ELLIE LAST
22/08/2022
Conditioning:
10 cal bike
20 step ups
x 3
Resistance:
Deadlifts 30kg 10 x 3
Squats 20kg 10 x 3
Bench press 20kg 10 x 3
TRX row 10 x 3
Intensity:
12 min ladder: 3-6-9-etc
Cal ski
DB clean & press 5kg
Burpees
Score: 15+0
30/08/2022
Conditioning:
1200m row 5 x 100m intervals
Resistance:
Deadlifts 30kg + Press ups 10 x 3
TRX row + Shoulder press 10kg 10 x 3
Intensity:
45:15 x 3
Burpees: 12/13/15
DB snatch: 16/19/22
DB step up: 17/17/20
Box jumps: 13/17/19
Ski cals: 8/9/10
Rest 2 min
06/09/2022
Conditioning:
24 cal row
12 step overs
12 deadlifts 25kg
X 3
Resistance:
Trx + Bicep curls 10kg + Tricep dips 10 x 3
Intensity:
9 min AMRAP
6 cal bike
6 push press 15kg
3-6-9-etc burpee box jump
Score: 12 burpee box jumps
Rest 3 min
9 min AMRAP
6 cal ski
6 push ups
3-6-9-etc burpee box jump
Score: 12 burpee box jumps
Down Dog is the yoga app (make sure to free trial and then don’t continue with full fees and they’ll almost definitely email a super cheap offer through soon after!)
15/09/2022
Conditioning:
500m row
60 sec recovery
X 4
Resistance:
15-12-9-6-3
Deadlift 35-45kg
Clean and press 5kg
Step up 5kg
Leg raises
Intensity:
3 min work 2 min rest
10 burpees
10 box jump
20 DB snatch
Max cal ski: 6/6/11
22/09/2022
Conditioning:
1000m ski + 2 CTF burpee EMOM
Resistance:
Deadlifts 35kg + Press ups + TRX row
10 x 3
Intensity:
Circuit x 3
10 cal bike
Circuit x 2
20 cal bike
Circuit x 1
30 cal bike
Circuit:
5 power cleans 20kg
5 push press 20kg
10 lunges 20kg
ALSO
26/09/2022
Conditioning:
20 cal row
10 power clean 15kg
10 push press 15kg
10 lunges 15kg
X 5
Intensity:
45 sec ski + 45 sec burpee + 30 sec rest
45 sec ski + 45 sec snatch + 30 sec rest
45 sec ski + 45 sec DB step up + 30 sec rest
X 4
06/10/2022
Conditioning
24 cal ski
6 complex 17.5kg
12 lunges
X 4
Complex: deadlift + power clean + hang clean + thruster + push press
Intensity
8 cal bike
16 snatch
8 cal bike
Rest 2 min
X 3
Scores: 1:41 / 1:38 / 1:14
11/10/2022
Conditioning:
5 DB lunge complex
10 TRX row
X 3
Intensity:
5 min AMRAP 2 min rest x 6
AMRAP 1
10 cal row
10 DB push press
Score: 2+15 / 3+0
AMRAP 2
10 cal bike
10 DB snatch
Score: 3+0 / 3+1
AMRAP 3
10 cal ski
10 DB step ups
Score: 3+0 / 3+2
21/10/2022
Warm up:
5 x 100m row intervals
Resistance:
Deadlifts 40kg + HR press ups + Bicep curls 5kg
10 x 3
Squats 40kg + TRX row + Tricep dips
10 x 3
Intensity:
45 sec bike/ski + 45 sec burpees (6/6/6/7) + 30 sec rest
45 sec bike/ski + 45 sec DB clean and press (11/12/12/12) + 30 sec rest
45 sec bike/ski + 45 sec DB step ups (13/12/12/15) + 30 sec rest
X 4
01/11/2022
Conditioning:
20 cal ski
10 power cleans 20kg
5 burpees
10 lunges 20kg
5 burpees
10 push press 15kg
x 4
Intensity:
EMOM to failure:
4-5-6-7-8-etc
Cal bike + DB snatch each arm
08/11/2022
Conditioning:
16-12-8-4
Cal bike + lunge 20kg
Resistance:
Deadlifts 40kg + Press up 10 x 3
Power clean 25kg + Push press 15kg 10 x 3
Intensity:
3 min work 1:30 rest x 4
5 burpees
10 DB snatch
20 DB step ups
Max cal ski: 8/7/10/12
15/11/2022
Conditioning:
400m row
30 step ups
20 DB snatch
10 burpees
x 3
Resistance:
Deadlifts 35kg + Press ups 10 x 3
Shoulder press 15kg + TRX row 10 x 3
Intensity:
10 min max cals:
30 sec ski + 30 sec plank
Score: 52 cals
22/11/2022
Conditioning:
5 walkouts + 10 lunges + 15 cal ski x 2
Resistance:
15-12-9-6-3
Power cleans
Push press
Squats
DB leg raises
Intensity:
6 cal bike
8 DB snatch
10 burpees
8 DB snatch
6 cal bike
Rest 1:30
Times: 3:29 / 3:24 / 3:18 / 3:02
06/12/2022
Conditioning:
20-16-12-8-4
Cal row + step ups
Resistance:
Deadlift 35kg + press ups 10 x 3
Shoulder press 15kg + TRX row 10 x 3
Intensity:
12 cal ski
10 snatch
8 cal bike
6 burpees
1:30 rest
X 4
13/12/2022
Conditioning:
10 cal bike + 10 lunges x 3
Resistance:
15-12-9-6-3
Deadlift + press up + TRX row
Intensity:
45 sec bike + 45 sec stepping burpee + 30 sec rest
45 sec bike + 45 sec step ups + 30 sec rest
X 4
20/12/2022
Conditioning:
20 cal row
16 DB step ups
12 power cleans 15kg
8 push press 15kg
X 4
Intensity:
8 min AMRAP
10 cal bike
10 snatch
2-4-6 burpees
2 min rest
8 min AMRAP
10 cal ski
10 thruster
2-4-6 burpees
NUFFIELD WORKOUT:
5 min AMRAPS 2 min rest x 6
AMRAP 1:
12 cal ski/row
12 DB step ups
AMRAP 2:
12 cal bike
12 DB clean & press
AMRAP 3:
200m skill mill run
12 DB snatch
(Do them twice each, ordered 1-2-3-1-2-3 - 42 mins in total.
You can substitute the second exercises with press ups/jumps/thrusters/burpees/squats/anything really - I just chose these as they’re all big metabolic compounds and I was trying to save you on burpees or box jumps!)
Optional core:
10 leg raises
15 sit ups
20 an cycles
30 sec plank
X 3
PS. This is fun to do with other people and you circuit the amraps.
Try take a score for each one so you have a target to aim for!
12/01/2023
Conditioning:
400m row/ski
12 DB snatch
12 burpees
12 step ups
12 leg raises
X 4
Resistance:
Deadlifts 30kg 10 x 3
Bench press 17.5kg + TRX row 10 x 3
Intensity:
9 min ladder: 3-6-9-etc
Cal bike + slam
HOMEWORK:
Hollow hold and superman hold
Down Dog trial for mobility and stretching
19/01/2023
Conditioning:
800m row + 2 walkout EMOM
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg + TRX row 10 x 3
Press up + bent over row 17.5kg 10 x 3
Intensity:
12 cal row
10 DB snatch
8 cal bike
6 burpees
Rest 1:30
X 3
23/01/2023
Birthday workout:
34 cal buy in
10 burpees
10 push press15kg
10 lunges 15kg
X 4
34 cal buy out
Deadlifts 30kg 10 x 3
Core:
10 leg raises
10 crunches
10 rainbow slams
X 3
30 sec hollow hold
30 sec plank
X 3
31/01/2023
Conditioning:
400m row 100 recovery x 3
Resistance:
Squats 25kg 10 x 3
Flye 2.5kg + chest press 7.5kg 10 x 3
Shoulder press 10kg 10 x 3
Intensity:
10 cal ski
20 DB snatch
10 cal bike
15 DB thruster
10 cal row
10 devil press
10 cal ski
15 DB thruster
10 cal bike
20 DB snatch
07/02/2023
Conditioning:
12 cal ski
12 DB box over
6 GTOH 20kg
X 4
Resistance:
Cable row + press up
Pull-down + dips
Intensity:
12 minute AMRAP
12 cal row
12 hang snatch
2-4-6-etc CTF burpee
14/02/2023
Warm up:
10 cal row + 5 burpees X 3
Resistance:
Deadlift 35kg 10 x 3
Row 15kg + Tricep dips 10 x 3
Pull-down 20kg 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 clean and press
Scores: 3+0 / 3+0
21/02/2021
Warm up:
4 walkout + 8 plate snatch + 12 overhead lunges x 2
Resistance:
Deadlift 35kg + chest press 7.5kg 10 x 3
Squats 25kg + row 20kg 10 x 3
Pull-down 20kg + leg raises 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec DB clean and press + 30 sec rest
45 sec ski + 45 sec DB step ups + 30 sec rest
X 4
28/02/2023
Warm up:
600m ski + 2 burpee EMOM
Resistance:
Deadlift 35kg + row 10 x 3
Squat 25kg + Pull-down 10 x 3
Conditioning:
20 cal row
20 single DB clean + press 5kg
20 single DB step up 5kg
10 press up
10 leg raises
X 4
07/03/2023
Conditioning:
20-16-12-8-4
Cal bike + lunges 20kg
Resistance:
Deadlift 35kg + row 20kg 10 x 3
Squat 25kg + pull-down 10 x 3
Intensity:
3 min work 1:30 rest
5 burpees
10 clean and press
20 snatch
Max cal ski: 7/9/11/13
24/03/2023
Conditioning:
20 cal row
10 DB burpee step over (one burpee)
5 GTOH
X 3
Resistance:
Deadlift 35kg 10 x 3
Single arm row 10 x 3
Cable flye + chest press 10 x 3
Pull-down + shoulder press 10 x 3
Intensity:
10 min max cal ski
30 sec ski + 30 sec plank
Score: 52 cals!
28/03/2023
20-16-12-8-4
Cal row + lunges
Resistance:
Deadlift 10 x 3
Single arm row 10 x 3
Wide pull-down 10 x 3
Rainbow slam + leg raises 10 x 3
Intensity:
12 min amrap
12 cal ski
4 DB burpee + 4 DB c+p + 4 DB step ups x 2
04/04/2023
5 walkouts + 10 snatch + 10 overhead lunges x 3
Resistance:
Deadlift + press up 10 x 3
Single arm row 10 x 3
Wide pull-down + rainbow slam 10 x 3
Intensity:
16 step ups
16 cal row
16 snatch
X 2
12 box jump
12 cal bike
12 clean + press
X 2
8 power clean
8 cal ski
8 burpees
X 2
13/04/2023
Conditioning:
Buy in: 25 cal row
10 power clean
10 push press
10 lunges
X 5
Buy out: 25 cal bike
Intensity:
15 min AMRAP:
250m ski
5 burpees + 10 DB step ups
250m ski
5 box jumps + 10 alt DB snatch
Score: 3 rounds!
18/04/2023
Conditioning:
15 cal ski + 30 lunges
30 deadlifts 35kg
15 cal ski + 30 step ups
30 press ups
15 cal ski + 30 lunges
30 TRX row
15 cal ski + 30 step ups
30 shoulder press 15kg
Intensity:
12 min ladder: 4-8-12-16-etc
Cal bike + devil press
12+21
25/04/2023
Conditioning:
20-15-10-5
Cal bike + power clean + sit ups
20-15-10-5
Cal row + push press + leg raises
Resistance:
Pull-down + press up 10 x 3
Intenisty:
5 burpee
10 hang snatch
250m cal ski
X 4
PRE-GRIT SKI WORKOUTS:
2000m ski + 2 burpee EMOM
500m ski + 50 snatch
400m ski + 40 snatch
300m ski + 30 snatch
200m ski + 20 snatch
100m ski + 10 snatch
5 burpees
10 push press
200m ski
X 5
02/05/2023
Conditioning:
400m ski
30 step ups
20 snatch
10 deadlifts
X 4
Resistance:
Row + sit ups 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
5 cal bike + 5 burpees + 5 cal bike
X 3
09/05/2023
Conditioning:
10 DB lunge complex
10 cal ski
10 leg raises
X 5
Resistance:
Row + press up 10 x 3
Pull-down + sit up 10 x 3
Intensity:
30 cal bike
30 power clean
30 DB snatch
+ 2 burpee emom
10:27
16/05/2023
Conditioning:
12 cal ski
6 power clean 25kg
12 lunges 25kg
6 burpees
X 4
12 cal row
6 push press 20kg
12 step ups
6 box jumps
X 4
Intensity:
12 min ladder
6 cal bike
12 snatch 7.5kg
3-6-9-etc GTOH 20kg
Score: 12+4
23/05/2023
Conditioning:
30-20-10
Cal row + DB step ups
Resistance:
Deadlift + chest press
Row + sit up
Pull-down + leg raises
Intensity:
12 cal ski
10 snatch
8 cal bike
6 burpees
Rest 2 min
X 3
13/06/2023
Conditioning:
15 cal ski
12 deadlift
9 press ups
6 push press
3 burpees
X 4
Resistance:
Cable row + sit ups
Pull-down + ttdb
Intensity:
12 min AMRAP
12 cal bike
12 DB step over
3-6–9-etc GTOH 20kg