ALEX BUXTON
2020 WORKOUTS
2021 WORKOUTS
04/01/2022
Conditioning:
10 cal bike
15 cal ski
10 cal bike
Rest 2 min
x 2
10 cal ski
15 cal bike
10 cal ski
Rest 2 min
x 2
Resistance:
Chest press 20kg
TRX row
10 x 3
Biceps 15kg
Tricep dips
10 x 3
Intensity:
6 power cleans 25kg
12 hanging tucks
6 push press 20kg
12 burpees
x 4
11/01/2021
Conditioning:
21-18-15-12-9-6-3
Cal bike + power cleans 20kg
21-18-15-12-9-6-3
Cal ski + thruster 15kg
Intensity:
10 DB step up
15 box jumps
20 DB snatch
x 3
18/01/2022
Conditioning:
10 cal ski
12 ball step over
6 power clean 25kg
x 8
Intensity:
10 min AMRAP:
10 snatch + thruster RHS
5 burpees
10 snatch + thruster LHS
5 burpees
Core:
10 leg raises
10 sit ups
30 sec plank
x 3
21/01/2022
Conditioning:
10 cal ski
10 DB complex*
10 burpees
x 5
Intensity:
4 min AMRAP 2 min rest x 4
6 cal bike
8 box jumps
10 DB snatch
Scores: 2+14 / 2+14 / 2+14 / 2+14 WOW
25/01/2022
Conditioning:
500m row
20 clusters 15kg
5 burpee box jumps
Repeat:
500-15-10
500-10-15
500-5-20
Intensity:
Air bike tabata
Core:
6 overhead leg raises
12 rainbow slams
30 sec hollow
x 3
01/02/2022
Conditioning:
12 cal ski
4 power cleans 15kg
4 thruster 15kg
4 push press 15kg
12 lunges 15kg
x 4
Intensity:
25 cal row
21 burpees
15 cal bike
12 alt DB snatch 10kg
Rest 3 min
x 3
Times: 7:27 / 7:22 / 6:56
08/02/2022
Conditioning:
40-30-20-10
Cal bike + high step ups
Conditioning:
10 cal row
10 deadlifts 40kg
5 burpees
10 power cleans 17.5kg
5 burpees
10 thrusters 15kg
x 5
15/02/2022
Conditioning:
1000m row 100/100m intervals
Intensity:
Every 90 seconds x 24
6 cal bike + 6 burpees
6 cal bike + 6 DB clean and press
6 cal bike + 6 DB step ups
6 cal bike + 6 box jumps
Core:
10 leg raises
10 rainbow slams
20 sec hollow
x 3
22/02/2022
Conditioning:
500m row
Circuit x 3
1000m row
Circuit x 2
1500m row
Circuit x 1
Circuit:
5 burpee box jumps
10 GTOH 15kg
20 lunges 15kg
Intensity:
8 cal bike
16 hang snatch
8 cal bike
Rest 2 min
x 3
Times: 1:58 / 1:50 / 1:47
01/03/2022
Conditioning:
400m row
30 overhead lunges 10kg
20 cal bike
10 devil press
x 3
Intensity:
10-8-6-4-2
DB cluster
DB high step ups
Burpee box jumps
Cal ski sprint
08/03/2022
Conditioning:
10 cal bike
15 cal row
10 cal bike
Rest 2 min
x 2
10 cal row
15 cal bike
10 cal row
Rest 2 min
x 2
Resistance:
Deadlifts 35kg 10 x 3
Bench press 20kg + TRX row
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 box jumps
20 DB snatch
Max cal ski
Score: 10/11/11
18/03/2022
5 min AMRAPS 2 min rest:
AMRAP 1:
10 cal row
10 burpees
10 DB step ups
Scores: 2+0 / 2+0
AMRAP 2:
10 cal bike
10 power cleams
10 DB push press
Scores: 2+10 / 2+10
AMRAP 3:
10 cal ski
10 box jumps
10 DB snatch
Scores: 2+10 / 2+14
25/03/2022
Conditioning:
15-12-9-6-3
Cal bike + deadlifts 45kg
15-12-9-6-3
Cal row + push press 17.5kg
15-12-9-6-3
Cal ski + squats 25kg
Intensity:
10 DB burpee step up
15 box jumps
20 DB snatch
x 3
29/03/2022
Conditioning:
24 cal row
6 barbell complex*
24 lunges
x 4
*complex:
deadlift / power clean / hang clean / thruster / push press
Intensity:
6 Devil press RHS
6 DB sit ups
6 Devil press LHS
6 DB leg raises
12 cal ski
x 4
05/04/2022
Conditioning:
5-10-15-20-15-10-5
Cal row
Cal bike
Burpees
Resting 60 sec in between each rep change
Intensity:
3 min work 2 min rest x 3
10 snatch + push press + tapping lunge RHS
10 snatch + push press + tapping lunge LHS
Max cal ski
Scores: 8/9/9
13/04/2022
Conditioning:
200m row
5 burpees
Rest 1 min
x 10
Resistance:
Deadlifts 40kg + Press ups + TRX row
10 x 3
Intensity:
12 min ladder: 4-8-12-etc
DB thruster
DB step up
Cal bike
16+42
29/04/2022
Conditioning:
250m row
10 plate snatch
5 walkouts
x 4
WORKOUT:
Every 90 seconds x 21
6 cal bike + 6 burpees
6 cal bike + 6 DB clean & press
6 cal bike + 6 DB step ups
03/05/2022
Conditioning:
Buy in: 25 cal ski
5 deadlifts 40kg + 5 press ups x 10
5 push press 15kg + 10 lunges 15kg x 10
Buy out: 25 cal ski
Intensity:
30 calorie bike
30 power cleans 2okg
30 DB clean + press 7.5kg
30 DB step ups 7.5kg
3 burpee EMOM
10/05/2022
Conditioning:
400m row
10 DB clean & press
10 DB step ups
10 single devil press
10 toes to DB
x 5
Intensity:
10 min AMRAP:
10 cal bike
15 swings
20 drop squats
Score: 4+10
18/05/2022
Conditioning:
15 cal row/ski
30 power cleans 20kg
30 high step ups
15 cal row/ski
30 push press 15kg
30 DB snatch 7.5kg
15 cal row/ski
30 press ups
30 DB thruster 7.5kg
Intensity:
EMOM
A: 6/7/8/9 cal bike
B: 6/7/8/9 burpees
C: 12/14/16/18 slams
24/05/2022
Conditioning:
10 cal ski
10 barbell complex (clean + lunge L&R + push press)
10 DB leg raises
x 5
Intensity:
25 cal row
20 DB snatch
15 cal bike
10 burpees
Rest 2 min
Times: 5:29 / 5:21 / 5:33
31/05/2022
Conditioning:
20 cal bike
10 power cleans
10 push press
10 lunges
x 5
Intensity:
1 min max efforts:
DB step ups: 16/18/19
Burpees: 10/9/10
DB snatch: 26/29/30
Box jumps: 20/20/21
Ski Cal: 10/11/11
Rest
07/06/2022
Conditioning:
50-40-30-20-10
Cal bike + Step ups
Intensity:
10 burpees
15 box jumps
20 DB snatch
x 3
Tabata:
Step run + skaters + mountain climbers
14/06/2022
Conditioning:
400m row
30 high step ups
20 single DB thruster
10 single devil press
x 5
Intensity:
10 min AMRAP
10 cal bike
20 skaters
20 drop squats
Score: 4+36
20/06/2022
Conditioning:
2km ski + 2 burpee EMOM
Resistance:
6 bar complex
12 lunges
x 4
complex: power clean / hang squat clean / thruster / push press
Intensity:
8 cal bike
16 DB snatch
8 cal bike
Rest 2 min
Times: 1:59 / 1:53 / 1:50
05/07/2022
Conditioning:
500 m row
20 overhead lunges + 10 burpees x 5
500m row
20 DB snatch + 10 box jumps x 5
500m row
20 DB thruster + 10 TTKB x 5
500m row
Intensity:
Tabata:
2 min bike
4 min plate run + drop squats
2 min bike
08/08/2022
Conditioning:
15 cal row
10 cal bike
15 cal row
Rest 2 min
x 4
Intensity:
1 min max efforts:
Burpees (10/10/10)
DB clean & press (12/14/16)
DB step ups (14/16/17)
Sit ups: (20/21/22)
Ski cals: (10/10/11)
09/09/2022
Conditioning:
24 cal ski
12 GTOH 17.5kg
24 lunges
x 4
Intensity:
10 burpees
15 box jumps
20 DB snatch 7.5kg
x 3
BONUS BIKE TABATA!
16/08/2022
Conditioning:
500m row
10 step up
5 burpee
X 5
500m row
10 snatch
5 burpee
X 5
500m row
10 thruster
5 burpee
X 5
500m row
Intensity:
10 min amrap
10 cal bike
10 box jumps
Score: 5 + 17
26/08/2022
Conditioning:
24 cal row
12 step overs
6 deadlifts 45kg
x 6
Intensity:
12 min AMRAP
6 cal bike
6 push press
3-6-9-etc burpee box jumps
Score: 12 + 19
30/08/2022
Resistance:
10-8-6-4-3
Deadlift 35-52.5kg + press up + TRX row
Conditioning:
E5MOM x 5
400m ski
6 burpees
8 clean + press
10 DB step ups
Intensity:
12 min ladder:
3-6-9-etc
Cal bike + box jumps + 10kg plate snatch
Score: 15+8
02/09/2022
Conditioning:
5 x 500m row intervals
60 sec rest
Resistance:
10 power clean
10 thruster
20 lunges
X 3
Intensity:
10 min AMRAP
10 cal bike
10 push press 7.5kg
5-10-15 devil press
Score: 15+1
10 min AMRAP
10 cal ski
10 press up
5-10-15 devil press
Score: 15+0
28/09/2022
Conditioning:
5 x 400m row
Resistance:
15-12-9-6-3
Power clean 17.5kg
Push press 17.5kg
Burpee
Box jump
Bike cals
Intensity:
2 min work 1 min rest
5 snatch + thruster + step up each side
Max cal ski: 9/10/9
04/10/2022
Conditioning:
3 x 400m row 100m recovery
Resistance
15-12-9-6-3
Deadlift 35-50kg
Press up
TRX Row
Intensity:
45 sec ski/bike + 45 sec burpees + 30 sec rest
45 sec ski/bike + 45 sec DB clean and press + 30 sec rest
45 sec ski/bike + 45 sec DB step ups + 30 sec rest
X 4
11/10/2022
Resistance:
Deadlift 45kg + press up
10 x 3
Intensity:
5 min AMRAP 2 min rest x 6
AMRAP 1
10 cal row
10 DB push press
Score: 2+11 / 2+11
AMRAP 2
10 cal bike
10 DB snatch
Score: 3+4 / 3+6
AMRAP 3
10 cal ski
10 DB step ups
Score: 2+19 / 3+4
21/10/2022
Conditioning:
20 cal ski
10 power clean
5 burpees
10 push press
5 burpees
10 lunges
X 5
Intensity:
6 cal bike
12 snatch
6 cal bike
Rest 60 sec
X 3
25/10/2022
Conditioning:
Buy in: 50 cal bike
5 power cleans + 5 burpees x 5
5 thruster + 5 box jumps x 5
x 2
Buy out: 50 cal bike
Intensity:
For max cals:
30 sec ski + 30 sec plank x 10
Score: 52 cals
01/11/2022
Conditioning:
1000m + 2 walkout EMOM
15-12-9-6-3
Pwer cleans 20-30kg
Push press 15-20kg
Lunges (each) 20-30kg
Burpee
Box jump
Intensity:
EMOM:
4-5-6-7-etc to failure
Cal bike + DB snatch each arm 10kg
08/11/2022
Conditioning:
4 x 500m row intervals
60 sec rest
Resistance:
Deadlifts 40kg + Press ups + TRX row
10 x 3
Intensity:
9 min AMRAP:
6 cal bike
6 DB snatch (each)
3-6-9-etc burpee
Score: 12+18
9 min AMRAP:
6 cal ski
6 DB step up (each)
3-6-9-etc burpee
Score: 12+6
15/11/2022
Conditioning:
24 cal ski
6 complex* 20kg
12 lunges 20kg
x 4
*complex: deadlifts / power clean / hang clean / thruster / push press
Intensity:
EMOM: 5-6-7-etc to failure
Cal bike + DB snatch 7.5kg
29/11/2022
Conditioning:
500m row
10 deadlifts 45kg + 10 press up x 3
500m row
10 push press 17.5kg + 10 lunges 17.6kg x 3
500m row
10 squats 25kg + 10 DB leg raises x 3
500m row
Intensity:
10 cal bike
10 DB snatch
10 burpee
10 DB snatch
10 cal bike
Rest 2 min
Times: 3:51 / 3:39 / 3:40
06/12/2022
Conditioning:
20-16-12-8-4
Row + step up
Resistance:
Deadlift 45kg + press up 10 x 3
Shoulder press 15kg + Trx row 10 x 3
Intensity:
12 cal ski
10 DB snatch
8 cal bike
6 burpee box jump
X 4
20/12/2022
Conditioning:
20 cal row
16 DB step ups
12 deadlifts
8 press ups
X 4
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec clean & press + 30 sec rest
45 sec ski + 45 sec box jumps + 30 sec rest
X 3
17/01/2022
Conditioning:
400m row
12 DB snatch
12 burpee
12 DB snatch
12 leg raises
X 4
Resistance:
Deadlifts 40kg + press up + Trx row
10 x 3
Intensity:
10 min AMRAP:
10 cal bike + 10 DB thrusters (to box)
Score: 5+9
25/01/2023
Conditioning:
1000m ski + 2 walkout EMOM
Resistance:
Deadlifts 40kg 10 x 3
Chest press 10kg + TRX row 10 x 3
Press up + B/O row 20kg 10 x 3
Intensity:
20 cal row
16 DB snatch
12 cal bike
8 burpees
Rest 2 min
5:00 / 4:41 / 4:38
31/01/2023
Conditioning:
24 cal row
12 complex
(deadlift + power clean + thruster + push press)
12 lunges
X 4
Intensity:
3 min work 1:30 rest
5 burpees
10 DB step up
20 DB snatch
Max cal bike/ski/bike/ski
10/11/12/12
07/02/2023
Conditioning:
25 cal ski
5 deadlifts + 5 box jumps X 5
5 thruster + 5 burpees X 5
25 cal ski
Resistance:
Press up + cable row 10 x 3
Shoulder press + pull-down 10 x 3
Intensity:
10 min max cals:
30 sec bike + 30 sec plank
Score: 54.5
14/02/2023
Warm up:
5 burpees + 10 lunges x 3
Resistance:
Squats 35kg 10 x 3
Row 15kg + press up 10 x 3
Intensity:
5 min AMRAP 2 min rest X 4
AMRAP 1:
10 cal bike + 10 DB step ups
Scores: 3+0 / 3+0
AMRAP 2:
10 cal ski + 10 DB push press
Scores: 3+6 / 3+6
21/02/2023
Conditioning:
Ski + lunges
Resistance:
Squats 30kg 10 x 3
RDL 25kg 10 x 3
Press up + row 10 x 3
Pull-down 10 x 3
Intensity:
45 sec bike + 45 sec DB step up
45 sec bike + 45 sec box jumps
45 sec bike + 45 sec burpees
X 3
07/03/2023
Conditioning:
25 cal ski
20 step ups
15 press ups
10 leg raises
X 3
Resistance:
Deadlift + row
Squat + pull-down
Intensity:
8 cal bike + 8 burpees + 8 cal bike
Rest 1 min
2:16 / 2:13 / 2:13
14/03/2023
Conditioning:
12 cal bike
6 DB burpee step over
12 deadlifts 40kg
X 3
24 cal bike
6 burpee step over
12 deadlifts
X 2
36 cal bike
6 burpee step over
12 deadlifts
X 1
Intensity:
10 min max effort ski:
30 sec ski + 30 sec plank
Score: 56 cals!!!
21/03/2023
Conditioning:
10 cal ski
10 box overs
10 deadlifts 40kg
X 3
Resistance:
Single arm row 10 x 3
Pull-down + Tricep ext 10 x 3
Intensity:
20 cal row
16 DB snatch
12 cal bike
8 burpee box jump
Rest 1:30
Times: 5:11 / 4:43 / 4:39
04/04/2023
Conditioning:
20 DB step up
20 cal row
20 snatch
X 2
15 box jump
15 cal ski
15 leg raises
X 2
10 deadlifts
10 cals bike
10 burpees
X 2
Intensity:
Triple tabata 30:15 x 4
Plate run + Speed skater + Drop squat
18/04/2023
Conditioning:
20-16-12-8-4
Cal bike + lunges
Resistance:
Deadlifts + straight arm pull down
Press up + row
Pull-down + bicep curls
Intensity:
15 min AMRAP
250m ski
5 burpees + 10 DB step ups
250m ski
5 box jumps + 10 DB snatch
Score: 3 rounds!
25/04/2023
Conditioning:
20-15-10-5
Cal bike + deadlift + sit ups
20-15-10-5
Cal row + squats + leg raises
Intensity:
5 burpee
10 snatch
150m ski
X 5
16/05/2023
15 cal row
20 step ups
30 deadlift
15 cal row
20 step ups
30 press ups
15 cal row
20 step ups
30 squats
15 cal row
20 step ups
30 sit ups
Intensity:
3 min work 1 min rest
10 burpees
10 box jump
10 snatch
Max cal bike: 9/11/12
26/06/2023
Conditioning:
11 cal row
11 DB step over
11 deadlifts 40kg
X 4
Resistance:
Chest press 5kg + cable row 10 x 3
Pull-down + shoulder press 10kg 10 x 3
Bicep curls 5kg + triceps extensions 25kg 10 x 3
Intensity:
15 minute AMRAP:
200m ski
5 burpees + 10 snatch
200m ski
5 box jumps + 10 sit ups
04/07/2023
400m row
30 step ups
20 kB squats
10 sit ups
X 3
Chest press 5kg + cable row 10 x 3
Pull-down + shoulder press 10kg 10 x 3
Bicep curls 5kg + triceps extensions 25kg 10 x 3
12 cal ski
10 snatch
8 cal bike
6 burpee box jump
2 min rest
3:14 / 3:00 / 2:57 / 2:57