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Fitness at the keyboard

220714

7/14/2022

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Workout of the day

10 1-minute rounds for max calories of:
60 yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max calories on a bike
Rest 2-minutes between rounds

W: 205lb
M: 315lb

Workout at home

10 1-minuter rounds of:
60 yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 inverted burpees
Max sit-ups
Rest 2-minutes between rounds

Post scores and scales to comments. 
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220713

7/13/2022

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Workout of the day

21-18-15-12-9 reps for time of:
Chest-to-bar pull-ups
Dumbbell thrusters

W: 35lb dumbbells
M: 50lb dumbbells

Workout at home

21-15-9 reps for time of:
Single arm backpack rows, left arm
Single arm backpack rows, right arm
Single arm backpack thrusters, left arm
Single arm backpack thrusters, right arm

​Post scores and scales to comments. 
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220712

7/12/2022

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Workout of the day

For time:
500-meter row
30 bench presses
1000-meter row
20 bench presses
2000-meter row
10 bench presses

The weight on the bench press is your body weight, scale this workout by reducing the percentage of body weight for the bar, and/or reducing the distance of each row. 

Workout at home

For time:
500-meter run
30 inverted push-ups
1000-meter run
20 inverted push-ups 
2000-meter run
10 inverted push-ups 

Place your feet on an object above floor level. Use a push-up variation that allows every rep to be performed without a flexed or extended midline (no piked or sagging hips). 

Post scores and scales to comments. 
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220710

7/10/2022

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Workout of the day

Complete as many rounds as possible in 20-minutes of:
400-meter run
20 GHD sit-ups
10 overhead squats

W: 65lb
​M: 95lb

Workout at home

20-minutes of:
400-meter run 
20 straight leg sit-ups
10 broom stick overhead squats

Post scores and scales to comments. 
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220709

7/9/2022

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Workout of the day

Complete as many rounds as possible in 6-minutes of:
12 power cleans
21 squats

W: 125lb
​M: 185lb

Workout at home

6-minutes of:
21 back pack cleans
12 push-ups

Post scores and scales to comments. 
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220708

7/8/2022

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Workout of the day

Complete as many rounds as possible in 10-minutes of:
10 ring dips
10 box jumps
10 toes-to-bar

W: 24in box
M: 30in box

Workout at home

10-minutes of:
10 chair dips, between two chairs
10 step-ups
10 V-ups

Post scores and scales to comments
​
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220706 - Barbara Ann

7/6/2022

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Workout of the day

5 rounds, each for time of:
20 handstand push-ups
30 deadlifts
40 sit-ups
50 double-unders
Rest precisely 3-minute between rounds

W: 95lb
​M: 135lb

Workout at home

5 rounds of:
20 push-ups or pike push-ups
30 single arm back pack deadlifts, total
40 sit-ups
50 jumping jack
Rest 3-minutes between rounds

​Post scores and scales to comments. 
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220705

7/5/2022

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Workout of the day

Back Squat
3-3-3-3-3 reps

Workout at home

Weight Split Squat, each leg
10-10-10-10-10 reps

Post scores and scales to comments.
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220704 - Badger

7/4/2022

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Workout of the day

3 rounds for time of:
30 squat cleans
30 pull-ups
800-meter run

W: 65lb
​M: 95lb

Workout at home

3 rounds for time of:
30 back pack cleans
30 candle sticks
800-meter run

Post scores and scales to comments. 
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220702

7/2/2022

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Workout of the day

2 rounds for time of:
50 burpee box jump overs
75 double-unders
100 wall-ball shots

W: 20in box, 14lb ball to 10ft target
M: 24in box, 20lb ball to 10ft target
​

Workout at home

2 rounds for time of:
50 burpees
75 jumping jacks
100 back pack thrusters

Post scores and scales to comments. 
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220701

7/1/2022

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Workout of the day

For max distance in 8/9-minutes
2000-meter row
Max handstand walk in remaining time (5ft segments)

Workout at home 

For max distance in 8/9-minutes
2000-meter run
Max handstand walk in remaining time (sub a bear crawl or wall walks)

Post scores and scales to comments. 


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220630

6/30/2022

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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. 

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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.
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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.

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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. 
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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. 


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Away from the keyboard. Onto health. 

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