ANDREA YELLOPS
HOME WORKOUTS
2020 WORKOUTS
2021 WORKOUTS
05/01/2022
Conditioning:
30-20-10
Cal bike + step ups
Resistance:
Deadlifts 25kg 10 x 3
Squats 20kg 10 x 3
Flyes 2.5kg + bench press 15kg
10 x 3
TRX row 10 x 3
Shoulder press 5kg DB 10 x 3
Intensity:
3 min work 2 min rest x 3
10 DB snatch both arms
10 barbell thrusters
10 burpees
Max cal ski
Scores: 13 / 11 / 12
12/01/2021
Conditioning:
15-12-9-6-3
Cal bike + KB squats 12kg
15-12-9-6-3
Cal ski + clean & press 10kg
Resistance:
Deadlifts 25kg
Press ups
TRX row
10 x 3
Biceps + Triceps
10 x 3
Intenisty:
10 DB burpee step up
15 DB push press
20 DB snatch
x 3
20/01/2022
Resistance:
Deadlifts 30kg 10 x 3
Squats 20kg 10 x 3
Flyes 2.5kg + chest press 7.5kg
10 x 3
TRX row 10 x 3
Bicep curls + tricep dips
10 x 3
Conditioning:
10 burpees
20 DB snatch
300m ski
20 DB step ups
10 box jumps
x 3
Core:
10 rainbow slams
30 sec hollow hold
x 5
24/01/2022
Conditioning:
250m ski
20 DB clusters
10 DB burpee step up
Repeat:
250-15-10
250-10-15
250-5-20
Resistance:
Chest press 7.5kg + TRX row 10 x 3
Bicep curls 10kg + tricep dips 10 x 3
Intensity:
12 min AMRAP:
6 cal bike
8 box jumps
10 snatch
02/02/2022
Conditioning:
5 DB complex*
200m row
x 5
*clean / lunge L+ R / push press
Resistance:
Deadlifts 25kg
Press ups
Tricep dips
10 x 3
Squats 20kg
TRX row
Bicep curls 10kg
10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 burpees
10 DB snatch
Scores: 1+18 / 2+3 / 2+2
09/02/2022
Conditioning:
30-20-10
Cal row + high step ups
Resistance:
Deadlifts 30kg 10 x 3
Flyes 2.5kg + bench press 15kg
10 x 3
TRX row 10 x 3
Shoulder press 10kg 10 x 3
Bicep curls 10kg + tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 box jumps
20 DB snatch
Max cal ski
Scores: 12/14/15
16/02/2022
Conditioning:
1000m row 100/100m intervals
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg + TRX row 10 x 3
Intensity:
Every 90 seconds x 16:
4 cal bike + 6 burpees
4 cal bike + 6 DB clean + press
4 cal bike + 6 DB step ups
4 cal bike + 6 DB snatch
21/02/2022
Conditioning:
10 cal bike
10 deadlifts 25kg
10 press ups
x 3
Resistance:
Flyes 5kg 10 x 3
TRX row 10 x 3
Bicep curls + tricep dips
10 x 3
Intensity:
30 sec ski + 30 sec burpees + 30 sec rest
30 sec ski + 30 sec DB clean and press + 30 sec rest
30 sec ski + 30 sec DB step ups + 30 sec rest
30 sec ski + 30 sec DB snatch + 30 sec rest
x 4
10/03/2022
Conditioning:
250m row
20 lunges
15 burpees
10 jumps
x 3
Resistance:
Deadlifts 25kg 10 x 3
Bench press 17.5kg + TRX row
10 x 3
Bicep curls 10kg + Tricep dips
10 x 3
Intensity:
45 sec bike + 45 sec DB clean & press + 30 sec rest
45 sec bike + 45 sec DB step ups + 30 sec rest
45 sec bike + 45 sec DB clean & press + 30 sec rest
x 3
14/4/2022
Conditioning:
200m ski
20 step ups
x 5
Resistance:
Deadlifts 25kg 10 x 3
Flyes + Bench 10 x 3
TRX row 10 x 3
Biceps + Triceps 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 clusters
20 snatch
Max cal bike: 4.6/6.4/6.6
21/04/2022
Conditioning:
200m row + 10 burpees x 5
Resistance:
Deadlifts 30kg + Chest press 7.5kg + Bicep curls 5kg
10 x 3
Squats 25kg + TRX row + Tricep dips
10 x 3
Intensity:
4-8-12-etc
DB snatch
DB step up
Cal ski
Core:
10 rainbow slams
10 leg raises
30 sec side plank
x 2
04/05/2022
Conditioning:
250m row
10 plate snatch
5 walkouts
x 4
Resistance:
Deadlifts 30kg 10 x 3
Bench press 17.5kg + TRX row 10 x 3
Flyes 2.5kg 10 x 3
Biceps + Triceps 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec DB clean & press + 30 sec rest
45 sec ski + 45 sec DB step up + 30 sec rest
x 2
25/05/2022
Conditioning:
200m ski
20 lunges
10 drop squats
x 3
Resistance:
Deadlifts + Chest press + Bicep curls
10 x 3
Squats + TRX row + Tricep dips
10 x 3
Intensity:
20 cal row
16 snatch
12 cal bike
8 burpees
Rest 1:30
x 3
02/06/2022
Conditioning + Resistance:
10 cal row
20 step ups
30 Deadlifts 30kg
30 Chest press 7.5kg
30 TRX row
30 Shoulder press 10kg
30 Bicep curls 10kg + Tricep dips
Intensity:
Emom:
5-6-7-8 cal bike
5-6-7-8 burpee jump
10-12-14-16 slam
08/06/2022
Conditioning:
1000m row 4 x 100m intervals
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg + Flyes 2.5kg 10 x 3
Single DB row 7.5kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
1 min MAX efforts:
Burpees: 28/31/31
DB step ups: 20/19/16
Box jumps: 31/31/28
DB snatches: 26/25/26
Ski cal: 9/7/8
22/06/2022
Conditioning:
5 cal bike
10 overhead lunges
x 5
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg + Flye 2.5kg 10 x 3
TRX row 10 x 3
Shoulder press 10kg 10 x 3
Bicep curls 10kg + Tricep dips 10 x 3
Intensity:
3 min work 2 min rest
10 burpees
10 clean & press
20 DB snatch
Max cal ski: 12/13/10
25/07/2022
Conditioning:
45 sec ski + 45 sec skaters + 30 sec rest
45 sec ski + 45 sec drop squats + 30 sec rest
x 3
Resistance:
Deadlifts 25kg 10 x 3
Bench press 17.5kg + Flyes 2.5kg 10 x 3
TRX row + Shoulder press 10kg 10 x 3
Intensity:
250m row
10 DB thrusters + 5 burpees x 5
250m row
10 DB snatch + 5 burpees x 5
250m row
10 DB step up + 5 burpees x 5
250m row
10/08/2022
Conditioning:
16-12-8-4
Cal row + bike
Resistance:
Deadlifts 30kg 10 x 3
Split squats 10 x 3
Bench 15kg + TRX row 10 x 3
Biceps 10kg + dips 10 x 3
Intensity:
45:15 max efforts x 3:
Burpees 22/24/22
DB clean & press 14/14/13
DB step ups 16/17/16
Ski cals 5/5/5
17/08/2022
Conditioning:
Row 1000m - 4 x 100m intervals
Resistance:
Squat 20kg + RDL 16kg 10 x 3
Chest press 7.5kg + Flye 2.5kg 10 x 3
Trx row 10 x 3
Intensity:
4 min AMRAP 2 min rest x 4
6 cal bike
8 box jump
10 snatch
Score: 2+3 / 2+1
6 cal ski
8 clean and press
10 lunges
Scores: 2+6 / 2+6
31/08/2022
Conditioning:
12 cal ski
12 step overs
12 deadlifts 25kg
X 4
Resistance:
Chest press 5kg + flye 2.5kg 10 x 3
Trx + shoulder press 10kg 10 x 3
Biceps 10kg + triceps 10 x 3
Intensity:
12 min AMRAP
6 cal bike
6 thrusters
3-6-9-etc burpee box jump
Score: 15+6
05/09/2022
Conditioning:
E5MOM x 4
400m ski
10 burpees
10 DB clean & press
10 DB step ups
Resistance:
Deadlifts + Press up + TRX row 10 x 3
Shoulder press + Bicep curls + Tricep dips 10 x 3
Intensity:
10 min AMRAP:
5 cal bike
10 slams
10 leg raises
14/09/2022
Conditioning:
16-12-8-4
Cal bike + DB step ups
Resistance:
Squat + rdl 12kg 10 x 3
Deadlift 30kg 10 x 3
Chest press 7.5kg + flye 2.5kg 10 x 3
Trx + shoulder press 10kg 10 x 3
Biceps 10kg + triceps 10 x 3
Intensity:
20 cal row
16 snatch
12 burpees
8 cal ski
X 3
28/09/2022
Conditioning:
250m row 10 thrusters x 4
Resistance:
Deadlift 25kg 10 x 3
Lunges 15kg 10 x 3
Bench 17.5kg + Trx row 10 x 3
Biceps 5kg + triceps 10 x 3
Intensity:
45 sec ski/bike + 45 sec burpee
45 sec ski/bike + 45 sec DB clean and press
45 sec ski/bike + 45 sec DB step ups
X 3
05/10/2022
Conditioning:
20-16-12-8-4
Cal bike + step ups
Resistance:
Deadlift 35kg + press up + Trx row 1” x 3
Shoulder press 10kg + biceps 5kg + triceps 10 x 3
Intensity:
15 min AMRAP:
10 cal ski
20 snatch
5-10-15-etc burpee box jumps
Score: 20 + 9
26/10/2022
Warm up:
600m ski + 3 walkout EMOM
Resistance:
Deadlifts 30kg 10 x 3
Lunges 15kg 10 x 3
Chest press 7.5kg + Flyes 2.5kg 10 x 3
TRX row + Shoulder press 10kg 10 x 3
Bicep curls + tricep dips 10 x 3
Intensity:
45: 15 x 3
Clean & press: 14/15/15
DB step ups: 17/18/19
Box jumps: 13/18/18
Slams: 10/14/15
Bike cals: 4.3/4.5/5.0
09/11/2022
Conditioning:
10 cal bike + 5 walkouts x 3
Resistance:
KB squat + RDL 10 x 3
Bench 20kg + TRX row 10 x 3
Lateral raise + shoulder press 10 x 3
Biceps curls + tricep dips 10 x 3
Intensity:
3 min work 1:30 rest x 4
10 burpees
20 snatch
20 step up
Max cal ski: 12/8/8/7
16/11/2022
Conditioning:
250m ski
20 skaters
15 drop squats
10 burpees
x 3
Resistance:
Deadlifts 30kg 10 x 3
Lunges 15kg 10 x 3
Flyes 2.5kg + Chest press 7.5kg 10 x 3
Pullover 5kg + TRX row 10 x 3
Lateral raises 2.5kg + Shoulder press 10 x 3
Bicep curls 10kg + Tricep dips 10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 DB clean & press
10 step ups
Scores: 3+0 / 3+0 / 3+0
30/11/2022
Conditioning:
6 walkouts + 12 cal row x 3
Resistance:
Deadlift 25kg + press up 10 x 3
Trx + shoulder press 10 x 3
Flye 2.5kg + pullover 5kg 10 x 3
Biceps 10kg + tricep dips 10 x 3
Intensity:
45 sec ski + 45 sec DB clean and press + 30 sec rest
45 sec ski + 45 sec DB step ups + 30 sec rest
45 sec ski + 45 sec snatch/crunches + 30 sec rest
X 3
07/12/2022
Conditioning:
20-16-12-8-4
Cal row + step up
Resistance:
Squat + rdl 10 x 3
Flye + chest press 10 x 3
Pullover + bent over row 10 x 3
Lateral raise + shoulder press 10 x 3
Intensity:
12 cal ski
10 DB snatch
8 cal bike
6 burpee
X 4
14/12/2022
Conditioning:
5 walkouts 10 lunges 20 skaters x 3
Resistance:
Deadlift and press up
Squat and Trx row
Flye and chest press
Bent over row and dips
Intensity:
8 min AMRAP
6 cal ski
6 DB thruster (each)
3-6-9 burpee jump
8 min AMRAP
6 cal bike
6 snatch (each)
3-6-9 burpee jump
28/12/2022
Conditioning:
12 cal row
12 clean and press
12 lunges
X 4
Resistance:
Deadlift + press up + bicep curls 10 x 3
Squat + Trx row + Tricep dips 10 x 3
Intensity:
50:10 x 3
Snatch
Step up
Thruster
Ski
Rest
X 3
11/01/2022
Conditioning:
400m row
12 snatch
12 burpees
12 push press
12 lunges
12 leg raises
X 4
Resistance:
Deadlifts 30kg 10 x 3
Bench press 17.5kg + TRX row 10 x 3
Bicep curls + triceps dips 10 x 3
Intensity:
12 min ladder: 3-6-9-etc
Ski cal + slam + ball step ups
07/02/2023
Conditioning:
250m row + 10 burpees x 4
Resistance:
Deadlift 25kg 10 x 3
Row and chest press 10 x 3
Pull-down and shoulder press 10 x 3
Intensity:
5 min AMRAP 2 min rest x 4
AMRAP 1:
10 cal bike + 10 DB step ups
Score: 2+0 / 2+2
AMRAP 2
10 cal ski + 10 DB clean and press
Score: 2+12 / 2+17
15/02/2023
Warm up:
5 cal bike + 10 step ups x 3
Resistance:
Deadlift 30kg + press up 10 x 3
Squat 20kg + row 15kg 10 x 3
Pull-down 15kg + crunches 10 x 3
Intensity:
3 min work 1:30 rest
10 burpees
10 clean and press
20 snatch
Max cal ski: 14/11/11/12
19/02/2023
Conditioning:
10 cal ski
10 DB step over
10 deadlifts 30kg
X 4
Resistance:
Flye + chest press 10 x 3
Row + dips 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
Circuit 45:15 x 3
Burpee
Box jump
Snatch
Bike
24/02/2023
Conditioning:
20-16-12-8-4
Cal row + lunges
Resistance:
Deadlift + chest press
Squat + row
Pull-down + leg raises
Intensity:
45 ski + 45 burpee + 30 sec rest
45 ski + 45 clean and press + 30 sec rest
45 ski + 45 step ups + 30 sec rest
X 3
01/03/2023
Warm up:
10 cal ski + 10 thruster x 3
Resistance:
Deadlift + row 10 x 3
Squat + pull-down 10 x 3
Conditioning:
20 cal row
20 single DB clean and press
20 single DB step up
10 press-ups
10 leg raises
X 4
Intensity:
5 cal bike + 10 snatch + 5 cal bike
Rest 1 min
X 3
15/03/2023
Conditioning:
10 cal row
10 burpee box over
10 thruster
X 3
Resistance:
Deadlift + row
Flye + chest press
Pull-down + shoulder press
Biceps + triceps
Leg raises + rainbow slams
Intensity:
10 min max cal ski
30 sec ski + 30 sec plank
Score: 52 cals!
22/03/2023
10-8-6-4-2
Cal bike + snatch each arm
Resistance:
Deadlift + press up
Squat + pull-down
Single arm row
Flye + chest press
Biceps + triceps
Intensity:
12 min amrap
12 cal ski +
4 DB burpee + 4 DB clean & press + 4 DB step up x 3
29/03/2023
20-16-12-8-4
Cal row + lunges
Resistance:
Deadlift 30kg
Row 20kg
Flye + chest press 7.5kg
Pull-down + shoulder press 10kg
Biceps + triceps
Intenisty:
12 cal ski
10 DB snatch
8 burpee box jump
6 cal bike
Rest 1 min
X 3
05/04/2023
Conditioning:
10-8-6-4-2
cal bike + snatch each arm
Resistance:
Squat + RDL 10 x 3
Row + press up 10 x 3
Narrow pull-down 10 x 3
Bent over row + chest press 10 x 3
Straight arm pull-down 10 x 3
Biceps + triceps 10 x 3
Intensity:
12 min AMRAP
12 cal ski
4 DB burpees + 4 DB c&p + 4 DB step ups x 3
19/04/2023
Conditioning:
250m row
5 burpee + 10 clean and press
X 4
Resistance:
Deadlift
Trx row + press up
Flye + chest press
Cable row + sit up
Cable pull-down + leg raise
Biceps + triceps
Intensity:
10 min cal ski
39 sec ski + 30 sec plank
54 cals!
27/04/2023
10 cal row
20 lunges
30 deadlifts
10 cal bike
20 snatch
30 press ups
10 cal row
20 lunges
30 cable row
10 cal bike
20 snatch
30 pull-down
Intensity:
15 min AMRAP:
250m ski
5 burpees + 10 clean and press
250m ski
5 box jump + 10 thrusters
11/05/2023
Conditioning:
400m row
30 step ups
20 snatch
10 deadlifts
X 4
Resistance:
Row + sit up 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
10 min AMRAP:
5 burpees
10 clean and press
150m ski
17/05/2023
20-15-10-5
Cal ski + deadlift
20-15-10-5
Cal row + push press
10 burpees + 10 lunges X 5
10 pull-down + 10 sit up x 3
Intensity:
10 min AMRAP:
5 cal bike
5 box jumps
10 snatch
30/05/2023
Conditioning
10 calorie ski
10 deadlift
10 DB step up
10 burpees
X 3
10 calorie row
10 push press
10 lunges
10 box jumps
X 3
Resistance:
Row + sit up 10 x 3
Row + leg raises 10 x 3
Intensity:
10 min AMRAP
10 cal
10 slam
15 drop squats
21/06/2023
Conditioning:
15 cal ski
12 deadlifts
9 press ups
6 push press
3 burpee box jump
Resistance:
Row + flye 10 x 3
Pull-down + lateral raise 10 x 3
Biceps + triceps 10 x 3
Intensity:
12 min AMRAP:
6 cal bike
12 DB step over
24 drop squat
28/06/2023
Conditioning:
20 cal row
10 heavy DB step ups
5 cal bike
X 5
Resistance:
Deadlift + chest press 10 x 3
Squat + row 10 x 3
Pull-down + shoulder press 10 x 3
Intensity:
12 min AMRAP:
200m ski
5 burpee + 10 slam
200m ski
5 box jump +10 sit ups