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Fitness at the keyboard

220630

6/30/2022

0 Comments

 

Workout of the day

For max reps of:
2-minutes
20 thrusters
Max bar muscle-ups in remaining time
2-minute rest
2-minutes 
20 bar muscle-ups
max thrusters in remaining time

W: 125lb
​M: 185lb

Workout at home

3 rounds of:
2-minutes of:
20 back pack thrusters
20 sit-ups
​2-minute rest between rounds

Pick up the rounds where you left off after the 2-minute rest

​Post scores and scales to comments. 
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220628

6/28/2022

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Workout of the day

Shoulder Press
1-1-1-1-1 reps
Push Press
3-3-3-3-3 reps
Push Jerk
5-5-5-5-5 reps

Workout at home

10-minutes practice wall-walks and handstand kick-ups
10-minutes practice planks
10-minutes practice L-sits

Post scores and scales to comments.
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220627

6/27/2022

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Workout of the day

21-15-9 reps for time of:
Left arm kettlebell snatch
Right arm kettlebell snatch
Pull-ups

W: 16kg
M: 24kg

Workout at home

21-15-9 reps of:
Left arm water jug snatch
Right arm water jug snatch
Push-ups

Post scores and scales to comments.
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220626

6/26/2022

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Workout of the day

For time:
400-meter walking lunges

Scale this workout by lunging less distance. This workout should take under 15-minutes to complete.
​
Post scores and scales to comments.
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220624

6/24/2022

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Workout of the day

Complete as many rounds as possible in 20-minutes of:
12 handstand push-ups
8 bar muscle-ups
4 power cleans

W: 135lb
​M: 205lb

Workout at home

20-minutes of:
12 pike handstand push-ups
8 V-ups
4 backpack ground to overhead

​Post scores and scales to comments. 

0 Comments

220623

6/23/2022

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Workout of the day

Complete as many rounds as possible in 12-minutes of:
5 deadlifts
10 weighted box step-ups, 20-in box

​W:165lb, 25lb dumbbells
​M: 255lb, 35lb dumbbells

Workout at home

12-minutes of:
5 deadlifts, with two heavy objects, one in each hand.
10 jumps over your objects, there a two objects, so each object needs to be jumped over per rep. 

​Post scores and scales to comments.
0 Comments

220622

6/22/2022

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Workout of the day

Overhead squat
5-5-5-5-5 reps
​

Workout at home

Single arm overhead squat, with a backpack, water jug, or other heavy household item
5-5-5-5-5-5 per arm

Squat to a chair or couch and keep the heels down.

Post scores and scales to comments. 
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220620

6/20/2022

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Workout of the day

Complete as many rounds and reps as possible in 30-minutes of:
1000-meter bike 
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

W: 35lb 
M: 45lb

This longer workout will be consumed by the transitions. Choose pull-up variations that can be completed unbroken with a quick shake out of the arms between each. For newer athletes this should be a good steady state day with constant movement. Complete a set of 10-15 reps of any pulling variations that builds shoulder and arm capacity. For advanced athletes, how long can you sprint for? Ideally the bike can be completed in under 2-minutes, and the pull-ups should take no longer than 2-minutes for all three variations. 

Workout at home

30-minutes of:
1000-meter bike (A 400-meter run is the sub if no bicycle is available)
10 right arm back pack rows
10 left arm back pack rows

Load the back pack as heavy as possible with slow and controlled constant movement.

Post scores and scales to comments.

0 Comments

220619

6/19/2022

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Workout of the day

4 rounds for time of:
15 jerks
50 squats

​Use 3/4 of your body weight on the jerks

Workout at home

4 rounds of:
20 jerks with a back pack
50 squats

​Post scores and scales to comments.
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220618 Eva Strong

6/18/2022

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Workout of the day

With a partner, 5 rounds for time of:
24 double-unders, each
19 toes-to-bar, total
2 clean and jerks, total
400-meter run, together

W: 135lb 
M: 205lb

To learn more about this hero workout and Eva Mireles click here.

Workout at home

5 rounds of:
24 tuck jumps
19 V-ups
2 inverted burpees with a handstand push-up
400-meter run

If you have a partner to complete this workout with, complete it in a similar fashion as the written workout of the day above. 

Post scores and scales to comments. 
0 Comments

220616

6/16/2022

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Workout of the day

​On a Concept2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
​

Workout at home

To a target that is 1-inch above standing reach:
26 burpees in a minute
3-minute rest
23 burpees in a minute
3-minute rest
20 burpees in a minute
3-minute rest
23 burpees in a minute
3-minute rest
26 burpees in a minute

Post time maintained at each row pace or time left over in second each minute after burpees are completed to  the comments. Scale the row split times and and burpee reps as needed. If you do not perform each burpee required in the minute the score is reps completed. If you do not reach the pace needed on the rower your score should be noted as the fastest pace you did reach. Adjust rounds accordingly to perform the work or goal reps in the time or under the pace for you. 
​
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220615

6/15/2022

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Workout of the day

3 rounds for time of:
400-meter run
15 sumo deadlift high-pulls
15 thrusters

M: 95lb
​W: 65lb

Workout at home

3 rounds for time of:
400-meter run
15 back pack sumo deadlift high-pulls
15 backpack thrusters

​Post scores and scales to comments. 
0 Comments

220614

6/14/2022

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Workout of the day

Front Squat
5-5-5-5-5 reps

Workout at home

Every minute on the minute for 10-minutes,
12 Single Arm Front Squat, use a heavy backpack or other household item
Switch arms as needed

Post scores and scales to comments.
0 Comments

220612

6/12/2022

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Workout of the day

50-40-30-20-10 reps for time of:
GHD sit-ups
Dumbbell deadlifts

W: 35lb dumbbells
​M: 50lb dumbbells

Workout at home

50-40-30-20-10 reps of:
Sit-ups
Alternating backpack cleans between left and right shoulder

​Post scores and scales to comments. 


0 Comments

220611

6/11/2022

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Workout of the day

Hang Squat Snatch
3-3-3-3-3-3-3 reps

Workout at home

Hang Squat Snatch
3-3-3-3-3-3-3 reps, with a broomstick or PVC

Then,
30 goblet squats with a back pack, pause at the bottom with definite stop on each rep

Post scores and scales to comments. 
0 Comments

220610

6/10/2022

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Workout of the day

Complete as many rounds as possible in 20-minutes of:
30-seconds handstand hold
30-seconds squat hold
30-seconds L-sit hold
30-seconds chin over the bar hold (lock off hold)

Workout at home

20-minutes of:
30-seconds handstand or down dog hold
30-seconds squat hold
30-seconds L-sit hold
30-seconds back pack to torso hold, from a bent over row position

Post scores and scales to comments. 
0 Comments

220608

6/8/2022

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Workout of the day 

Back Squat
10-8-6-4-2 reps

Shoulder Press
10-8-6-4-2 reps

Deadlift 
​10-8-6-4-2 reps

Workout at home

20-16-12-8-4 reps of each,
Weighted squats
Weighted shoulder press
Weighted deadlifts
-rest as needed between sets

-or-

10-8-6-4-2 reps of each,
Wall walks
Candlesticks, hold onto the couch
Shoot throughs, on chairs
-rest as needed between sets
​
Post scores and scales to comments. 
0 Comments

220607

6/7/2022

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Workout of the day

5 rounds for time of:
60 double-unders
15 chest-to-bar pull-ups

Workout at home

5 rounds for time of:
45 jumping jacks
12 burpees

Post scores and scales to comments. 
0 Comments

220606

6/6/2022

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Workout of the day

For time:
50-40-30-20-10 reps of:
Push-ups
​Single-leg squats

Todays workout is a great gymnastic stamina and conditioning couplet for both upper body pushing and lower body balance, coordination, and flexibility. Choose versions of these exercises that allow you to keep moving with constant movement and little breaks during each set and a quick break in the transition from exercise to exercise. This workout can be performed at home. Elevate the push-ups and use a seat or target for the squats. Lunges are great sub for single-leg squats. Focus on the hips and shoulders moving together during the push-up and keeping the heels down during the squats. 

​Post scores and scales to comments. 

0 Comments

220604

6/4/2022

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Workout of the day

For time:
2000-meter row
21 cleans
15 thrusters
1000-meter row
15 cleans
12 thrusters
500-meter row
9 cleans
9 thrusters

W: 95lb
​M: 135lb

Workout at home

20-minutes of:
400-meter run/walk
15 back pack cleans, med-ball clean style
15 back pack thrusters

Post scores and scales to comments. 
0 Comments

220603

6/3/2022

0 Comments

 

Workout of the day

For time:
​30 strict muscle-ups

Workout at home

5 rounds for time of:
5 single arm ground to overheads, use a backpack or other heavy at home object
5 deep, slow and controlled chair dips

​Post scores and scales to comments. 
0 Comments

220602

6/2/2022

1 Comment

 

Workout of the day

3 rounds for time of:
30 dumbbell hang squat snatches
30 GHD sit-ups

W: 25lb bumbbell
M:35lb dumbbell

Workout at home

3 rounds of:
30 backpack hang squat snatches
30 sit-ups

​Post scores and scales to comments.
1 Comment

    AFK Blog

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