Pullup, Pushup, Dip

Perform Russian Kettlebell Swings (to eye level, not overhead) and accessory exercise in the following sets for one round.  In this example I chose pullups.

10 swings, 1 Pullup

15 swings, 2 pullups

25 swings, 3 pullups

50 swings, rest :30-1:00

Complete 5 rounds for time. 

This is 500 swings.  Want to make it harder?  Do American swings which go fully overhead.

This is a typical crappy hotel gym.  If you look at the bottom of the dumbbell rack, there is usally a 45 or 50 that doesnt get much use.  Grab a single dumbbell and try the Magic 50

4. Magic 50

If you have access to a hotel gym, chances are pretty good that you can find a single dumbbell.  This workout is simple, but surprisingly effective and always painful.

5 snatches each arm

5 swings each arm

10 Burpees

x 5 rounds for time

I like a 50 lb dumbbell for this, but I also use a 53 lb kettlebell if I have brought one.  Scale according to your fitness.  Make it harder by adding rounds.  At hotel gyms that only have up to a 30lb dumbbell, I might do a Magic 100 which would be 10 rounds.

Here is a typical Hampton Inn room.  I have done 100 burpees countless times in the space just in front of the bed

3. 100 burpees for time

This one cant get any simpler.  Throw yourself onto the floor, get up and jump with a clap overhead.  Do this 100 times as fast as you can.

If there is a park nearby and you are lucky enough to find a setup like this, Murph is an excellent road workout

2.  Murph

If you can find a pullup bar or a tree limb or anything to pull yourself up on, this is an outstanding workout.

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

For time

Without a doubt, my go-to road workout is a simple, but effective deck of cards.  I never travel anywhere without a deck of cards.  If you were to forget, they are readily available at most cash registers, airport shops and hotel gift shops.  Always carry one

1. Best travel workout of all time.....

Deck of cards

Here is a link to a post on the Deck of cards, but I will also explain here.

Simply get a deck of cards (I never travel without one) and shuffle. 

Face cards =10 reps

Aces = 11 reps

All other cards are face value

Designate an exercise to each suit, flip cards and get moving.

My go to travel deck of cards is this:

Spades = Burpees

Clubs = Pushups

Hearts = Situps

Diamonds = Squats

Joker = 100 double unders ( I also always travel with a jump rope)

If you are on the road for a while and feeling guilty about missing your gym time, throw every key card from your trip into the deck as well and use them as additional Jokers.  It gets progressively tougher every day.

Another:

All Black Cards = Burpees

All Red Cards = Pushups

Jokers = 400 m run

You can make this as tough as you want to and there are endless combinations.  Even if you do the same combination every day, simply shuffling the cards makes it different every time.

There is no excuse for not staying in shape on the road. 

July 6, 2016

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A day of fun, movement based recovery turned bad this morning.

I planned a somewhat light, partner workout that would get us moving and eliminate even more of the lactic acid or at least the rusty feeling from the 3 Hero workout.

What was supposed to be pretty easy was deceptively difficult and about 5 minutes too long.

It was simple...

Partner A crab walks 20 m while Partner B does overhead walking lunges next to him for the same distance.  Upon reaching the line, switch and go back to the starting line.  Then, line up head to head and do 20 of what i called "low 5" pushups. This is a simple exercise but it does add a bit of difficulty to the standard pushups. 

Both partners go from the plank position to the bottom of the pushup, touch their chest and return to fully extended and then reach out their hand and slap a low 5 to their partner.  It seems simple and it is, but it does require absolute full extension and synchronization. 

We did this for as many rounds as possible in 15 minutes.  After round 2 most of us were pretty smoked because it was tougher than expected, but we are all still trying to recover from the 3 Hero day. 

I managed 6 full rounds and most others were right behind me. 

Next we either ran 1.5 miles as a time trial (12 min) with a 20 burpee penalty for being late or row for 12 minutes and hit 3000m or face to 20 burpees.

Most guys made the cut off, but a couple...including me, did not.  I came in 39 m short on the row and did my 20 burpees.

Maybe we can take a little break tomorrow...

or maybe not

 

4th of July 3 Heroes (or 4) Workout

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At 5:15 am Matt Greenwell showed up at the RRL.  We both did 5 rounds of Win Hof Breathing followed by pushups as the hose filled the horse trough for post workout ice baths. 

Soon, others showed up ready to challenge themselves with a new workout for us.  I came up with the idea for a 3 Hero workout to celebrate the 4th of July and give thanks to those who have served and sacrificed for our freedom. 

The rules for today were simple...each of us would do a mandatory Murph workout which is:

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

then we could pick any 2 published CrossFit Hero workouts and get them done.

I chose to do the Murph followed by

Coe

10 Thrusters at 95 lbs

10 ring pushups

x 10 rounds

then

Jack

10 Push Press at 115 lbs

10 Kettlebell Swings at 53 lbs

10 box jumps at 24"

AMRAP 20 minutes

This workout or all 3 of these workouts took me 99 minutes to complete. 

Following the completion of the last workout, I put 120 pounds of ice in a tub with water and took a 10 minute ice bath, followed by a few attempts at a 30 second breath hold in the ice water.  I only could manage 25 seconds, but the ice water was invigorating.

Most of us selected 3 workouts to do, but Trevor did 4 back to back to back to back Murphs.  This is 400 pullups, 800 pushups, 1200 squats, and 8 miles of running.  Kyle also did 4 workouts today.

Today was one of the most fun days I can remember at the RRL.  We were working hard but not trying to set any records.  We just plodded through a ridiculous amount of work.  We were rewarded with a beautiful ice bath at the end.  We had a few beers and gatorades and a lot of laughs.

If I were to have looked at this amount of work 12 years ago, I would have thought it was impossible.  Today, however, we all came with a different mindset.  A mindset that was programmed for 3 Hero workouts when we showed up.  With this mindset, the first Murph passed easily, almost effortlessly.  The second and third also passed quickly.  Of course, the work was hard, but we all had the mindset for an ultra long workout. 

If you have the mindset for a 100 mile race, a half marathon doesnt seem too bad. 

The other thing that really helped was the comraderie.  I am so fortunate to have a group of friends that will not only do something like this with me, but show up and challenge me to take it even further. 

Get your mind right and you can accomplish anything.

4th of July 3 Heroes Workout

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On the 4th of July, we will get together to celebrate and be thankful for our freedom, our families, and our friends.

The rules are simple:

1. Start with a mandatory Murph.  Do this however you want based upon your fitness, injuries or motivation.  Use a 20 lb vest or go slick, do it partitioned or non-partitioned.

2. Then, pick any 2 Hero workouts from the list below and get them done!

3. Celebrate, be thankful, eat great food and watch some fireworks.  Oh yea...ice bath might be a good idea too.

Want to do this with us?  You can.  Email me or leave a comment and I'll tell you how.

From Beyond the Whiteboard organized from easiest to hardest

Griff 7,260 Posts 13 Difficulty

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Run Run (Backwards)
Log Plan Favorite

11 mins 53 secs | Rx'd - almost 6 years ago 4 Posts
Jerry 9,125 Posts 14 Difficulty

For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi

Run Row
Log Plan Favorite

22 mins 33 secs | Rx'd - 9 months ago 7 Posts
Riley 716 Posts 20 Difficulty

For time:
Run, 1.5 mi
150 Burpees
Run, 1.5 mi

If you've got a weight vest or body armor, wear it.

Run Burpee
Log Plan Favorite

0 Posts
Brenton 3,685 Posts 20 Difficulty

5 rounds for time of:
Bear Crawl, 100 ft
Standing Broad Jump, 100 ft

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Bear Crawl Standing Broad Jump
Log Plan Favorite

7 mins 37 secs | Rx'd - about 1 year ago 5 Posts
Randy 27,495 Posts 21 Difficulty

For time:
75 Power Snatches, 75/55 lbs

Power Snatch
Log Plan Favorite

5 mins 19 secs | Rx'd - over 3 years ago 3 Posts
Jenny 1,385 Posts 25 Difficulty

Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 45 lbs
20 Back Squats, 45 lbs
Run, 400 m

Overhead Squat Back Squat Run
Log Plan Favorite

0 Posts
Small 1,973 Posts 28 Difficulty

3 rounds for time of:
Row, 1000 m
50 Burpees
50 Box Jumps, 24 in
Run, 800 m

Row Burpee Box Jump Run
Log Plan Favorite

43 mins 44 secs | Rx'd - about 2 months ago 1 Post
Loredo 6,859 Posts 28 Difficulty

6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m

Air Squat Push-up Walking Lunge Run
Log Plan Favorite

19 mins 54 secs | Rx'd - about 2 years ago 1 Post
Maupin 800 Posts 30 Difficulty

4 rounds for time of:
Run, 800 m
49 Push-ups
49 AbMat Sit-ups
49 Air Squats

Run Push-up AbMat Sit-up Air Squat
Log Plan Favorite

30 mins 42 secs | Rx'd - 3 months ago 1 Post
Sisson 1,061 Posts 31 Difficulty

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run, 200 m

If you've got a 20-lb. vest or body armor, wear it.

Rope Climb Burpee Run
Log Plan Favorite

0 Posts
Wittman 8,485 Posts 31 Difficulty

7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in

Kettlebell Swing Power Clean Box Jump
Log Plan Favorite

20 mins 14 secs | Rx'd - over 1 year ago 1 Post
Sham 2,291 Posts 31 Difficulty

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run, 100 m

Deadlift Run
Log Plan Favorite

0 Posts
Rahoi 6,367 Posts 32 Difficulty

Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24 in
6 Thrusters, 95 lbs
6 Bar-facing Burpees

Box Jump Thruster Bar Facing Burpee
Log Plan Favorite

7 rounds + 12 Box Jumps + 6 Thru... - 11 months ago 1 Post
Gallant 949 Posts 32 Difficulty

For time:
Run (medicine ball), 20 lbs, 1 mi
60 Burpee Pull Ups
Run (medicine ball), 20 lbs, 800 m
30 Burpee Pull Ups
Run (medicine ball), 20 lbs, 400 m
15 Burpee Pull Ups

Run (medicine ball) Burpee Pull-up
Log Plan Favorite

0 Posts
Michael 14,718 Posts 34 Difficulty

3 rounds for time of:
Run, 800 m
50 Back Extensions
50 Sit Up (Ghd)s

Run Back Extension GHD Sit-up
Log Plan Favorite

26 mins 27 secs | Rx'd - over 1 year ago 2 Posts
DG 1,078 Posts 36 Difficulty

Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Dumbbell Thrusters, 35 lbs
12 Dumbbell Walking Lunges, 35 lbs

Toes-to-bar Dumbbell Thruster Dumbbell Walking Lunge
Log Plan Favorite

0 Posts
Omar 2,758 Posts 36 Difficulty

For time:
10 Thrusters, 95/65 lbs
15 Burpee (Bar Facing)s
20 Thrusters, 95/65 lbs
25 Burpee (Bar Facing)s
30 Thrusters, 95/65 lbs
35 Burpee (Bar Facing)s

Thruster Bar Facing Burpee
Log Plan Favorite

14 mins 5 secs | Rx'd - 12 months ago 2 Posts
Morrison 6,909 Posts 37 Difficulty

50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing, 1.5/1 pood

Wall Ball Box Jump Kettlebell Swing
Log Plan Favorite

24 mins 5 secs | Rx'd - about 1 year ago 1 Post
Bradley 3,892 Posts 37 Difficulty

10 rounds for time of:
Sprint, 100 m
10 Pull-ups
Sprint, 100 m
10 Burpees
Rest 30 secs

Sprint Pull-up Burpee
Log Plan Favorite

0 Posts
Stephen 1,011 Posts 37 Difficulty

30-25-20-15-10-5 reps, for time of:
GHD Sit-up
Back Extension
Knees To Elbow
Stiff Legged Deadlift, 95 lbs

GHD Sit-up Back Extension Knees To Elbow Stiff Legged Deadlift
Log Plan Favorite

16 mins 16 secs | Rx'd - almost 6 years ago 1 Post
Murph 49,251 Posts 38 Difficulty

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Run Pull-up Push-up Air Squat
Log Plan Favorite

43 mins 49 secs | Rx'd - 6 months ago 9 Posts
Rene 1,838 Posts 39 Difficulty

7 rounds for time of:
Run, 400 m
21 Walking Lunges
15 Pull-ups
9 Burpees

If you have a 20-lb. weight vest or body armor, wear it.

Run Walking Lunge Pull-up Burpee
Log Plan Favorite

30 mins 55 secs | Rx'd - about 1 month ago 1 Post
Jennifer 1,228 Posts 40 Difficulty

Complete as many rounds as possible in 26 mins of:
10 Pull-ups
15 Kettlebell Swings, 53/35 lbs
20 Box Jumps, 24/20 in

Pull-up Kettlebell Swing Box Jump
Log Plan Favorite

0 Posts
Wood 5,094 Posts 40 Difficulty

5 rounds for time of:
Run, 400 m
10 Burpee Box Jumps, 24 in
10 Sumo Deadlift High Pulls, 95 lbs
10 Thrusters, 95 lbs
Rest 1 min

Run Burpee Box Jump Sumo Deadlift High-pull Thruster
Log Plan Favorite

24 mins 49 secs | Rx'd - almost 4 years ago 1 Post
Adrian 2,422 Posts 42 Difficulty

7 rounds for time of:
3 Forward Rolls
5 Wall Climbs
7 Toes To Bars
9 Box Jump (30 in.)s

Forward Roll Wall Climb Toes-to-bar Box Jump (30 in.)
Log Plan Favorite

0 Posts
Josh 5,840 Posts 43 Difficulty

For time:
21 Overhead Squats, 95/65 lbs
42 Pull-ups
15 Overhead Squats, 95/65 lbs
30 Pull-ups
9 Overhead Squats, 95/65 lbs
18 Pull-ups

Overhead Squat Pull-up
Log Plan Favorite

10 mins 11 secs | Rx'd - over 6 years ago 1 Post
Daniel 8,623 Posts 43 Difficulty

For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95/65 lbs
Run, 800 m
21 Thrusters, 95/65 lbs
Run, 400 m
50 Pull-ups

Pull-up Run Thruster
Log Plan Favorite

14 mins 53 secs | Rx'd - 9 months ago 7 Posts
Weston 606 Posts 44 Difficulty

5 rounds for time of:
Row, 1000 m
Farmers Walk (Dumbbell), 45 lbs, 200 m
Waiter Walk (Right Arm), 45 lbs, 50 m
Waiter Walk (Left Arm), 45 lbs, 50 m

Use dumbbell for waiter walk.

Row Farmers Walk (Dumbbell) Waiter Walk (Right Arm) Waiter Walk (Left Arm)
Log Plan Favorite

0 Posts
Badger 8,044 Posts 44 Difficulty

3 rounds for time of:
30 Squat Cleans, 95/65 lbs
30 Pull-ups
Run, 800 m

Squat Clean Pull-up Run
Log Plan Favorite

25 mins 2 secs | Rx'd - almost 6 years ago 3 Posts
Zeus 1,989 Posts 45 Difficulty

3 rounds for time of:
30 Wall Balls, 20/14 lbs
30 Sumo Deadlift High Pulls, 75/55 lbs
30 Box Jumps, 20 in
30 Push Press, 75/55 lbs
30 Row Calories
30 Push-ups
10 Back Squats, 1x bodyweight

Wall Ball Sumo Deadlift High-pull Box Jump Push Press Row Push-up Back Squat
Log Plan Favorite

0 Posts
Carse 1,935 Posts 45 Difficulty

21-18-15-12-9-6-3 reps, for time of:
Squat Clean, 95/65 lbs
Double Under
Deadlift, 185/135 lbs
Box Jump, 24/20 in

Begin each round with a 50 meter Bear crawl.

Bear Crawl Squat Clean Double Under Deadlift Box Jump
Log Plan Favorite

31 mins 27 secs | Rx'd - over 3 years ago 1 Post
Harper 954 Posts 45 Difficulty

Complete as many rounds as possible in 23 mins of:
9 Chest-to-bar Pull-ups
15 Power Cleans, 135/95 lbs
21 Air Squats
Run (Weighted), 45/35 lbs, 400 m

Chest-to-bar Pull-up Power Clean Air Squat Run (Weighted)
Log Plan Favorite

0 Posts
Coe 5,006 Posts 46 Difficulty

10 rounds for time of:
10 Thrusters, 95 lbs
10 Push Up (Rings)s

Post total time.

Thruster Ring Push-up
Log Plan Favorite

0 Posts
Rankel 5,790 Posts 46 Difficulty

Complete as many rounds as possible in 20 mins of:
6 Deadlifts, 225 lbs
7 Burpee Pull Ups
10 Kettlebell Swings, 2 pood
Run, 200 m


Post total rounds.

Deadlift Burpee Pull-up Kettlebell Swing Run
Log Plan Favorite

6 rounds + 6 Deadlifts + 7 Burpe... - over 1 year ago 2 Posts
Glen 2,083 Posts 47 Difficulty

For time:
30 Clean & Jerks, 135/95 lbs
Run, 1 mi
10 Rope Climbs, 15 ft
Run, 1 mi
100 Burpees

Clean & Jerk Run Rope Climb Burpee
Log Plan Favorite

32 mins 21 secs | Rx'd - almost 3 years ago 1 Post
Tumilson 1,020 Posts 47 Difficulty

8 rounds for time of:
Run, 200 m
11 Dumbbell Burpee Deadlifts, 60 lbs

Run Dumbbell Burpee Deadlift
Log Plan Favorite

0 Posts
Jack 17,326 Posts 48 Difficulty

Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Push Press Kettlebell Swing Box Jump
Log Plan Favorite

10 rounds + 10 Push Press + 10 K... - almost 3 years ago 1 Post
Jared 738 Posts 48 Difficulty

4 rounds for time of:
Run, 800 m
40 Pull-ups
70 Push-ups

Run Pull-up Push-up
Log Plan Favorite

0 Posts
Danny 4,051 Posts 48 Difficulty

Complete as many rounds as possible in 20 mins of:
30 Box Jumps, 24 in
20 Push Press, 115 lbs
30 Pull-ups

Box Jump Push Press Pull-up
Log Plan Favorite

4.117 rounds | Rx'd - almost 6 years ago 1 Post
Moore 2,004 Posts 48 Difficulty

Complete as many rounds in 20 minutes as you can of:
1 Rope Climb, 15 ft
Run, 400 m
max rep Handstand Push-ups

Rope Climb Run Handstand Push-up
Log Plan Favorite

84 reps | 22, 14, 12, 12, 12, an... - 4 months ago 1 Post
Hidalgo 1,593 Posts 48 Difficulty

For time:
Run, 2 mi
Rest 2 mins
20 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in
20 Overhead Walking Lunge With Plates, 45/35 lbs
20 Box Jumps, 24/20 in
20 Squat Cleans, 135/95 lbs
Rest 2 mins
Run, 2 mi


If you've got a twenty pound vest or body armor, wear it.

Post total time.

Run Squat Clean Box Jump Overhead Walking Lunge With Plate
Log Plan Favorite

47 mins 34 secs | Rx'd - over 4 years ago 1 Post
White 3,663 Posts 48 Difficulty

5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates, 45 lbs
Run, 400 m

Rope Climb Toes-to-bar Overhead Walking Lunge With Plate Run
Log Plan Favorite

22 mins 32 secs | Not Rx'd - over 2 years ago 1 Post
Scooter 651 Posts 49 Difficulty

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Partner deadlift Double Under Pull-up Push-up Sprint
Log Plan Favorite

20 rounds + 30 Double Unders + 1... - 20 days ago 1 Post
Manion 4,341 Posts 49 Difficulty

7 rounds for time of:
Run, 400 m
29 Back Squats, 135 lbs


Post total time.

Run Back Squat
Log Plan Favorite

0 Posts
The Don 2,088 Posts 50 Difficulty

For time:
66 Deadlifts, 110 lbs
66 Box Jumps, 24 in
66 Kettlebell Swings, 53 lbs
66 Knees To Elbows
66 Sit-up (standard)s
66 Pull-ups
66 Thrusters, 55 lbs
66 Wall Balls, 20 lbs
66 Burpees
66 Double Unders

Deadlift Box Jump Kettlebell Swing Knees To Elbow Sit-up (standard) Pull-up Thruster Wall Ball Burpee Double Under
Log Plan Favorite

42 mins 3 secs | Rx'd - over 2 years ago 1 Post
T.U.P. 1,187 Posts 50 Difficulty

15-12-9-6-3 reps, for time of:
Power Clean, 135/95 lbs
Pull-up
Front Squat, 135/95 lbs
Pull-up

Power Clean Pull-up Front Squat
Log Plan Favorite

0 Posts
Severin 1,251 Posts 50 Difficulty

For time:
50 Pull Up (Strict)s
100 Push-up (hand release)s
Run, 5 km


If you've got a twenty pound vest or body armor, wear it.

Post total time.

Strict Pull-up Push-up (hand release) Run
Log Plan Favorite

42 mins 37 secs | Rx'd - almost 3 years ago 1 Post
Tommy V 3,075 Posts 50 Difficulty

For time:
21 Thrusters, 115 lbs
12 Rope Climbs, 15 ft
15 Thrusters, 115 lbs
9 Rope Climbs, 15 ft
9 Thrusters, 115 lbs
6 Rope Climbs, 15 ft

Thruster Rope Climb
Log Plan Favorite

18 mins 33 secs | Rx'd - over 6 years ago 1 Post
Santora 1,271 Posts 51 Difficulty

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Post total reps and reps per round.

Squat Clean Shuttle Run Deadlift Burpee Jerk
Log Plan Favorite

0 Posts
Falkel 1,142 Posts 51 Difficulty

Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

Handstand Push-up Box Jump Rope Climb
Log Plan Favorite

0 Posts
Donny 2,663 Posts 51 Difficulty

21-15-9-9-15-21 reps, for time of:
Deadlift, 225/155 lbs
Burpee

Deadlift Burpee
Log Plan Favorite

0 Posts
Bowen 613 Posts 51 Difficulty

3 rounds for time of:
Run, 800 m
7 Deadlifts, 275/185 lbs
10 Burpee Pull Ups
14 Single Arm Kettlebell Thrusters, 53/35 lbs (7 each arm)
20 Box Jumps, 24/20 in

Run Deadlift Burpee Pull-up Single Arm Kettlebell Thruster Box Jump
Log Plan Favorite

0 Posts
Bradshaw 6,575 Posts 52 Difficulty

10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225/155 lbs
12 Pull-ups
24 Double Unders

Handstand Push-up Deadlift Pull-up Double Under
Log Plan Favorite

0 Posts
Pheezy 1,603 Posts 52 Difficulty

3 rounds for time of:
5 Front Squats, 165 lbs
18 Pull-ups
5 Deadlifts, 225 lbs
18 Toes To Bars
5 Push Jerks, 165 lbs
18 Push-up (hand release)s


Post total time.

Front Squat Pull-up Deadlift Toes-to-bar Push Jerk Push-up (hand release)
Log Plan Favorite

14 mins 8 secs | Rx'd - 7 months ago 1 Post
Collin 1,311 Posts 53 Difficulty

6 rounds for time of:
Sandbag Carry, 50 lbs, 400 m
12 Push Press, 115 lbs
12 Box Jumps, 24 in
12 Sumo Deadlift High Pulls, 95 lbs


Post total time.

Sandbag Carry Push Press Box Jump Sumo Deadlift High-pull
Log Plan Favorite

33 mins 15 secs | Rx'd - about 5 years ago 1 Post
Sean 1,169 Posts 53 Difficulty

10 rounds for time of:
11 Chest-to-bar Pull-ups
22 Front Squats, 75/55 lbs

Chest-to-bar Pull-up Front Squat
Log Plan Favorite

25 mins | Rx'd - about 1 year ago 1 Post
Ralph 738 Posts 53 Difficulty

4 rounds for time of:
8 Deadlifts, 250 lbs
16 Burpees
3 Rope Climbs, 15 ft
Run, 600 m

Deadlift Burpee Rope Climb Run
Log Plan Favorite

0 Posts
Whitten 3,792 Posts 53 Difficulty

5 rounds for time of:
22 Kettlebell Swings, 2 pood
22 Box Jumps, 24 in
Run, 400 m
22 Burpees
22 Wall Balls, 20 lbs

Kettlebell Swing Box Jump Run Burpee Wall Ball
Log Plan Favorite

38 mins 54 secs | Rx'd - 4 months ago 1 Post
McGhee 7,824 Posts 53 Difficulty

Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in

Deadlift Push-up Box Jump
Log Plan Favorite

16 rounds + 5 Deadlifts + 13 Pus... - over 2 years ago 1 Post
Erin 2,511 Posts 53 Difficulty

5 rounds for time of:
15 Dumbbell Split Cleans, 40 lbs
21 Pull-ups

Dumbbell Split Clean Pull-up
Log Plan Favorite

12 mins 28 secs | Rx'd - 8 months ago 1 Post
Roy 3,217 Posts 54 Difficulty

5 rounds for time of:
15 Deadlifts, 225 lbs
20 Box Jumps, 24 in
25 Pull-ups

Deadlift Box Jump Pull-up
Log Plan Favorite

16 mins 52 secs | Rx'd - almost 5 years ago 1 Post
Holbrook 3,026 Posts 54 Difficulty

10 rounds, each round for time, of:
5 Thrusters, 115/75 lbs
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.

Thruster Pull-up Sprint
Log Plan Favorite

8 mins 48 secs | (53 secs), (53 ... - almost 5 years ago 1 Post
Hamilton 710 Posts 54 Difficulty

3 rounds for time of:
Row, 1000 m
50 Push-ups
Run, 1000 m
50 Pull-ups

Row Push-up Run Pull-up
Log Plan Favorite

0 Posts
Nutts 7,568 Posts 55 Difficulty

For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Run, 45/35# plate, 400 m

Handstand Push-up Deadlift Box Jump Pull-up Wall Ball Double Under Run
Log Plan Favorite

18 mins 52 secs | Rx'd - about 3 years ago 3 Posts
J.T. 17,813 Posts 55 Difficulty

21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up

Handstand Push-up Ring Dip Push-up
Log Plan Favorite

6 mins 27 secs | Rx'd - over 4 years ago 4 Posts
Weaver 726 Posts 55 Difficulty

4 rounds for time of:
10 Pull Up (L)s
15 Push-ups
15 Pull Up (Chest To Bar)s
15 Push-ups
20 Pull-ups
15 Push-ups

Pull Up (L) Push-up Chest-to-bar Pull-up Pull-up
Log Plan Favorite

0 Posts
Klepto 4,065 Posts 55 Difficulty

4 rounds for time of:
27 Box Jumps, 24 in
20 Burpees
11 Squat Cleans, 145 lbs

Box Jump Burpee Squat Clean
Log Plan Favorite

19 mins 16 secs | Rx'd - 3 months ago 1 Post
Blake 3,960 Posts 56 Difficulty

4 rounds for time of:
Overhead Walking Lunge With Plate, 45 lbs, 100 ft
30 Box Jumps, 24 in
20 Wall Balls, 20 lbs
10 Handstand Push Ups

Overhead Walking Lunge With Plate Box Jump Wall Ball Handstand Push-up
Log Plan Favorite

0 Posts
RJ 1,426 Posts 56 Difficulty

5 rounds for time of:
Run, 800 m
5 Rope Climbs, 15 ft
50 Push-ups

Run Rope Climb Push-up
Log Plan Favorite

38 mins 17 secs | Rx'd - almost 2 years ago 1 Post
Hammer 5,493 Posts 57 Difficulty

5 rounds, each round for time, of:
5 Power Cleans, 135 lbs
10 Front Squats, 135 lbs
5 Jerks, 135 lbs
20 Pull-ups

Rest 1:30 between each round.

Power Clean Front Squat Jerk Pull-up
Log Plan Favorite

9 mins 30 secs | (1 min 27 secs)... - about 2 years ago 1 Post
Ricky 755 Posts 57 Difficulty

Complete as many rounds as possible in 20 mins of:
10 Pull-ups
5 Dumbbell Deadlifts, 75 lbs
8 Push Press, 135 lbs

Pull-up Dumbbell Deadlift Push Press
Log Plan Favorite

0 Posts
Moon 636 Posts 58 Difficulty

7 rounds for time of:
10 Dumbbell Hang Split Snatch (Right Arm)s, 40 lbs
1 Rope Climb, 15 ft
10 Dumbbell Hang Split Snatch (Left Arm)s, 40 lbs
1 Rope Climb, 15 ft

Dumbbell Hang Split Snatch (Right Arm) Rope Climb Dumbbell Hang Split Snatch (Left Arm)
Log Plan Favorite

0 Posts
Desforges 1,293 Posts 58 Difficulty

5 rounds for time of:
12 Deadlifts, 225 lbs
20 Pull-ups
12 Clean & Jerks, 135 lbs
20 Knees To Elbows

Post total time.

Deadlift Pull-up Clean & Jerk Knees To Elbow
Log Plan Favorite

36 mins 32 secs | Rx'd - over 2 years ago 1 Post
Jason 1,033 Posts 58 Difficulty

For time:
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Squat Muscle-up
Log Plan Favorite

0 Posts
Del 1,887 Posts 58 Difficulty

For time:
25 Burpees
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Weighted)s, 20/14 lbs
Run (medicine ball), 20/14 lbs, 400 m
25 Handstand Push Ups
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Chest To Bar)s
Run (medicine ball), 20/14 lbs, 400 m
25 Burpees

Burpee Run (medicine ball) Weighted Pull-up Handstand Push-up Chest-to-bar Pull-up
Log Plan Favorite

0 Posts
Forrest 948 Posts 58 Difficulty

3 rounds for time of:
20 Pull Up (L)s
30 Toes To Bars
40 Burpees
Run, 800 m

Post total time.

Pull Up (L) Toes-to-bar Burpee Run
Log Plan Favorite

0 Posts
Jorge 783 Posts 58 Difficulty

For time:
30 GHD Sit-ups
15 Squat Cleans, 155 lbs
24 GHD Sit-ups
12 Squat Cleans, 155 lbs
18 GHD Sit-ups
9 Squat Cleans, 155 lbs
12 GHD Sit-ups
6 Squat Cleans, 155 lbs
6 GHD Sit-ups
3 Squat Cleans, 155 lbs

GHD Sit-up Squat Clean
Log Plan Favorite

0 Posts
Wilmot 1,653 Posts 59 Difficulty

6 rounds for time of:
50 Air Squats
25 Ring Dips

Air Squat Ring Dip
Log Plan Favorite

0 Posts
Bulger 2,821 Posts 59 Difficulty

10 rounds for time of:
Run, 150 m
7 Chest to Bar Pull Ups
7 Front Squats, 135 lbs
7 Handstand Push Ups

Run Chest-to-bar Pull-up Front Squat Handstand Push-up
Log Plan Favorite

20 mins 53 secs | Rx'd - about 2 months ago 1 Post
Nate 22,904 Posts 59 Difficulty

Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 2/1.5 pood

Muscle-up Handstand Push-up Kettlebell Swing
Log Plan Favorite

16 rounds + 2 Muscle Ups + 4 Han... - about 2 years ago 2 Posts
Luke 984 Posts 59 Difficulty

For time:
Run, 400 m
15 Clean & Jerks, 155/115 lbs
Run, 400 m
30 Toes-to-bars
Run, 400 m
45 Wall Balls, 20/14 lbs
Run, 400 m
45 Kettlebell Swings, 53/35 lbs
Run, 400 m
30 Ring Dips
Run, 400 m
15 Weighted Lunges, 155/115 lbs
Run, 400 m

Run Clean & Jerk Toes-to-bar Wall Ball Kettlebell Swing Ring Dip Weighted Lunge
Log Plan Favorite

0 Posts
Abbate 3,665 Posts 59 Difficulty

For time:
Run, 1 mi
21 Clean & Jerks, 155 lbs
Run, 800 m
21 Clean & Jerks, 155 lbs
Run, 1 mi

Run Clean & Jerk
Log Plan Favorite

28 mins 30 secs | Rx'd - about 5 years ago 1 Post
Marco 1,293 Posts 59 Difficulty

3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters, 135/95 lbs

Pull-up Handstand Push-up Thruster
Log Plan Favorite

0 Posts
Santiago 678 Posts 59 Difficulty

7 rounds for time of:
18 Dumbbell Hang Squat Cleans, 35 lbs
18 Pull-ups
10 Power Cleans, 135 lbs
10 Handstand Push Ups

Dumbbell Hang Squat Clean Pull-up Power Clean Handstand Push-up
Log Plan Favorite

0 Posts
Lumberjack 20 7,430 Posts 60 Difficulty

For time:
20 Deadlifts, 275/185 lbs
Run, 400 m
20 Kettlebell Swings, 2/1.5 pood
Run, 400 m
20 Overhead Squats, 115/85 lbs
Run, 400 m
20 Burpees
Run, 400 m
20 Pull Up (Chest To Bar)s
Run, 400 m
20 Box Jumps, 24/20 in
Run, 400 m
20 Dumbbell Squat Cleans, 45/30 lbs
Run, 400 m

Deadlift Run Kettlebell Swing Overhead Squat Burpee Chest-to-bar Pull-up Box Jump Dumbbell Squat Clean
Log Plan Favorite

Completed | Not Rx'd - almost 2 years ago 3 Posts
Hortman 1,066 Posts 62 Difficulty

Complete as many rounds as possible in 45 mins of:
Run, 800 m
80 Air Squats
8 Muscle Ups

Run Air Squat Muscle-up
Log Plan Favorite

5 rounds | Rx'd - about 2 months ago 1 Post
Coffey 525 Posts 62 Difficulty

For time:
Run, 800 m
50 Back Squats, 135/95 lbs
50 Bench Press, 135/95 lbs
Run, 800 m
35 Back Squats, 135/95 lbs
35 Bench Press, 135/95 lbs
Run, 800 m
20 Back Squats, 135/95 lbs
20 Bench Press, 135/95 lbs
Run, 800 m
1 Muscle-up

Run Back Squat Bench Press Muscle-up
Log Plan Favorite

0 Posts
Kutschbach 541 Posts 62 Difficulty

7 rounds for time of:
11 Back Squats, 185/135 lbs
10 Jerks, 135/95 lbs

Back Squat Jerk
Log Plan Favorite

0 Posts
Zembiec 1,028 Posts 63 Difficulty

5 rounds for time of:
11 Back Squats, 185/135 lbs
7 Strict Burpee Pull Ups
Run, 400 m

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

Back Squat Strict Burpee Pull Up Run
Log Plan Favorite

0 Posts
Helton 1,894 Posts 63 Difficulty

3 rounds for time of:
Run, 800 m
30 Dumbbell Squat Cleans, 50 lbs
30 Burpees


Post total time.

Run Dumbbell Squat Clean Burpee
Log Plan Favorite

0 Posts
Ryan 3,857 Posts 63 Difficulty

5 rounds for time of:
7 Muscle Ups
21 Burpees

Muscle-up Burpee
Log Plan Favorite

0 Posts
DT 43,037 Posts 63 Difficulty

5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Deadlift Hang Power Clean Push Jerk
Log Plan Favorite

11 mins 35 secs | Not Rx'd - 8 months ago 7 Posts
TK 1,297 Posts 63 Difficulty

Complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps, 36 in
12 Kettlebell Swings, 2 pood

Strict Pull-up Box Jump Kettlebell Swing
Log Plan Favorite

0 Posts
Dae Han 835 Posts 63 Difficulty

3 rounds for time of:
Run, 45/35 lbs, 800 m
3 Rope Climbs, 15 ft
12 Thrusters, 135/95 lbs

Run Rope Climb Thruster
Log Plan Favorite

35 mins 11 secs | Rx'd - about 4 years ago 1 Post
Hansen 1,846 Posts 63 Difficulty

5 rounds for time of:
30 Kettlebell Swings, 70 lbs
30 Burpees
30 GHD Sit-ups

Kettlebell Swing Burpee GHD Sit-up
Log Plan Favorite

30 mins 31 secs | Rx'd - about 5 years ago 1 Post
Brehm 785 Posts 64 Difficulty

For time:
10 Rope Climbs, 15 ft
20 Back Squats, 225 lbs
30 Handstand Push-ups
40 Calorie Row

Rope Climb Back Squat Handstand Push-up Row
Log Plan Favorite

0 Posts
Gator 2,032 Posts 65 Difficulty

8 rounds for time of:
5 Front Squats, 185 lbs
26 Ring Push-ups

Front Squat Ring Push-up
Log Plan Favorite

0 Posts
Johnson 758 Posts 66 Difficulty

Complete as many rounds as possible in 20 mins of:
9 Deadlifts, 245 lbs
8 Muscle Ups
9 Squat Cleans, 155 lbs

Deadlift Muscle-up Squat Clean
Log Plan Favorite

0 Posts
The Seven 11,128 Posts 66 Difficulty

7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups

Handstand Push-up Thruster Knees To Elbow Deadlift Burpee Kettlebell Swing Pull-up
Log Plan Favorite

33 mins 33 secs | Rx'd - about 3 years ago 2 Posts
Mr. Joshua 2,474 Posts 66 Difficulty

5 rounds for time of:
Run, 400 m
30 Sit Up (Ghd)s
15 Deadlifts, 250 lbs

Run GHD Sit-up Deadlift
Log Plan Favorite

29 mins 5 secs | Not Rx'd - about 1 year ago 6 Posts
Woehlke 585 Posts 66 Difficulty

3 rounds, each round for time, of:
4 Jerks, 185/135 lbs
5 Front Squats, 185/135 lbs
6 Power Cleans, 185/135 lbs
40 Pull-ups
50 Push-ups
60 Sit-ups

Rest 3 mins between each round.

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

Jerk Front Squat Power Clean Pull-up Push-up Sit-up
Log Plan Favorite

0 Posts
Tyler 2,538 Posts 66 Difficulty

5 rounds for time of:
7 Muscle Ups
21 Sumo Deadlift High Pulls, 95/65 lbs

Muscle-up Sumo Deadlift High-pull
Log Plan Favorite

0 Posts
Ledesma 1,325 Posts 67 Difficulty

Complete as many rounds as possible in 20 mins of:
5 Parallete Handstand Push-ups
10 Toes Through Rings
15 Medicine Ball Cleans, 20 lbs

Handstand Push-up (paralletes) Toes Through Ring Medicine Ball Clean
Log Plan Favorite

0 Posts
Thompson 502 Posts 67 Difficulty

10 rounds for time of:
1 Rope Climb, 15 ft
29 Back Squats, 95 lbs
Farmers Carry, 135 lbs barbells, 10 m

Begin the rope climbs seated on the floor.

Rope Climb Back Squat Farmer Carry
Log Plan Favorite

0 Posts
McCluskey 748 Posts 67 Difficulty

3 rounds for time of:
9 Muscle Ups
15 Burpee Pull Ups
21 Pull-ups
Run, 800 m

If you've got a twenty pound vest or body armor, wear it.

Muscle-up Burpee Pull-up Pull-up Run
Log Plan Favorite

0 Posts
Zimmerman 2,012 Posts 67 Difficulty

Complete as many rounds as possible in 25 mins of:
11 Pull Up (Chest To Bar)s
2 Deadlifts, 315 lbs
10 Handstand Push Ups

Post total rounds.

Chest-to-bar Pull-up Deadlift Handstand Push-up
Log Plan Favorite

0 Posts
Big Sexy 684 Posts 67 Difficulty

5 rounds for time of:
6 Deadlifts, 315/205 lbs
6 Burpees
5 Cleans, 225/155 lbs
5 Chest-to-bar Pull-ups
4 Thrusters, 155/105 lbs
4 Muscle-ups

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.

Deadlift Burpee Clean Chest-to-bar Pull-up Thruster Muscle-up
Log Plan Favorite

0 Posts
Bell 2,245 Posts 69 Difficulty

3 rounds for time of:
21 Deadlifts, 185/135 lbs
15 Pull-ups
9 Front Squats, 185/135 lbs

Deadlift Pull-up Front Squat
Log Plan Favorite

0 Posts
Brian 822 Posts 69 Difficulty

3 rounds for time of:
5 Rope Climbs, 15 ft
25 Back Squats, 185/135 lbs

Rope Climb Back Squat
Log Plan Favorite

0 Posts
Walsh 517 Posts 69 Difficulty

4 rounds for time of:
22 Burpee Pull Ups
22 Back Squats, 185/135 lbs
Run (bumper plate), 45/25 lbs, 200 m

Burpee Pull-up Back Squat Run (bumper plate)
Log Plan Favorite

0 Posts
Roney 864 Posts 70 Difficulty

4 rounds for time of:
Run, 200 m
11 Thrusters, 135/95 lbs
Run, 200 m
11 Push Press, 135/95 lbs
Run, 200 m
11 Bench Press, 135/95 lbs

Run Thruster Push Press Bench Press
Log Plan Favorite

32 mins 20 secs | Not Rx'd - 7 months ago 1 Post
Willy 757 Posts 71 Difficulty

3 rounds for time of:
Run, 800 m
5 Front Squats, 225/155 lbs
Run, 200 m
11 Chest-to-bar Pull-ups
Run, 400 m
12 Kettlebell Swings, 2/1.5 pood

Run Front Squat Chest-to-bar Pull-up Kettlebell Swing
Log Plan Favorite

29 mins 19 secs | Rx'd - over 2 years ago 1 Post
AdamBrown 928 Posts 71 Difficulty

2 rounds for time of:
24 Deadlifts, 295 lbs
24 Box Jumps, 24 in
24 Wall Balls, 20 lbs
24 Bench Press, 195 lbs
24 Box Jumps, 24 in
24 Wall Balls, 20 lbs
24 Cleans, 145 lbs

Deadlift Box Jump Wall Ball Bench Press Clean
Log Plan Favorite

0 Posts
Joshie 1,744 Posts 72 Difficulty

3 rounds for time of:
21 Dumbbell Snatch (one arm - R)s, 40 lbs
21 Pull Up (L)s
21 Dumbbell Snatch (one arm - L)s, 40 lbs
21 Pull Up (L)s

These are squat snatches.

Dumbbell Snatch (one arm - R) Pull Up (L) Dumbbell Snatch (one arm - L)
Log Plan Favorite

0 Posts
Paul 1,334 Posts 72 Difficulty

5 rounds for time of:
50 Double Unders
35 Knees To Elbows
Overhead Walk, 185 lbs, 20 yd

Double Under Knees To Elbow Overhead Walk
Log Plan Favorite

0 Posts
Bruck 569 Posts 72 Difficulty

4 rounds for time of:
Run, 400 m
24 Back Squats, 185/135 lbs
24 Jerks, 135/95 lbs

Run Back Squat Jerk
Log Plan Favorite

0 Posts
Bull 1,902 Posts 73 Difficulty

2 rounds for time of:
200 Double Unders
50 Overhead Squats, 135 lbs
50 Pull-ups
Run, 1 mi


Post total time.

Double Under Overhead Squat Pull-up Run
Log Plan Favorite

52 mins 37 secs | Rx'd - about 3 years ago 2 Posts
Cameron 734 Posts 74 Difficulty

For time:
50 Walking Lunges
25 Chest-to-bar Pull-ups
50 Box Jumps, 24/20 in
25 Triple Unders
50 Back Extensions
25 Ring Dips
50 Knees To Elbows
25 Wall Ball (2 For 1)s, 20/14 lbs
50 Sit-up (standard)s
5 Rope Climbs, 15 ft

Walking Lunge Chest-to-bar Pull-up Box Jump Triple Under Back Extension Ring Dip Knees To Elbow Wall Ball (2 For 1) Sit-up (standard) Rope Climb
Log Plan Favorite

22 mins 18 secs | Rx'd - over 1 year ago 1 Post
Barraza 921 Posts 74 Difficulty

Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle Ups

Run Deadlift Burpee Bar Muscle Up
Log Plan Favorite

0 Posts
Holleyman 5,927 Posts 74 Difficulty

30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push Ups
1 Power Clean, 225/155 lbs

Wall Ball Handstand Push-up Power Clean
Log Plan Favorite

0 Posts
Tom 906 Posts 75 Difficulty

Complete as many rounds as possible in 25 mins of:
7 Muscle Ups
11 Thrusters, 155/105 lbs
14 Toes To Bars


Post total Rounds.

Muscle-up Thruster Toes-to-bar
Log Plan Favorite

0 Posts
Ship 1,432 Posts 75 Difficulty

9 rounds for time of:
7 Squat Cleans, 185 lbs
8 Burpee Box Jumps, 36 in

Post total time.

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Squat Clean Burpee Box Jump
Log Plan Favorite

0 Posts
Hall 772 Posts 77 Difficulty

5 rounds for time of:
3 Cleans, 225/155 lbs
Run, 200 m
Alternating Kettlebell Snatch, 1.5/1 pood
Rest 2 mins

Clean Run Alternating Kettlebell Snatch
Log Plan Favorite

0 Posts
Jag 28 1,019 Posts 78 Difficulty

For time:
Run, 800 m
-- then --
28 Kettlebell Swings, 2 pood
28 Pull Up (Strict)s
28 Double Kettlebell Clean & Jerks, 2 pood each
28 Pull Up (Strict)s
-- then --
Run, 800 m

Run Kettlebell Swing Strict Pull-up Double Kettlebell Clean & Jerk
Log Plan Favorite

0 Posts
Nick 759 Posts 78 Difficulty

12 rounds for time of:
10 Dumbbell Hang Squat Cleans, 45 lbs
6 Handstand Push Up on Dumbbells

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

Dumbbell Hang Squat Clean Handstand Push Up (Dumbbells)
Log Plan Favorite

0 Posts
J.J. 1,141 Posts 80 Difficulty

For time:
1 Squat Clean, 185 lbs
10 Handstand Push-up (paralletes)s
2 Squat Cleans, 185 lbs
9 Handstand Push-up (paralletes)s
3 Squat Cleans, 185 lbs
8 Handstand Push-up (paralletes)s
4 Squat Cleans, 185 lbs
7 Handstand Push-up (paralletes)s
5 Squat Cleans, 185 lbs
6 Handstand Push-up (paralletes)s
6 Squat Cleans, 185 lbs
5 Handstand Push-up (paralletes)s
7 Squat Cleans, 185 lbs
4 Handstand Push-up (paralletes)s
8 Squat Cleans, 185 lbs
3 Handstand Push-up (paralletes)s
9 Squat Cleans, 185 lbs
2 Handstand Push-up (paralletes)s
10 Squat Cleans, 185 lbs
1 Handstand Push-up (paralletes)

Squat Clean Handstand Push-up (paralletes)
Log Plan Favorite

0 Posts
Luce 852 Posts 80 Difficulty

Wearing a 20 pound vest, 3 rounds for time of:
Run, 1000 m
10 Muscle Ups
100 Air Squats

Run Muscle-up Air Squat
Log Plan Favorite

0 Posts
Arnie 1,912 Posts 89 Difficulty

For time:
21 Turkish Get-up, Right Arms, 2 pood
50 Kettlebell Swings, 2 pood
21 Kettlebell Overhead Squat - left arms, 2 pood
50 Kettlebell Swings, 2 pood
21 Kettlebell Overhead Squat - right arms, 2 pood
50 Kettlebell Swings, 2 pood
21 Turkish Get-up, Left Arms, 2 pood


Post total time.

Turkish Get-up, Right Arm Kettlebell Swing Kettlebell Overhead Squat Left Arm Kettlebell Overhead Squat Right Arm Turkish Get-up, Left Arm
Log Plan Favorite

25 mins 47 secs | Not Rx'd - over 2 years ago 1 Post

 

 

Tuesday-Thursday June 30,2016

/

While on the road doing my son's Lacrosse tour, the guys have been hitting it pretty hard at the RRL.  See below for their workouts, followed by my road/trailer park workouts

Trevor set a new PR and a new RRL record with a 2:40.  Great work!

While on the road, I tried a workout that I saw my friend Jonathan Hurtado post as he is getting ready for a triple Heavy Goruck.  It is 500 kettlebell swings with a 53 lb kettlebell.  I didnt really know much about this workout, but I later found out that it is Dan John's 10,000 kettlebell swing strength program.  I kind of did it wrong, but got 500 swings in anyway. 

I did it like this:

American swings (completely overhead)

Broken up like this...50, 25, 15, 10

:30 rest between sets, 3:00 rest between rounds, x 5 rounds.

I finished in 40:15.

 

 

Wednesday

Trailer park workout was a simple Deck of cards because I was short on time

Thursday

After reading about the Dan John 10,000 Swing Program (click here to read for yourself)

I decided to try the 500 swings again.  I felt pretty good having done the 500 American swings and only had just a little soreness in my traps.  I wanted to try it again because it calls for doing it 4 times a week.  This seemed like alot, but I also noticed that it called for Russian swings, which is just to eye level not overhead.  The program also calls for accessory exercises to be done after the sets like this: do a set of 10 swings then do one pullup, do a set of 15, then 2 pullups, do a set of 25 then 3 pullups, do the final set of 50 and then rest. 

It could be pullups, front squats, goblet squats, overhead press or really anything.  I was light on gear so I just did air squats today.

This workout was WAY easier than the other way with the American swings.  I finished it this way in 27:02.  I like this workout though.  Great for grip strength and overall posterior chain development.  I only need one kettlebell and can do it on the road easily.  If I were to be gone for a month at some point, I would definitely consider this as a great road workout that will keep you in shape and mentally tough.

We will watch 2 games tomorrow and then head home.  Lots of drive time ahead.  I will get in some type of workout in the morning before the game.

 

 

Friday June 17, 2016

/

5 AM

Breakthrough today--

After doing the Wim Hof Breathing method daily since October, I have suspected some performance increases but havent been able to really point my finger to one thing directly benefited from the breathing...until today.

100 Burpees is a very simple workout that takes you into a very dark place.  It is the fastest way to judge your fitness.  You need no equipment, just a watch and 6 feet.

I have done 100 burpees many, many times as a stand alone workout or as a part of a larger workout.  I have done them where I jump onto some sort of platform like a tire or bumper plates, simply clapping overhead or with a weight vest or even a ruck on.  The standard burpee calls for a clap overhead and for a jump that gets both feet off the ground.  You should fully extend your hips as you stand.

With these standards, I have raced the clock and my past performances for 15-20 years.  Never, NEVER have I been able to do 100 consecutive burpees until I started the breathing.  This goes for all the time that I was running a ton and my bodyweight was down close to 140 pounds...Burpees were slow then because I was weak.  Fast forward to the times that I consider myself to be in the best shape of my life; training for SealFit Kokoro and Goruck Selection.  I was strong and much heavier and quite used to a 60 pound ruck sack at all times.  Still, I could not complete 100 burpees consecutively with zero breaks.  All through my 20 year history with the burpee, despite my training, despite my weight, despite my diet, I was not able to do 100 consecutive burpees and maintained about a 5:30 PR on the 100 burpee workout.

After doing the Wim Hof Breathing for about 5 months, I did 100 burpees without a need for a break.  My time was 5:15.  This was an all time PR despite getting older and...conventional wisdom would say, slower. 

Today, I did 6 rounds of the breathing exercise + pushups of a full lung and got 91 pushups.  I did some recovery breathing and then we did the following:

Clean 2-2-1-1-1

100 Burpees for time

2:00 work/2:00 rest on Assault Bike

1:30 Work/1:30 rest Assault Bike

1:00 work/1:00 rest Assault Bike

:30 work/  done

 

I started the 100 burpee workout with full intention of doing them unbroken.  I never felt like I needed to take a break.  I simply kept doing burpees at a steady pace.  I got to 50 and then 60, 70, 80 and I knew i could finish.  90, and finally 100 in 4:55. 

I am 46 (almost 47 years old) and have been doing this workout for 20 years.  I have seen some 5-10 second PRs, but once i got under 6 minutes, the progress has been virtually stopped.  Today, I cut 40 seconds off my time and never felt like I needed to take a break.  The only thing that has changed is the addition of the breathing.

It is such a great feeling to find something that takes any portion of your training to the next level.  It gives me motivation to continue experimenting and working to find ways to improve in other areas.

If you havent tried this, I believe it is worth a shot.  I dont think that 1-2 days will make a big change, but maybe it would.  Let me know if you try it.

Thursday June 16, 2016

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I listened to a new podcast yesterday and really liked it. I had heard Ultra Endurance athlete, Rich Roll as a guest on Joe Rogan's podcast and thought he was a great guest.  I thought I would check out his podcast and I am glad I did.  Rich holds a good interview and lets the guest talk.  I first listened to this one with Shawn Stevenson on Sleep.  It is very good.  Then, I listened to Rich interviewing The Ice Man, Wim Hof.  Check it out here

I have written about Wim Hof quite a bit here and have been doing the daily breathing for about 8 months.  Performance has improved, most notably in my burpees.  I was not able to do 100 burpees in a row despite trying for many years.  After about a month of the daily breathing, I did 100 consecutive burpees and set an all time PR.  Nothing else was different in my schedule, diet, sleep or training.  The only thing I added was the breathing. 

This breathing method has many more benefits than just performance.  If you are interested, check out Wim being interviewed by Rich Roll

or Tim Ferris

Click Here for Tim Ferris Interview

Or Joe Rogan

Click Here for Joe Rogan Interview

Or Ronda Patrick

Click Here for Ronda Patrick Interview

Or Ben Greenfield

Click Here for Ben Greenfield interview

 

Or this Outside Magazine article

If that is not enough info for you, you can watch this Vice documentary

 

 

5 am

Wim Hof Breathing

3 rounds + pushups

 

1. Run 400

15 Back Squats @185lbs

Run 800

15 Front Squats @ 135

Run 1 mile

15 Overhead squats @ 95

For time

 

Mobility

 

Mon, Tues, Wed, June 15, 2016

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Getting back into the swing of things is sometimes difficult.  My lack of posting does not mean that I am not in the garage with my friends...actually, just busy catching up.

 

Here is a recap:

 

Monday:

1.  Partner workout.  Both Partners working at the same time.  If you finish first...just rest.

5 rounds of:

30 Double Unders

15 Dips

2.  Partner workout.  Both Partners working at the same time.  If you finish first...just rest.

10 rounds of:

5 Deadlifts, 225 lbs

10 Assault Bike Calories

 

 

Tuesday

I borrowed this one from Laird Hamilton,Gabby Reece and Brian MackenzieXPT

 

LEVEL: Intermediate-Advanced | FOCUS: Functional & Primal Movements | DURATION: 40-50 Minutes

A: BREATH GYM 1

Wim Hof Breathing

3 rounds plus pushups

B: WARMUP
3 rounds of:
20m Spiderman-Crawl
20m Inch-Worms
15 Pushups (scale to box)
5 Scap Pullups

C: STRENGTH
EMOM (Every Minute on the Minute) alternating movements for 12:00 min:
:20 Max Strict C2B-Pullups (minute 1)
:40m Bear-Crawl-Sprint (minute 2)
Rest with remaining time immediately after

D: PRIMAL
15 Tire-Flips (moderately heavy)
2:00 Max Burpees-with-Jump (scale to step up) to Tire
Rest 2:00

12 Tire-Flips
1:30 Max Burpees-with-Jump-to-Tire
Rest 1:30

9 Tire-Flips
:60 Max Burpees
DONE! Record total burpees.

E: RECOVER
5x Upward-and-Downward-Dog (pause :05 each position)
Foam-Roll-Hamstrings 2:00 per side
Banded-Bully 2:00 per side

 

Wednesday:

Front Squat
5x2 @ 85 %

Sled Push
Assault Bike Cal 10 cal
SDHP 95    10

AMRAP 12 min


Row 10 cal
T2b 10
Squat clean thruster 5@ 95

AMRAP 12 min

 

 

All workouts start with the Wim Hof Method of breathing.  35 breaths in then a max hold after the exhale followed by a hold on a big inhale.  Do this 3 times, then 35 breaths, big inhale and a max set of pushups. 

 

Friday, June 10, 2016

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5 am

1. Wim Hof Breathing

4 rounds + Pushups

2. Scooter

30 mins: 

AMRAP of:

30 Double Unders

15 Pull-ups

15 Push-ups

Sprint, 100 m

 

Im not sure I understood this workout correctly.  It was a partner team workout that included some deadlifts.  We somehow left that part out and simply did a 30 min AMRAP of one partner going through a whole round and then resting while the other partner does a full round.  I love the intervals and partner workouts, so this was nice.  I would have liked to have done it as prescribed, but I guess I didnt understand.

Trevor and I partnered and did 20 rounds + 30 du + 15 pullups

It was a great workout regardless of whether we did it exaclty right.

Thursday June 9, 2016

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So much to catch up on...

My son Turner graduated high school and to celebrate a tremendous amount of hard work, I took he and his brother, Hayden, to Christmas Island in the S Pacific.  It is easy to get there...just fly to Hawaii, spend the night and then fly 3 more hours toward Fiji to the middle of the ocean and land. 

This place is bonefish central.  It is the single best destination in the world for sight fishing bonefish on the fly.  Simply incredible.  We walked 6 miles of ankle deep water one day catching bonefish the whole way.  Every day was a walking day.  Lots of walking. 

It was a great trip and one that none of us will ever forget.

I managed to stay in reasonably good shape with my trusty deck of cards, 6 mile runs and tons of walking. 

In Hawaii, we climbed 2 volcanos, Diamond Head which was nice, but touristy and a far more intense Koko Head Crater, which was a series of 1654 railroad ties laid straight up a mountain roughly 1 mile long.  No switchbacks here, just straight up. 

I loved Hawaii and will spend more time there eventually.  Lots more hiking and exploring to do there!

Upon returning, I spent Friday in the garage and enjoyed every second with my friends. 

Saturday, we jumped in the car and drove from Chattanooga, TN to Badlands National Park which is about 22 hours.  After touring the park in the morning we hit it hard for the 9 hour drive to Bozeman, MT.  A little walking and some pushups were all I could muster along with extended sessions of the couch stretch to fix the incredibly long sitting spells we have had since leaving for Christmas Island. 

The following day we moved to Gardiner, MT and got my son set up with his summer job in Yellowstone National Park.  I did this when I was 20, he is doing it at 18.  It is an incredible opportunity for any young person to experience our National Parks by working in them for the summer...highly encouraged.

In Gardiner, I found a stairway that went down to the Yellowstone river.  There was an 8 foot platform that was just a few feet from the river.  Snaow melt had the river swollen and running hard.  It was the perfect place to do the Wim Hof Breathing and then hit 2:00 max efforts for Pushups, Situps, Flutter Kicks and Squats x 2 each and then sending my results to Wade in Afghanistan.  

We drove through the park and saw some of our favorite things, including my niece who is also working in the Park this summer. 

Another workout with squats, Lunges and pushups took place on the little river platform and then it was time to go home.  My son is all settled in, and it is time to get back.

2 am, we made it back to Chattanooga and I was up at 5 am in the garage with my friends. 

This morning:

Shoulder Press

3-3-3-3-3

 

Run 400 m

15 GHD situps

AMRAP 15 minutes

 

Ruck 1 mile

45 pounds

AFAP

 

Glad to be back!  Glad I went!

Friday May 20 2016

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Trevor gave it his all on this Kalsu workout.  While I might be able to keep up with him on some workouts Kalsu is NOT one of them.

This is Trevor. 

Trevor gives his 100% in every workout and pushes everyone around him to do the same.  Trevor and I are very close in many workouts.  He is much stronger than me, but I am able to make up for it with some gymnastic movements and running.  This puts us in a photo finish on alot of days.  He always pushes, always.  If I am to stay with him or beat him, I have to push...hard.

Through these daily workouts, we have developed respect, friendship and most importantly trust.  I know he will always be there and I hope he knows the same.

Everyone needs a "Trevor" in their life.  I am a very lucky man that I not only have the real Trevor, but a group of 20-30 other "Trevors" who push me to be better physically, emotionally, spiritually, mentally, and ethically every single day.  Trevor and the rest of my group hold me accountable for the things that I say I am going to do, make sure that I stay humble, prevent me from ever backsliding and make me a better person through their friendship.  This friendship is forged daily through sweat and humor.

Today, I planned to take it kind of easy, but Trevor found a position next to me and pushed me to not only give 100% today, but to set a PR on the workout.  I did get a PR but I still didn't beat Trevor!

5 AM

Wim Hof Breathing

Death By Pullups

then

Death By GHD...starting at 5 reps

The "Death By" format is simple and effective.  Start a clock.  During the first minute, get 1 rep.  2nd minute...2 reps.  3rd minute...3 reps.  Continue like this until you can not keep up with the clock.  It is a great travel strategy as it can be used with any exercise.  All you need is a stopwatch.

I finished 20 rounds and got 18 of the 21st round which was better than I had ever done.  Trevor finished the 21st round and got 16 of the 22nd.  OUTSTANDING!

If you dont have a Trevor in your life...find one.  Find a bunch of them.  Your Trevor doesnt have to be able to Overhead Squat 285 like my Trevor can, but they do need to be able to push you to be your best, do your best and never settle for mediocrity. 

Thursday May 19, 2016

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5 AM

Deadlift

5-5-3-3-1-1-1

then

15 calories Assault Bike

1 Legless Rope Climb

x 4 rounds

 

For the first time ever, I injured my hamstring on a deadlift.  I guess I have heard of others doing it, but I have never felt any sort of twinge in my hamstrings whatsoever on this exercise.  Today, on my final rep, it popped like someone flicked me with their finger on the back of my leg.  I dropped the weight immediately.  It is sore, but should be ok in a couple of days.  I guess I am getting older.

 

 

Tuesday May 17, 2016

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René

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

 

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Monday May 16, 2016

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5:02 am

Wim Hof Breathing

4 rounds + pushups (94) 

Then, we have continued to incorporate the hanging and light weight raises for our shoulder health mixed with our standard workout.  I really like the way my shoulders are feeling and others are getting some relief as well.

Bar Hang :30

15-50 front raise with 2.5-5 lbs

GHD 20

Bar Hang :30

15-50 side raise with 2.5-5 lbs

Hip Extension 20

Bar Hang :30

15-50 rear raise with 2.5-5 lbs

The rep scheme and weight depends on the health of your shoulder.  For those with injuries or creaky old shoulders, start with no weight or just a water bottle or something.  The idea is to be able to build to at least 50 reps of each exercise with 5 lbs and then go beyond to 7 or 10.

Then

Overhead Squat 5-5-3-3-1-1-1

then

2 man team

Assault Bike 15 calories

8 single arm Kettlebell snatch (alternating) with 70 lbs

AMREPS 15 minutes

Both partners working at a time...alternating.  If you finish before your partner, simply rest a few seconds.

We did not have enough Assault Bikes so we also used rowers on this one and found that a 10 calorie row was about equal to the 8 snatches.  Trevor and I did the Row/Snatch and it was a great workout.  17 rounds + 4 snatch and 5 calories.