ELLON WATT
01/09/2021
Resistance:
KB squats 16kg 10 x 3
Chest press 15kg
TRX row
10 x 3
Conditioning:
10 cal bike
20 DB step ups 5kg
x 3
Intensity:
12 min ladder:
3-6-9-12-etc
Cal ski
Burpees
Thruster 2.5kg
Score: 15+0
HOMEWORK:
2 x 30sec plank on two days before I next see you
Optional quick home workout:
10 cal bike (or 1 min)
20 lunges
15 kneeling press ups
10 crunches
x 4
08/09/2021
Conditioning:
4-8-12-12-8-4
Ski cals + burpees
Resistance:
KB squats 16kg 10 x 3
Pec flyes 2.5kg + Chest press 5kg 10 x 3
TRX row 10 x 3
Shoulder press 8kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 slams
10 ball step ups
Scores: 2+4 / 2+3 / 2+4
15/09/2021
Conditioning:
10 DB clean & press 5kg
10 DB step ups each leg 5kg
10 cal ski
x 3
Resistance:
KB squats + KB RDL 12kg
10 x 3
Flyes 2.5kg + Bench press 15kg
10 x 3
TRX row
10 x 3
Bicep curls 10kg
Tricep dips
10 x 3
Intensity:
Using 5kg DB:
6 burpees
6 snatch RHS
6 thruster RHS
6 burpees
6 snatch LHS
6 thruster LHS
x 4
New (harder) home workout option:
20-15-10-5
Calorie bike
Press ups
20-15-10-5
Burpees
Step ups / lunges
30 jumping jacks
15 squats
5 planks walkouts
x 3
22/09/2021
Conditioning:
10 cal ski
10 DB complex*
10 burpees
x 3
*complex: curl / lunge L+R / press
Resistance:
Deadlift 25kg 10 x 3
Flyes 2.5kg + Chest press 5kg
10 x 3
TRX row 10 x 3
Intensity:
3 min work 2 min rest x 3
10 DB snatch each arm 5kg
10 thrusters 8kg
10 box jumps (blue + yellow + green)
Max cal bike
Scores: 9/11/10
Homework:
Same as last week please!
29/09/2021
Conditioning:
4-8-12-8-4
Cal bike + lunges each leg
Resistance:
KB squat 12kg
KB RDL 12kg
10 x 3
DB flyes 2.5kg
Bench press 15kg
10 x 3
Clean & press 10kg
TRX row
10 x 3
Intensity:
10 double DB snatch + thruster
10 DB high step ups
10 burpees
10 cal ski
Repeat:
8-8-8-8
6-6-6-6
4-4-4-4
2-2-2-2
HOMEWORK:
(This is a longer one, about 45 mins)
Part One:
10 walkouts
10 barbell clean and press
10 barbell squats
10 kneeling press ups
10 sit ups/crunches
x 3
Part Two:
1 min air bike
20 x lunges
x 3
Part Three:
15-12-9
Barbell thruster
Burpee
Squat jumps / broad jumps
07/10/2021
Conditioning:
800m ski + 4 burpee EMOM
Resistance:
Deadlifts 25kg + press ups + TRX row
10 x 3
Split squats 10 x 3
Clean & press 5kg DB + tricep dips
10 x 3
Intensity:
6 cal bike
12 DB snatch 7.5kg
6 cal bike
Rest 2 min
x 3
13/10/2021
Warm up:
5 walkouts + 10 plate snatch
x 3
Conditioning:
10 burpees
10 deadlifts 27.5kg
10 cal bike
10 TRX row
10 DB push press 5kg
x 5
Intensity:
250m ski
12 DB snatch
12 DB step up
12 box jumps
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
HOMEWORK:
Circuit x 3
10 cal bike
Circuit x 2
20 cal bike
Circuit x 1
30 cal bike
Circuit =
10 deadlifts (just past the knees)
10 clean and press
10 lunges
Then:
10-8-6-4-2
Burpees
Thrusters
Jumps onto step
AND PLANKS!
10/11/2021
Conditioning:
8 cal bike
12 cal ski
8 cal bike
Rest 2 min
x 2
8 cal ski
12 cal bike
8 cal ski
Rest 2 min
x 2
Resistance:
Deadlift 25kg
Chest press 7.5kg
TRX row
10 x 3
Intensity:
10-8-6-4-2
DB ground to overhead 5kg
DB burpee step up
Box jumps
WEEKEND WORKOUT
This will take about an hour. If you need a shorter one just take out the sets with the rows and the sit ups.
Note: complete the 30s as 3 sets of 10 with rest in between
10 burpees
20 weighted step ups/bodyweight lunges
30 barbell squats
10 burpees
20 weighted step ups/bodyweight lunges
30 press ups
10 burpees
20 weighted step ups/bodyweight lunges
30 barbell rows
10 burpees
20 weighted step ups/bodyweight lunges
30 barbell clean and press
10 burpees
20 weighted step ups/bodyweight lunges
30 sit ups
Then
30 second bike sprint
10 barbell thrusters
30 second bike sprint
Rest 2 minutes
x 3
15/12/2021
Conditioning:
16-12-8-4
Cal bike + step ups each leg
Resistance:
Deadlifts 30kg 10 x 3
Chest press 7.5kg + TRX row
10 x 3
Shoulder press 5kg 10 x 3
Intensity:
1 min max effort x 3:
Burpees
DB snatch
Box jumps
Cal ski
Rest
05/01/2021
Conditioning:
30-20-10
Cal bike + plate snatch + step ups
Resistance:
Deadlifts 27.5kg 10 x 3
Flye 5kg + Bench press 17.5kg
10 x 3
TRX row 10 x 3
Intensity:
3 min effort 2 min rest x 3
10 DB snatch each arm 7.5kg
10 thrusters
10 burpees
Max cal ski
Scores: 12 / 7 / 4
12/01/2022
Conditioning:
15-12-9-6-3
Cal bike + KB squats
15-12-9-6-3
Cal ski + clean & press 15kg
Resistance:
Deadlifts 35kg
Press ups
TRX row
10 x 3
Intensity:
10 DB burpee step up
15 box jumps
20 DB snatch
x 3
19/01/2021
20 cal bike
Resistance:
Deadlifts 35kg 10 x 3
Bench press 20kg + TRX row
10 x 3
Shoulder press 7.5kg 10 x 3
Conditioning:
10 burpees
20 DB snatch
300m ski
20 DB step ups
10 box jumps
x 4
26/01/2022
Conditioning:
500m row
Deadlifts + chest press 10 x 3
500m row
Squats + TRX row 10 x 3
500m row
Lunges + clean & press 10 x 3
500m row
Intensity:
10 min AMRAP
6 cal bike
8 box jumps
10 burpees
02/03/2022
Conditioning:
5-10-15-10-5
Cal row + bike
Resistance:
Deadlifts 30kg
Chest press 7.5kg
TRX row
10 x 3
Intensity:
45 sec ski + 45 sec DB clean and press + 30 sec rest
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec DB snatch + 30 sec rest
x 4
HOMEWORK:
45 sec bike + 45 sec DB clean and press + 30 sec rest
45 sec bike + 45 sec DB step ups (or lunges) + 30 sec rest
45 sec bike + 45 sec burpees + 30 sec rest
45 sec bike + 45 sec DB snatch + 30 sec rest
x 3/4 (24/32 mins)
Use the Seconds app:
Set a timer for 1:30 high intensity + 0:30 low intensity x 12/16
30/03/2022
Conditioning:
15-12-9-6-3
Cal bike + deadlifts 35kg
15-12-9-6-3
Cal row + bar press ups
15-12-9-6-3
Cal ski + push press 15kg
Intensity:
10 burpees
15 jumps
20 DB snatch 7.5kg
x 3
13/04/2022
Conditioning:
200m row
10 burpees
x 5
Resistance:
Deadlifts 40kg 10 x 3
Flyes 5kg + Bench press 20kg
10 x 3
TRX row 10 x 3
Intensity:
3 min work 2 min rest x 3
10 DB clean and press
10 DB step up
20 DB snatch
Max cal ski: 11/13/16
20/04/2022
Conditioning:
800m ski + 4 burpee EMOM
Resistance:
Deadlift 40kg + Chest press 7.5kg + Bicep curls 5kg
10 x 3
Squat 25kg + TRX row + tricep dips
10 x 3
Intensity:
12 min ladder: 4-8-12-etc
DB snatch
DB step up
Cal bike
27/04/2022
Conditioning:
250m row
10 overhead lunges
5 walkouts
x 3
Resistance:
Deadlifts 40kg + Press ups + TRX row 10 x 3
Intenisty:
30 calorie ski
30 power cleans 20kg
30 clean & press 5kg
30 DB snatch 7.5kg
5 burpee EMOM
04/05/2022
Conditioning:
5-10-15-10-5
Cal row + bike
Resistance:
Deadlifts 45kg 10 x 3
Bench press 25kg + TRX row 10 x 3
Flyes 5kg 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec power cleans 25kg + 30 sec rest
45 sec ski + 45 sec single thruster 7.5kg + 30 sec rest
x 3
11/05/2022
Conditioning:
15-12-9-6-3
Cal bike + power clean 25kg
Cal row + press ups
Cal ski + push press
Intensity;
10 deadlifts (50KG!!!)
15 burpees
20 DB snatch
x 3
19/05/2022
Conditioning:
45:15 x 3
Ski + DB clean & press + DB step up
Resistance:
Deadlifts 50kg 10 x 3
Squats 35kg 10 x 3
Chest press 10kg + Flye 5kg 10 x 3
TRX row 10 x 3
Intensity:
EMOM:
5-6-7-8 Cal bike
8-10-12-14 Burpees
10-12-14-16 Slams 8kg
01/06/2022
Conditioning:
1000m ski + 2 walkout EMOM
Resistance:
Deadlifts 55kg 10 x 3
Chest press 10kg + Flyes 5kg 10 x 3
TRX row 10 x 3
Intensity:
20 cal row
16 DB snatch
12 cal bike
8 burpees
Rest 2 min
Times: 4:13 / 4:07 / 4:22
29/06/2022
Conditioning:
24 cal row
6 bar complex
12 lunges
x 4
power clean / hang squat clean / thruster / push press
Intensity:
12 min ladder: 3-6-9-etc
Cal ski
Burpee
Box jumps
06/07/2022
Resistance:
10-8-6-4-2
Deadlifts 50-65kg
Press ups
Conditioning:
500m row
10 overhead lunges x 5 burpees x 5
500m row
10 DB clean & press + 5 burpees x 5
500m row
10 DB snatch + 5 burpees x 5
500m row
10/08/2022
Conditioning:
1000m row 4 x 100m intervals
Resistance:
Deadlifts 65kg 10 x 3
Bench press 25kg 10 x 3
TRX row 10 x 3
Shoulder press 17.5kg 10 x 3
Intensity:
One min max efforts:
Burpees 20/20/22
DB clean + press 15/14/16
DB step ups 21/22/23
Ski cal 9/9/10
Rest 2 min
17/08/2022
Resistance:
20-15-10-5
Deadlift (75kg!!) and press ups
Conditioning:
10 cal bike
20 step ups/lunges
X 5
Intensity:
15 min amrap
10 cal ski
10 burpees
5-10-15-GTOH 25kg
24/08/2022
Conditioning:
12 cal row
12 box overs
6 heavy deadlifts 65kg
x 6
Intensity:
12 min AMRAP
6 cal bike
6 push press 20kg
3-6-9-etc CHEST TO FLOOR burpees
Score: 12+3
31/08/2022
Conditioning:
500m row intervals @ sub 2:20
1 min rest
x 5
Resistance:
10 deadlifts 65kg
5 CTF burpees
10 press ups
5 CTF burpees
10 push press 20kg
x 3
Intensity:
15 min AMRAP
10 cal ski
10 box jumps
10 alt snatch 10kg
Score: 6 rounds!
07/09/2022
Warm up:
600m ski + 3 walkout EMOM
Resistance:
Deadlifts 65kg 10 x 3
Chest press 10kg + Flye 5kg 10 x 3
TRX row 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
20 DB snatch
15 cal bike
10 DB thrusters
5 CTF burpees
x 3
28/09/2022
Conditioning:
10 cal row
5 DB lunge complex
x 3
Resistance:
Deadlifts 65kg 10 x 3
Bench press 25kg + Flye 5kg 10 x 3
TRX row + Shoulder press 20kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
45:15 x 3
Burpees: 9/8/8
DB clean & press 7.5kg: 10/11/11
DB step ups 7.5kg: 17/20/21
TTDB: 13/15/16
Ski cal: 7/8/8
12/10/2022
Warm up: 1000m row
Resistance:
15-12-9-6-3
Deadlifts 45-75kg
Chest press 10kg
TRX row
Intensity:
45 sec ski/bike + 45 sec burpees + 30 sec rest
45 sec ski/bike + 45 sec DB clean & press + 30 sec rest
45 sec ski/bike + 45 sec DB step ups + 30 sec rest
X 4
19/10/2022
Conditioning:
20 cal row
10 cal bike
20 cal row
Rest 2 min
X 3
Resistance:
Deadlift 65kg 10 x 3
Bench 27.5kg + Trx 10 x 3
Shoulder press 20kg 10 x 3
Intensity:
10 min ladder:
12 cal ski
12 DB snatch 10kg
3-6-9-Etc burpee
26/10/2022
Resistance:
10-8-6-4-2
Deadlifts / Press ups / TRX row
Intensity:
5 min AMRAP 2 min rest x 6
AMRAP 1:
10 cal row + 10 DB clean & press
AMRAP 2:
10 cal bike + 10 DB snatch
AMRAP 3:
10 cal ski + 10 DB step ups
02/11/2022
Conditioning:
20 cal row + 20 cal bike + 5 burpees
15 cal row + 15 cal bike + 5 burpees
10 cal row + 10 cal bike + 5 burpees
5 cal row + 5 cal bike + 5 burpees
Resistance:
Deadlifts 65kg 10 x 3
Bench press 25kg + Flyes 5kg 10 x 3
SA DB row 12.5kg 10 x 3
Shoulder press 20kg 10 x 3
Intensity:
10 min MAX CAL effort:
30 sec ski + 30 sec plank
Score: 45
09/11/2022
Warm up:
250m row + 10 lunges x 3
Resistance:
Deadlifts 65kg + Press ups
10 x 3
Power clean 30kg + Push press 25kg
10 x 3
Intensity:
3 min work 1:30 rest x 4
5 burpeess
10 DB snatch 10kg
20 step ups
Max cal ski: 12/11/15/14
16/11/2022
Conditioning:
12 cal ski
12 DB step over
6 deadlifts 65kg
x 6
Intensity:
30 cal bike
30 DB clean & press
30 box jumps
3 burpee EMOM
Time: 9:58
07/12/2022
Conditioning:
20-16-12-8-4
Cal row + step up
Resistance:
Deadlift 55kg + press up 10 x 3
Shoulder press 20kg + Trx row 10 x 3
Intensity:
12 cal ski
10 heavy snatch
8 cal bike
6 burpees
Rest 1:30
X 4
14/12/2022
Conditioning:
800m ski + 2 walkout EMOM
Resistance:
Deadlifts + chest press + bicep curls 10 x 3
Squats + TRX + tricep dips 10 x 3
Intensity:
8 min AMRAP
10 cal row
10 push press
2-4-6-burpee
2 min rest
8 min AMRAP
10 cal bike
10 snatch
2-4-6 burpee
21/12/2022
Conditioning:
20 cal row
16 step ups
12 power clean 25kg
8 push press 25kg
X 4
Intensity:
12 min AMRAP
12 cal ski
6 single devil press
6 TTDB
18/01/2022
Resistance:
Deadlifts 65kg 1” x 3
Flyes 5kg + chest press 10kg 10 x 3
Trx row 10 x 3
Conditioning:
400m row
12 DB snatch
6 burpees
12 DB step up
6 box jumps
12 leg raises
X 4
08/02/2023
Conditioning:
10 cal ski
10 DB step over
10 GTOH
x 3
Resistance:
Deadlifts 65kg 10 x 3
Chest press 12.5kg + row 10 x 3
Shoulder press 17.5kg + pull-down 10 x 3
Intensity:
16 cal row
12 DB snatch
8 cal bike
4 burpees
Rest 1 min
X 3
15/02/2023
Conditioning:
Row 300/200m x 3
Resistance:
Deadlift 65kg + chest press
Squat 35kg + cable row 10 x 3
Pull-down + TTDB 10 x 3
Intensity:
3 min work 1:30 rest
5 burpees
10 power clean 20kg
10 push press 20kg
Max cal ski
08/03/2023
Conditioning:
12 cal Ski
6 barbell complex*
12 lunges
X 3
*Complex: power clean + hang clean + thruster + push press
Resistance:
Deadlift 65kg + row 10 x 3
Squat 40kg + pull-down 10 x 3
Intensity:
6 cal bike + 6 burpees + 6 cal bike
Rest 1 min
X 3
22/03/2023
Conditioning:
12 cal ski
6 DB burpee step over
6 GTOH 25kg
X 3
18 cal ski
6 DB burpee step over
6 GTOH 25kg
X 2
24 cal ski
6 burpee step over
6 GTOH
X 1
Resistance:
Deadlift 75kg + chest press 12.5kg + pull-down 25kg 10 x 3
29/03/2023
10-8-6-4-2
Deadlift 60-85kg
Push press 7.5-12.5kg
20 box step over
20 cal ski
20 snatch
X 2
15 box jumps
15 cal row
15 clean and press
X 2
10 thruster
10 cal bike
10 burpees
X 2
05/04/2023
10-8-6-4-2
Bike cal
Deadlift 65-80kg
Conditioning:
30 min AMRAP
500m row
10 clean and press
10 step ups
10 press ups
10 leg raises
Intensity:
8 min ladder: 4-8-12-etc
Ski cal + single devil press
12/04/2023
Resistance:
Every 90 seconds x 10
3 heavy deadlifts 70-100kg
Cable row + bench press 10 x 3
Pull-down + shoulder press 10 x 3
Intensity:
15 min AMRAP:
250m ski
5 burpees + 10 step up
250m ski
5 box jumps + 10 snatch
26/04/2023
10-8-6-4-2
Deadlifts 70-80kg
Pull-down 50kg
Conditioning:
15-30-30
Cals - lunges - press up
Cals - snatches - cable row
Cals - step ups - shoulder press
Intensity:
10 min max cal ski
30 sec ski sprint + 30 sec plank
Score: 61 cals
03/05/2023
500m row/ski
5 clean and press + 20 deadlifts
500-10-15
500-15-10
500-20-5
Intensity:
5 cal bike
5 burpees
5 cal bike
X 4
10/05/2023
Conditioning:
15 cal bike or ski
12 power clean
9 push press
6 lunges
3 burpees
X 5
Resistance:
Row and sit ups 10 x 3
Pull-down and leg raises 10 x 3
Intensity:
9 min ladder
3-6-9-12
Cals + box jumps
28/06/2023
Conditioning:
24 cal row
12 step over
6 heavy deadlift 65kg
X 4
Resistance:
Press up + row
Pull-down + shoulder press 25kg 10 x 3
Intensity:
15 min AMRAP:
200m ski
5 burpees + 10 snatch
200m ski
5 box jumps + 10 sit ups