Holly G — Do The Thing

HOLLY GOODALL

03/11/2022

Conditioning:

10 cal bike + 20 step ups x 3

Resistance:

Deadlifts 25kg 10 x 3

Squats 15kg 10 x 3

TRX row 10 x 3

Chest press 5kg 10 x 3

Intensity:

12 min ladder 3-6-9-etc

Cal ski

Burpees

DB clean & press 2.5kg

SCORE: 12+3

Notes:

I would recommend trying out a free trial of Down Dog and testing some of the flows and “boost” options they offer to help with your strength and stability for figure skating.

Also, try getting a small loop resistance band (heavy or x-heavy) and putting together a simple circuit to do before you exercise like a warm up eg:

10 x banded bodyweight squats

10 x lateral leg raise each side

10 x monster walks each direction

10 x hip bridges

x 3

GYM WORKOUT

Warm up:

10 min treadmill/crosstrainer/rower/bike:

2 min steady

1 min fast + 1 min recovery x 4

Resistance:

10 KB squat/deadlifts approx 16kg

10 kneeling push ups

10 DB lunges approx 4kg

10 DB overhead press approx 4kg

x 3

HIIT:

45 seconds work 15 seconds rest:

Burpees

Step ups

Box jumps

Bike/row/crosstrainer (whatever you can set up your circuit near to!)

Rest 60 seconds

x 3

Notes: Don’t worry if you can’t do it all, just do what you can and let me know how you get on and we can work towards an achievable program!

09/11/2022

Conditioning:

600m ski + 3 walkout EMOM

Resistance:

Deadlift 25kg 10 x 3

Lunges 10kg 10 x 2

Bench press 10kg + TRX row 10 x 3

Shoulder press 8kg + tricep dips 10 x 3

Intensity:

6 min AMRAP 3 min rest x 2

6 cal bike

8 burpees

10 snatch

Scores: 2+6 / 2+7

17/11/2022

Conditioning:

1000m row: 5 x 100m intervals

Resistance:

Split squats 10 x 3

KB RDL 16kg 10 x 3

Chest press 5kg + Flyes 2.5kg 10 x 3

TRX row + Shoulder press 8kg 10 x 3

Bicep curls 10kg + Tricep dips 10 x 3

Intensity:

3 min work 2 min rest x 3

10 burpees

10 DB snatch

10 DB step ups

Max cal ski: 8/9/9

23/11/2022

Conditioning:

6 walkouts + 12 cal ski x 3

Resistance:

Deadlifts 25kg 10 x 3

Split squat 10 x 2

Flye 2.5kg + chest press 5kg 10 x 3

Rear raise 1.25kg + TRX row 10 x 3

Lateral raise 1.25kg + shoulder press 8kg 10 x 3

Intensity:

45 sec bike + 45 sec DB snatch + 30 sec rest

45 sec bike + 45 sec DB step up + 30 sec rest

45 sec bike + 45 sec box jump + 30 sec rest

X 3

01/12/2022

Conditioning:

5 DB lunge complex + 10 cal bike x 3

Resistance:

Deadlift 25kg + press up 10 x 3

Squat 20kg + Trx row 10 x 3

Shoulder press 10kg + tricep dips 10 x 3

Intensity:

45 sec ski + 45 sec burpees + 30 sec rest

45 sec ski + 45 sec clean and press + 30 sec rest

45 sec ski + 45 sec DB step up + 30 sec rest

X 3

09/12/2022

Conditioning:

1000m row: 5 x 100m intervals

Resistance:

Rdl 16kg + squat 16kg 10 x 3

Flye 2.5kg + chest press 5kg 10kg

Pullover 5kg + Trx row 10 x 3

Lateral raise 1.25kg + shoulder press 10kg 10 x 3

Intensity:

5 min AMRAP 2 min rest x 4

AMRAP1:

10 cal ski

10 DB thruster 2.5kg

10 DB step ups 2.5kg

Score: 2+3 / 2+4

AMRAP 2:

10 cal bike

10 box jump

10 DB snatch 5kg

Score: 1+26 / 2+2

15/12/2022

Conditioning:

4 x 500m row

60 sec rest

Resistance:

15-12-9-6-3

Deadlift 25-30kg

Press up

Trx row

DB Leg raises

Intensity:

3 min work 1:30 rest x 4

10 burpee

10 clean + press

10 step ups

Max cal bike/ski/bike/ski

20/12/2023

Conditioning:

800m ski + 2 walkout emom

Resistance:

Squat + RDL 16kg 10 x 3

Flyes 2.5kg + bench press 15kg 10 x 3

Pullover 5kg + bent over row 15kg 10 x 3

Bicep curls 10kg + triceps dips 10 x 3

Intensity:

10 cal bike

10 power cleans 10kg

10 push press 10kg

10 lunges 10kg

X 5

19/01/2023

Conditioning:

12 cal row/ski

12 box step overs

6 power cleans 15kg

X 4

Resistance:

Deadlifts 30kg 10 x 3

Chest press 5kg + TRX row 10 x 3

Press ups + Bent over row 15kg 10 x 3

Flyes 2.5kg + pullover 5kg 10 x 3

Intensity:

10 min AMRAP:

10 cal bike + 10 clean & press 2.5kg

5-10-15-etc burpees

02/02/2023

Conditioning:

10 cal row 5 walkout x 3

Resistance:

Deadlift 30kg 10 x 3

Chest press 5kg + cable row 10 x 3

Shoulder press 8kg + pull-down 10 x 3

Intensity:

45 sec ski/bike + 45 snatch 5kg + 30 sec test

45 sec ski/bike + 45 sec DB step up + 30 sec rest

45 sec ski/bike + 45 sec leg raises + 30 sec rest

X 4

15/02/2023

Warm up:

5 cal bike + 10 KB squats + 10 KB RDL x 3

Resistance:

Deadlift 30kg 10 x 3

Flyes 2.5kg + chest press 5kg 10 x 3

Row 15kg + dips 10 x 3

Pull-down 15kg + leg raises 10 x 3

Intensity:

3 min work 1:30 rest X 4

10 burpees

10 power cleans

10 push press

10 lunges

Max cal ski: 8/9/9/8

23/02/2023

Conditioning:

10 cal row

10 DB step over

10 GTOH 10kg

X 3

Resistance:

Squat 20kg 10 x 3

Chest press 5kg + row 15kg 10 x 3

Pull-down 20kg + leg raises 10 x 3

Biceps 5kg + tricep dips 10 x 3

Intensity:

8 cal bike

16 snatch

8 cal bike

Rest 2 min

Times: 2:24 / 2:22 / 2:17

02/03/2023

Warm up:

600m ski + 2 CTF burpee EMOM

Resistance:

Deadlift 30kg + row 15kg 10 x 3

Cable flyes + chest press 5kg 10 x 3

Pull-down 20kg + leg raises 10 x 3

Biceps 5kg + tricep extension 10kg 10 x 3

Intensity:

15 min AMRAP

10 cal bike

10 DB step up

5-10-15 GTOH 15kg

Score: 45 GTOH (!!!!!)

16/03/2023

Conditioning

10 cal ski

10 dumbbell stepover

X 5

Resistance:

Goblet squat 12kg + rdl 16kg 10 x 3

Single arm row 15kg 10 x 3

Cable flye + chest press 5kg 10 x 3

Pull-down 20kg + shoulder press 10kg 10 x 3

Intensity:

12 cal row

10 snatch 5kg

8 cal bike

6 CTF burpees

Rest 1:30

2:47 / 2:46 / 2:51

21/03/2023

Conditioning:

5 DB complex

10 cal row

X 5

Resistance:

Squat 25kg 10 x 3

Cable flye + bench press 15kg 10 x 3

Rear raise + row 10 x 3

Lateral raise + shoulder press 10 x 3

Pull-down 10 x 3

Intensity:

12 min AMRAP

12 cal ski

4 DB burpee + 4 DB c&p + 4 DB step up x 3

Score: 2+36

29/03/2023

Conditioning:

12 cal bike

6 DB burpee box over

6 GTOH 15kg

X 3

18 cal bike

6 DB burpee box over

6 GTOH 15kg

X 2

24 cal bike

6 DB burpee box over

6 GTOH 15kg

X 1

Intensity:

10 min max cal effort:

39 sec ski + 30 sec plank

Score: 48 cals

06/04/2023

Warm up:

10-8-6-4-2

Cal ski + step up each leg

Resistance:

Deadlift 30kg + press up 10 x 3

Squat 20kg + row 10 x 3

Pull-down + shoulder press 10kg 10 x 3

Biceps + triceps

Intensity:

EMOM to failure 5-6-7-etc

Calorie bike

DB Clean + press

CTF Burpee

13/04/2023

10 cal row

10 plate snatch

X 5

Resistance:

Deadlift 30kg + chest press 7.5kg + curl 10 x 3

Squat 20kg + TRX row + Tricep ext 10 x 3

Intensity:

45 sec ski + 45 sec CTF burpee + 30 sec rest

45 sec ski + 45 sec clean & press + 30 sec rest

45 sec ski + 45 sec DB step up + 30 sec rest

X 3

26/04/2023

10 cal

20 step ups

30 deadlifts 25kg

10 cal

20 step ups

30 press ups

10 cal

20 step ups

30 push press

Pull down + sit ups 10 x 3

Cable row + leg raises 10 x 3

Intensity:

10 min AMRAP:

5 box jump

10 snatch

150m ski

5 rounds!

11/05/2023

Conditioning:

10 cal ski

10 plate snatch

10 overhead lunges

X 3

Resistance:

Deadlifts 30kg 10 x 3

Cable row + press ups 10 x 3

TRX row + chest press 5kg 10 c 3

Narrow pull-down + leg raises 10 x 3

Intensity:

12 min AMRAP:

12 cal bike

4 burpee + 4 clean & press + 4 step ups x 3

Score: 2+19

17/05/2023

Conditioning:

10-8-6-4-2

Cal ski + step ups + GTOH

Resistance:

Cable row + press ups 10 x 3

Wide pull-down + DB shoulder press 5kg 10 x 3

Biceps + triceps 10 x 3

Intensity:

16 cal row

12 DB snatch

8 cal bike

4 CTF burpees

Rest 2 min

X 4

08/06/2023

16-12-8-4

Cal row + BW lunges

Resistance:

Deadlift 25kg 10 x 3

Cable row + press ups 10 x 3

Narrow pull-down + shoulder press 8kg 10 x 3

Intensity:

4 min AMRAP 2 min rest x 4

AMRAP 1:

6 cal ski

8 DB push press

10 step ups

Score: 2+6 / 2+6

AMRAP 2:

6 cal bike

8 burpees

10 DB snatch

Score: 1+20 / 1+22

15/06/2023

Conditioning:

10 cal ski

10 deadlifts 25kg

20 DB step ups

X 3

10 cal row

10 shoulder press 10kg

20 DB snatch 5kg

X 3

Resistance:

Flye 2.5kg + chest press 5kg 10 x 3

Pull-down 15kg + leg raises 10 x 3

Biceps 8kg + triceps 15kg 10 x 3

Intensity:

10 min AMRAP

5 cal bike

10 slams

15 drop squats

29/06/2023

10-8-6-4-2

Cal bike + snatch (each arm)

Resistance:

Deadlift 25kg + chest press 5kg 10 x 3

Squat 15kg + row 15kg 10 x 3

Pull-down 20kg + shoulder press 8kg 10 x 3

Intensity:

45:15 x 3

Burpee box over: 7/7/7

DB Clusters: 8.5/9/8

DB Step ups: 13/14/13

Row cals: 11/11/12

06/07/2023

Conditioning:

10 cal ski

10 step up

10 deadlifts 25kg

X 3

Resistance:

Chest press 5kg + pull-down 20kg 10 x 3

TRX row + shoulder press 10kg 10 x 3

Flye 2.5kg + SA pull-down 15kg 10 x 3

Biceps 8kg + triceps 15kg 10 x 3

Intensity:

30 cal bike

30 power cleans

30 DB thrusters

2 burpee emom

11/07/2023

Conditioning:

10 cal row

10 shoulder press

10 step ups

10 press ups

10 sit ups

X 3

Resistance:

Deadlift 30kg + pull-down 15kg

Squat 20kg + row 15kg

10 x 3

Intensity:

4 min AMRAP 1 min rest x 3

6 cal ski

8 jumps

10 snatch

2+11 / 2+7 / 2+6

20/01/2023

Conditioning:

20-16-12-8-4

Cal row + lunges

Resistance:

Chest press 5kg + pull-down 20kg 10 x 3

Row 15kg + leg raises 10 x 3

Bicep curls 5kg + tricep extension 20kg 10 x 3

Intensity:

EMOM X 20 mins

Min 1: 8 cal ski

Min 2: 7 GTOH 15kg

Min 3: 6 cal bike

Min 4: Rest

03/08/2023

600m ski + 2 walkout emom

Resistance:

Deadlift 25kg + narrow pull-down 15kg 10 x 3

Flye 2.5kg + chest press 5kg 10 x 3

Rear raise 1.25kg + row 15kg 10 x 3

Lateral raise 1.25kg + shoulder press 8kg 10 x 3

Intensity:

12 min AMRAP:

12 cal bike

4 burpee + 4 clean & press + 4 step ups

Score: 2+8

11/08/2023

10-8-6-4-2

Cal bike + deadlifts 25-35kg

Resistance:

Chest press + pull-down + sit up 10 x 3

Shoulder press + row + leg raises 10 x 3

Intensity:

With 5kg DBs complete four rounds:

2 devil press

4 thruster

6 step ups

8 cal ski

17/08/2023

Conditioning:

10 cal ski

10 plate snatch

10 overhead lunges

X 3

Resistance:

Flye + press up 10 x 3

Rear raise + TRX row 10 x 3

Pull-down + sit ups 10 x 3

Biceps + triceps 10 x 3

Intensity:

45 sec bike + 45 sec burpees + 30 sec rest

45 sec bike + 45 sec DB c+p + 30 sec rest

45 sec bike + 45 sec DB step up + 30 sec rest

X 2

22/08/2023

Conditioning:

20-16-12-8-4

Cal row + step ups

Resistance:

Deadlift 30kg 10 x 3

Chest press 5kg + pull-down 20kg 10 x 3

Shoulder press 8kg + row 10 x 3

Flye 2.5kg + straight arm pull-down 15kg + lateral raise 2.5kg 10 x 3

Intensity:

4 min AMRAP 1 min rest:

6 cal bike

8 box jumps

10 snatch

Scores: 2+0 / 2+0 / 2+0

06/09/2023

Conditioning:

12 cal row

12 step overs

6 GTOH

X 4

Resistance:

Squat + RDL 12kg 10 x 3

Chest press 5kg + pulldown 20kg 10 x 3

Flye 2.5kg + lateral raises 2.5kg 10 x 3

Biceps 8kg + triceps 15kg 10 x 3

Intensity:

40:20 x 4

Ski + slam

22/09/2023

Conditioning:

20-16-12-8-4

Cal row + snatch

Resistance:

Deadlift 25kg + TRX row 10 x 3

Chest press 5kg + pull-down 20kg 10 x 3

Sit ups + leg raises + rainbow slam 10 x 3

Intensity:

3 min work 1 min rest

10 burpees

10 clean and press

10 high step ups

Max cal ski: 8/8/6

28/09/2023

Conditioning:

25 cal row

5 power clean

5 push press

10 lunges

X 5

25 cal row

Resistance:

Deadlift 25kg + pull-down 20kg

Bench press 15kg + row 15kg

Intensity:

Ski - burpees - snatch - sit ups

200-12-12-12

200-10-10-10

200-8-8-8

200-6-6-6

200-4-4-4

200-2-2-2

04/10/2023

Conditioning:

10 DB complex

10 cal ski

X 4

Resistance:

Deadlift 25kg + press up 10 x 3

Cable row 15kg + sit up 10 x 3

Pull-down 25kg + leg raise 10 x 3

Intensity:

12 min AMRAP:

6 cal bike

6 CTF burpee

3-6–9-etc GTOH 15kg

Score: 9+21

13/10/2023

10 cal ski

10 overhead lunges

X 3

Resistance:

Deadlift 25kg + Trx row 10 x 3

Shoulder press 10kg + narrow pulldown 20kg 10 x 3

Sit up + rainbow slam + hollow hold x 3

Intensity:

16 cal row

12 snatch

8 cal bike

4 burpee

Rest 1 min

3:28 / 3:37 / 3:33

Conditioning:

20-15-10-5

Row and press up

20-15-10-5

Ski and push press 10kg

Resistance:

Deadlift 25kg + pulldown 25kg + sit up 10 x 3

Intensity:

2 min work 1 min rest x 3

5 burpee box jump

10 snatch

Max cal bike: 8.4/6.4/6.4/6.2

08/12/2023

Conditioning:

1000m ski + 2 burpee emom

Resistance:

Deadlift 27.5kg 10 x 3

Cheat press 7.5kg + TRX row 10 x 3

DB Shoulder press 5kg + pull-down 22kg 10 x 3

Sit up + leg raise + rainbow slam 10 x 3

Intensity:

10 min AMRAP:

5 cal bike

10 alt DB snatch

15 drop squat

Score: 5 + 2

13/12/2023

Conditioning:

10 cal row

10 DB step ups

X 5

Resistance:

Deadlift 30kg + TRX row 10 x 3

Chest press 7.5kg + pulldown 25kg 10 x 3

Cable flye 7kg + lateral raises 2.5kg 20 x 3

Intensity:

Ski - GTOH - burpee box jump - leg raises

200-10-10-10

200-8-8-8

200-6-6-6

200-4-4-4

200-2-2-2

03/01/2023

Conditioning:

12 cal ski

10 DB box over

8 GTOH 15kg

X 4

Resistance:

Chest press 7.5kg + pulldown 25kg 10 x 3

Press up + row 20kg 10 x 3

Intensity:

30 bike + 30 burpee + 30 rest

30 bike + 30 DB snatch 7.5kg + 30 rest

X 4

11/01/2024

Warm up:

5 walkouts + 10 snatch + 10 overhead lunge

X 2

Resistance:

Deadlift 30kg 10 x 3

Chest press 7.5kg + pulldown 25kg 10 x 3

Press up + TRX row 10 x 3

45:15

Intensity:

Burpee: 9/9/9

Clean and press: 9/9/9

Step up: 12/13/14

Sit ups: 11/12/11

Ski cals: 8/8/8

Rest

X 3

17/01/2024

Conditioning

20 cal row

16 high step up

12 snatch 7.5kg

8 cal bike

X 4

Resistance

Chest press 7.5kg + row 20kg 10 x 3

Pulldown 25kg + leg raises 10 x 3

Intensity

30 cal ski

30 GTOH

30 press ups

3 burpee emom

01/02/2024

Conditioning:

5 DB complex 5kg

5 burpee

10 cal row

X 5

Resistance:

Deadlift 30kg 10 x 3

Chest press 7.5kg + pulldown 22kg 10 x 3

Press up + row 10 x 3

Intensity:

2 min work 1 min rest

5 box jump

10 slam

15 drop squat

20 skater

Max cal bike: 7.0 / 6.4 / 6.0 / 5.7 / 6.3

07/02/2024

Conditioning:

24 cal row

12 DB big box over

6 GTOH 15kg

X 4

Resistance:

Chest press 7.5kg + pulldown 22kg 10 x 3

Press up + row 15kg 10 x 3

Intensity:

4 min AMRAP 2 min rest x 2

4 burpee

6 snatch 7.5kg

8 cal ski

Score: 2+10 / 2+10

15/02/2024

Conditioning:

20-16-12-8-4

Cal row + lunge 15kg

Resistance:

Deadlift 30kg + press up 10 x 3

Chest press 7.5kg + pulldown 20kg 10 x 3

Shoulder press 10kg + TRX row 10 x 3

Flye 5kg (!!!) + lateral raise 2.5kg 10 x 3

Intensity:

12 min AMRAP:

4 devil press

6 thruster

8 step up

10 cals

3+22

05/04/2023

Row 600m

Resistance:

Deadlift 20kg + chest press 5kg 10 x 3

Squat 15kg + row 15kg 10 x 3

Pulldown 20kg + lateral raise 2.5kg 10 x 3

Biceps 8kg + triceps 20kg 10 x 3

Intensity:

30 sec ski + 30 sec clean and press + 30 sec rest

30 sec ski + 30 sec step up + 30 sec rest

X 3

24/04/2024

Conditioning:

10 cal row

10 step ups

10 press ups

X 3

10 cal ski

10 lunges

10 shoulder press

X 3

Resistance:

Deadlifts 15kg 10 x 3

Trx row + pulldown 15kg 10 x 3

Intensity:

8 min ladder

2-4-6-etc

Walkout

Cluster

Bike cal

08/05/2024

Warm up:

600m ski + 2 walkout EMOM

Resistance:

Squat 15kg + RDL 12kg 10 x 3

Press up + row 15kg 10 x 3

Shoulder press 8kg + pulldown 20kg 10 x 3

Cable flye 5kg + lateral raise 2.5kg 10 x 3

Biceps 8kg + triceps 15kg 10 x 3

Intensity:

10 min AMRAP:

10 cal row

5 snatch + push press RHS

5 snatch + push press LHS

19/06/2024

Warm up:

10-8-6-4-2

Ski cal + TRX squat to row

Resistance:

DB deadlift 7.5kg + pulldown 20kg 10 x 3

Press up + cable row 15kg 10 x 3

Cable flye 5kg + lateral raise 2.5kg 10 x 3

Biceps 8kg + triceps 20kg 10 x 3

Intensity:

12 cal row

10 snatch

8 box burpee

6 cal bike

X 3

27/06/2024

Warm up:

200m row

20 step ups

X 5

Resistance:

DB deadlift 7.5kg + cable row 15kg 10 x 3

Press up + pulldown 20kg 10 x 3

Cable flye 5kg + lateral raise 2.5kg

Biceps 8kg + triceps 20kg 10 x 3

Intensity:

1:30 work 1:00 rest

5 burpee

10 snatch

Max cal bike: 3.1/3.8/3.3/3.7/2.8

03/07/2024

Conditioning:

10 cal row

10 step ups

10 press ups

X 3

10 cal ski

10 lunges

10 shoulder press

X 3

Resistance:

Pulldown 15kg + Trx row 10 x 3

Cable flye 5kg + lateral raise 2.5kg 10 x 3

Biceps 8kg + triceps 20kg 10 x 3

Intensity:

10 min amrap

5 cal bike

10 slams

15 squat to box

24/07/2024

Conditioning:

5 cal bike

10 squats

20 TRX lunges

X 3

Resistance:

DB deadlift 7.5kg + TRX row 10 x 3

Press up + pulldown 15kg 10 x 3

Palloff press 7kg + lateral raise 1.25kg 10 x 3

Bird dogs 12 x 3

Intensity:

2 min one 1 min off

10 clean and press 2.5kg

10 step ups 2.5kg

Max ski

01/08/2024

Warm up:

10-8-6-4-2

Cal ski + TRX lunge each leg

Resistance:

KB squat 8kg + pulldown 15kg 10 x 3

Press up + TRX row 10 x 3

Biceps 2.5kg + triceps 15kg 10 x 3

Bird dogs 10 x 3

Palloff press 5kg 10 x 3

Intensity:

8 minute ladder

2-4-6-etc

Bike cal + cluster 2.5kg

21/08/2024

Conditioning:

10-8-6-4-2

Cal bike + slam

Resistance:

Press up + pulldown 15kg 10 x 3

Cable press 5kg + Trx row 10 x 3

Lateral 2.5kv + SA pull 20kg 10 x 3

Biceps + triceps 10 x 3

Palloff press 5kg 10 x 3

Intensity:

10 min amrap:

100m ski

10 step up

100m ski

10 clean and press

100m ski

10 thruster