2020 WORKOUTS
05/01/2021
Deadlifts 75kg 10 x 3
Squats 50kg 10 x 3
20 cal bike
5 barbell complex*
20 lunges
x 4
*complex:
Deadlift
Power clean
Hang squat clean
Thruster
Push press
Finisher:
10-8-6-4-2
Burpee
Box jump
12.5kg DB snatch
HOME WEIGHTS SESSION
Squats 16kg KB
(holding KB at chest, elbows in and aiming for depth depth depth)
15 x 3
Lunges with DBs
OR Step ups with DBs
OR split squats with DBs or KB
10 each leg x 3
Single leg glute bridges with DB on hips
10 each leg x 3
Single leg/kick stand RDL with 2 x DB or 1 x KB
10 each leg x 3
Single arm row DB or KB
10 each arm x 3
DB chest press
OR press ups
10 x 3
DB pullover
10 x 3
Shoulder press 1 x DB (holding lengthways in both hands)
OR single arm shoulder press (if DB isn’t too heavy)
10 x 3
Front raises 1 x DB (holding lengthways in both hands)
10 x 3
Bicep curls 1 x DB OR alternating single arm with 2 x DB
AND tricep dips
10 x 3 (back to back)
22/01/2021
Part One:
15 burpees
30 DB hang clusters
30 DB lunges
10 burpees
20 DB hang clusters
20 DB lunges
5 burpees
10 DB hang clusters
10 DB lunges
Part Two:
2 suicide sprints
10 DB snatch right arm
10 DB push press right arm
10 sit ups
10 DB snatch left arm
10 DB snatch left arm
10 Toes to DB
x 3
27/01/2021
Part One:
20-15-10-5
DB squats
Press ups
20-15-10-5
DB push press
Toes to DB
Part Two:
4 x length run
20 DB lunges
x 4
Part Three:
15-12-9
Double DB snatch
Sit ups
15-12-9
DB clusters
Burpees
29/01/2021
Part one:
40 step ups
20 DB thrusters
30 step ups
15 DB thrusters
20 step ups
10 DB thrusters
Part two:
6 single devil press right arm
8 press ups
10 sit ups
6 single devil press left arm
8 DB push press
10 toes to DB
x 4
Part three:
12 min AMRAP:
3-6-9-12-etc
Ball slam
Ball lunge
6-12-18-24-etc
Drop squat
Score: 15 + 67 (so close to total 18 rep round!)
05/02/2021
Part one:
21-18-15-12-9-6-3
Hang squat clean
Push press
21-18-15-12-9-6-3
DB step up
Single DB thruster
Part two:
10 double DB snatch
10 box jump
x 5
16/02/2021
Part One:
10 DB power clean
10 DB squats
10 DB push press
10 press ups
10 toes to DB
x 4
Part Two:
2 x suicide sprints
20 x DB step ups
x 3
Part Three:
15-12-9
Double DB snatch
Box jumps
Burpees
25/02/2021
Part One:
400m (ish) run
30 KB swings
20 DB step ups
10 DB push press
x 3
Part Two:
5 double DB snatch
5 box jumps
x 10
5 DB clusters
5 burpees
x 10
Core:
10 toes to DB
30 sec plank
x 3
02/03/2021
3 x 6 min AMRAPS
2 min rest
x 2
AMRAP 1
10 DB clean & press
10 DB squats
2 suicide sprints
Scores: 2 + 25 & 3 + 0
AMRAP 2
10 burpees
10 box jumps
10 DB snatch each arm
Scores: 2 + 4 & 2 + 9
AMRAP 3
10 slams
10 ball step ups each leg
10 toes to DB
Scores: 2 + 22 & 2 + 22
04/03/2021
10 DB ground to overhead
10 burpee box jumps
x 3
400m run
10 DB ground to overhead
10 burpee box jumps
x 2
800m run
10 DB ground to overhead
10 burpee box jumps
x 1
1200m run
Finisher:
10 min AMRAP
10 DB thruster right arm
10 DB push press right arm
10 DB overhead lunge right arm
10 sit ups
10 DB thruster left arm
10 DB push press left arm
10 DB overhead lunge left arm
10 toes to DB
Score: 2 + 70
09/03/2021
Part One:
10 KB squats
15 box jumps
20 DB snatch
x 2
10 press ups
15 DB thrusters
20 step ups
x 2
X 2
Part Two:
10 DB complex*
10 burpees
x 5
*complex:
1 clean / 1 lunge each side / 1 push press
16/03/2021
Resistance:
20-15-10-5
Squats
Hang snatch
20-15-10-5
Clean and press
Toes to DB
Conditioning:
10 DB burpee step up
20 box jumps
30 single DB thruster
x 3
Finisher:
100 KB swings
100m sprint penalty ( + self imposed 10 burpees)
18/03/2021
Conditioning:
50-40-30-20-10
Step ups
25-20-15-10-5
DB thrusters
HIIT:
Each round for time:
1 sprint
10 snatch right
5 burpees
10 snatch left
1 sprint
Rest two minutes
Scores: 2:22 / 2:14 / 2:15
23/03/2021
Conditioning:
40 step ups
30 KB swings
20 KB squats
10 box jumps
x 5
HIIT:
50 DB snatch
50 DB clean and press
50 DB thruster
3 burpee EMOM
Core:
30 sec side plank
15 leg raises
30 sec side plank
15 sit ups
x 3
25/03/2021
Main workout:
400m run
20 DB clusters
10 Devil press
400m run
15 DB clusters
15 Devil press
400m run
10 DB clusters
20 Devil press
400m run
HIIT:
10 snatch right
10 push press right
10 overhead lunges
10 snatch left
10 push press left
10 overhead lunges
10 box jumps
x 3
Core:
15 TTDB
15 sit ups
30 sec hollow
x 3
30/03/2021
Conditioning:
50-40-30-20-10
Step ups
25-20-15-10-5
Press ups
HIIT:
3 min work : 2 min rest
x 8
10 DB snatch each arm
10 O/H lunges
10 TTDB
Max burpees
10 DB squat cleans
10 DB push press
10 box jumps
Max burpees
Score: 83 burpees
01/04/2021
Warm up:
Run + 20 step ups
x 3
Workout:
1-2-3-4-3-2-1
DB complex*
4-8-12-16-12-8-4
Burpee box jump
*complex:
4 power cleans
4 hang squat cleans
4 thrusters
4 push press
06/04/2021
Resistance:
20-15-10-5
DB power clean
DB squat
20-15-10-5
DB push press
Press up
Conditioning:
400m run
20 DB lunges
x 3
HIIT:
15-12-9
Double DB snatch
DB burpee step up
15-12-9
DB cluster
Burpee box jump
07/04/2021
Conditioning:
1 suicide
30 plate snatch
30 overhead plate lunge
2 suicide
20 plate snatch
20 overhead plate lunge
3 suicide
10 plate snatch
10 overhead plate lunge
HIIT:
5 min AMRAP 2 min rest x 3
20 KB swings
10 burpee over KB
20 KB squats
10 toes to KB
Scores: 1+26 / 1+28 / 1+27
13/04/2021
Resistance:
10 x 3
Deadlifts 50/55/60kg
Squats 35/40/40kg
Glute bridges 40kg
Bench press 25kg
Bent over row 25kg
Seated strict press 15kg
HIIT:
10 cal bike
20 hang snatch
10 cal bike
Rest 2 min
x 3
Scores: 2:24 / 2:26 / 3:31
15/04/2021
24 cal bike (2:18/2:23/2:28/2:20)
6 complex*
24 reverse lunges
*complex:
Deadlift / power clean / hang squat clean / thruster / push press
Finisher:
10 DB burpee step up
15 box jumps
20 DB snatch
20/04/2021
Resistance:
Deadlifts 60kg
Squats 40kg
Glute bridges 40kg
Bench press 25kg
Bent over row 25kg
Seated strict press 15kg
Finisher:
10 cal sprint
10 devil press RHS
10 cal sprint
10 cluster RHS
10 cal sprint
10 burpee box jumps
10 cal sprint
10 cluster LHS
10 cal sprint
10 devil press LHS
22/04/2021
15 burpees
30 front squats 20kg
30 sit ups
15 burpees
30 power cleans 25kg
30 push press 20kg
15 burpees
30 thrusters 20kg
30 toes to bar
15 burpees
30 clean and press 15kg
30 reverse lunges 20/25kg
Finisher:
6 min ladder:
3-6-9-12-etc
Plate snatch
Plate jack
Score: 18 + 24
04/05/2021
Resistance:
10 x 3
Deadlifts 60kg
Squats 45kg
Bench + Bent over row 25kg
Intensity:
3 min work 2 min rest x 6 alternating:
10 burpees
10 DB push press
20 DB snatches
Max cals
10 power cleans
10 box jumps
10 step ups
Max cals
11/05/2021
Squats 45kg 10 x 3
Chest press 10kg 10 x 3
Workout:
Circuit x 3
15 cal bike
Circuit x 2
30 cal bike
Circuit x 1
45 cal bike
Circuit:
10 devil press sgl 10kg
10 deadlifts 50kg
10 clean and press 7.5kg
13/05/2021
Resistance:
Deadlifts 65kg 10 x 3
Squats 45kg 10 x 3
Bench 25kg
Bent over row 25kg
10 x 3
Intensity:
4 min AMRAP 2 min rest x 4
AMRAP 1:
6 burpees
8 power cleans 20kg
10 push press 20kg
Scores: 2+10 2 +17
AMRAP 2:
6 box jumps
8 DB step ups
10 DB snatches
Scores: 3+16 3+14
19/05/2021
Resistance:
Deadlifts 65kg 10 x 3
Squats 45kg 10 x 3
Bench press 25kg
DB bent over row 12.5kg
10 x 3
Intensity:
10 complex* 20kg
10 Devil press
20 DB step ups
20 cal ski
8-8-16-16
6-6-12-12
4-4-8-8
2-2-4-4
*complex:
Power clean
Hang squat clean
Thruster
20/05/2021
Resistance:
Deadlifts 65kg 10 x 3
Glute bridges 45kg 10 x 3
Chest press 10kg
Bent over row 25kg
10 x 3
Shoulder press 15kg 10 x 3
Intensity:
12 cal ski
24 reverse lunges 20kg
12 box jumps
24 snatches 10kg
x 4
26/05/2021
Resistance:
Deadlifts 65kg 10 x 3
Squats 50kg 10 x 3
Bench press 25kg
DB bent over row 10kg
10 x 3
Intensity:
Work x 3
400m ski
Work x 2
800m ski
Works x 1
1200m ski
Work:
12 DB clusters
6 burpee box jumps
27/05/2021
Conditioning:
24 cal bike
6 complex*
24 reverse lunges
x 4
*complex:
Deadlifts
Power clean
Hang squat clean
Thruster
Push press
Intensity:
10 DB burpee step up
15 box jumps
20 DB snatch
x 3
02/06/2021
Resistance:
Deadlifts 65kg 10 x 3
Squats 50kg 10 x 3
Bench 25kg + DB row 12.5kg
10 x 3
Conditioning:
25 cal buy in
5 barbell clusters
5 burpees
x 10
5 double DB snatch
5 box jumps
x 10
25 cal buy out
03/05/2021
30-20-10
Cal bike
Overhead lunges
Conditioning:
6 devil press RHS
8 push press 20kg
10 sit ups
6 devil press LHS
8 press ups
10 ttdb
x 4
Intensity:
9 min ladder: 3-6-9-12-etc
Ski cal + slam
Score: 15 + 21
09/06/2021
Resistance:
Deadlifts 65kg 10 x 3
Squats 50kg 10 x 3
Bench press 25kg + DB row 12.5kg
10 x 3
Intensity:
3 min work 2 min rest x 6
10 burpees
10 DB push press 10kg
20 DB snatch 10kg
Max cal ski
Scores: 9 / 10 / 12
10 box jumps
10 DB thrusters 7.5kg
20 DB step ups 7.5kg
Max bike cals
Scores: 12 / 12 / 13
10/06/2021
Conditioning:
20-15-10-5
Cal ski
Overhead lunges (each leg)
Burpees
Intensity:
10 cal bike
12 deadlifts
9 power cleans
6 push press
3 front squat (!!!)
x 4
Core:
30 TTDB for quality
14/06/2021
Resistance:
Deadlifts 65kg 10 x 3
Squats 50kg 10 x 3
Bench 25kg + DB row 12.5kg
10 x 3
Intensity:
10 complex*
10 devil press
20 DB step ups
20 cal ski
Repeat:
8-8-16-16
6-6-12-12
4-4-8-8
2-2-4-4
*complex:
hang squat clean + thruster + push press 20kg
23/06/2021
Conditioning:
30-20-10
Bike cal + step ups
15-10-5
TTDB
Workout:
400m ski
16-12-8
Power clean + lunges 25kg
400m ski
16-12-8
Double DB snatch + box jumps
400m ski
16-12-8
DB thrusters + burpees
24/06/2021
Resistance:
Deadlift 65kg 10 x 3
Squats 50kg 10 x 3
Bench press 25kg
Flyes 5kg
10 x 3
DB row 12.5kg 10 x 3
Intensity:
10 DB complex
20 DB step ups
20 cal ski
8-16-16
6-12-12
4-8-8
2-4-4
Complex:
Double snatch + thruster + push press
30/06/2021
Resistance:
Deadlift 70kg 10 x 3
Squats 50kg 10 x 3
Bench 25kg
Bent over row 12.5kg
10 x 3
Intensity:
Every 90 sec x 16
6 cal + 6 burpees
6 cal + 6 DB clean & press
6 cal + 6 DB step up
6 cal + 6 DB double snatch
01/07/2021
Conditioning:
24 cal bike (2:19 / 2:25 / 2:11 / 2:22)
6 complex
24 reverse ;inges
complex:
power clean / hang squat clean / thruster / push press
Intensity:
10 DB burpee step over
15 box jumps
20 alternating DB snatch
05/07/2021
Conditioning:
30-20-10
Cal bike + O/H lung 7.5kg
15-10-5
TTDB
Intensity:
12 GTOH 20kg
6 burpee box jump
x 3
400m ski
12 GTOH 20kg
6 burpee box jump
x 2
800m ski
12 GTOH 20kg
6 burpee box jump
x 1
1200m ski
14/07/2021
Resistance:
Deadlift 70kg 10 x 3
Squats 50kg 10 x 3
Bench 20kg
Flyes 5kg
10 x 3
DB row 12.5kg 10 x 3
Strict press 15kg 10 x 3
Finisher:
10 cal bike
20 hang snatch 10kg
10 cal bike
Rest 2 min
x 3
Scores: 2:15 / 2:07 / 2:06
15/07/2021
Conditioning:
2km ski + 4 burpee E2MOM
11:20
Intensity:
10 cal bike
10 DB complex*
10 single devil press
10 DB step ups
Repeat:
10-8-8-8
10-6-6-6
10-4-4-4
10-2-2-2
*complex:
Hang squat clean + thruster + push press 7.5kg
21/07/2021
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Bench press 25kg
Flyes 5kg
10 x 3
DB row 12.5kg 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
10 burpees
10 DB cluster 7.5kg
10 toes to DB
Max cal ski
Scores: 8 / 11 / 12
22/07/2021
Conditioning:
50-40-30-20-10
Cal bike
Overhead lunges (10kg plate)
Intensity:
GTOH 20kg
Burpee box jumps
DB step ups
Ski cal
10-10-20-20
8-8-16-16
6-6-12-12
4-4-8-8
2-2-4-4
28/06/2021
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Bench press 25kg
Flyes 5kg
10 x 3
Barbell bent over row 30kg
10 x 3
Shoulder press 15kg 10 x 3
Intensity:
10 cal bike
12 deadlifts
9 power cleans
6 push press
3 front squats
x 4
25KG!!!!!
29/07/2021
1-2-3-4-3-2-1
Barbell complex 15kg
4-8-12-16-12-8-4
Burpee
Complex:
6 power clean
5 hang squat clean
4 front rack lunges
3 push press
Intensity:
10 cal ski
10 TTDB
10 snatch each arm
x 3
04/08/2021
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Bench 25kg
Flye 5kg
10 x 3
DB row 12.5kg 10 x 3
Bicep curls 15kg
Tricep dips
10 x 3
Intensity:
6 DB snatch + thruster + O/H lunge RHS
6 burpees
6 snatch + thruster + O/H lunge LHS
12 cal ski
x 4
01/09/2021
Resistance:
Deadlifts 55/60/65kg 10 x 3
Squats 45kg 10 x 3
Chest press 25kg
DB row 12.5kg
Shoulder press 15kg
Intensity:
10 DB clusters 7.5kg
20 DB step ups
10 burpees
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
02/09/2021
Conditioning:
24 cal bike
6 complex*
24 lunges
x 4
*complex:
power clean + hang clean + thruster + push press
Intensity:
250 m ski
9 burpees + 9 box jumps
250m ski
6 burpees + 6 box jumps
250 m ski
3 burpees + 3 box jumps
250m ski
Original Intensity Workout:
250m ski
12 burpees
12 box jumps
12 TTDB
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
08/09/2021
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Bench 25kg 10 x 3
DB bent over row 12.5kg 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
400m ski
30 DB snatxh 10kg
20 DB step ups 10kg
10 burpee box jumps
x 3
09/09/2021
Conditioning:
10 cal bike
15 cal ski
10 cal bike
2 min rest
x 2
10 cal ski
15 cal bike
10 cal ski
2 min rest
x 2
Resistance:
20-15-10-5
Front squats 15kg + bar press ups + B/O row 25kg
Intensity:
12 burpees
6 GTOH 25kg (!!!!)
12 lunges
x 4
22/09/2021
Resistance:
Deadlifts 65kg 10 x 3
Squats 50kg 10 x 3
Bench press 25kg
DB row 12.5kg
10 x 3
Intensity:
10 GTOH 25kg
20 lunges 25kg
10 burpees
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
23/09/2021
Conditioning:
10 cal ski
10 DB complex*
10 TTDB
x 5
Intensity:
3 min work 2 min rest x 4
10 power cleans 30kg
10 box jumps
20 DB snatch 10kg
Max cal bike
Scores: 13/11/11/11
29/09/2021
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Flyes 2.5kg + Chest press 10kg
10 x 3
Bent over row 30kg 10 x 3
Intensity:
10 cal bike
20 DB snatch
10 cal bike
Rest 2 min
x 3
30/09/2021
Conditioning:
500m ski
20 power clean 25kg
5 burpees
500m ski
15 power clean 25kg
10 burpees
500m ski
10 power clean 25kg
15 burpees
500m ski
5 power clean 25kg
20 burpees
Intensity:
10 hang snatch RHS
10 push press RHS
10 overhead lunge RHS
10 hang snatch LHS
10 push press LHS
10 overhead lunge LHS
x 3
06/10/2021
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Flyes 5kg
Chest press 10kg
10 x 3
Bent over row 30kg 10 x 3
Intensity:
10 DB double snatch + thruster
20 DB step ups
10 burpee box jumps
20 cal bike
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
07/10/2021
Conditioning:
500m ski
40 DB snatch 10kg
30 cal bike
20 DB overhead lunges 10kg
10 TTDB
x 3
Intensity:
30 power cleans
30 front squats
30 deadlift high pull
30 thruster
30 push press
3 burpee EMOM
11:51
15/10/2021
Conditioning:
Circuit x 3
15 cal bike
Circuit x 2
30 cal bike
Circuit x 1
45 cal bike
Circuit:
10 power cleans
10 thrusters
10 lunges
@25kg
Intensity:
3 min work 2 min rest x 3
10 burpees
10 box jumps
10 alternating snatches 12.5kg
Max cal ski
Scores: 11/11/11
10/11/2021
Resistance:
Deadlifts 70kg 10 x 3
Squats 50kg 10 x 3
Chest press 10kg + B/O row 30kg
10 x 3
Bicep curls 15kg + Tricep dips
10 x 3
Intensity:
10-8-6-4-2
GTOH 20kg
Burpee step ups
Box jumps
X 2 cal ski
11/11/2021
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
Intensity:
10 snatch RHS
10 push press RHS
10 O/H lunge RHS
5 burpees
10 snatch LHS
10 push press LHS
10 O/H lunge LHS
5 burpees
x 3
Core:
10 TTDB x 3
17/11/2021
Resistance:
Deadlifts 70kg 10 x 3
Flyes 5kg + Chest press 10kg
10 x 3
Bent over row 25kg 10 x 3
Shoulder press 15kg 10 x 3
Bicep curls 15kg + Tricep dips
10 x 3
Intensity:
6 devil press RHS
8 O/H lunges RHS
10 TTDB
6 devil press LHS
8 O/H lunges LHS
10 cal ski
x 4
18/11/2021
Buy in: 50 cal bike
5 power clean 25kg
5 burpee over bar
x 10
5 DB cluaters7.5kg
5 DB step up each leg
x 10
Buy out: 50 cal ski
24/11/2021
Resistance:
Deadlifts 70kg 10 x 3
Flyes 5kg + Bench press 25kg
10 x 3
Bent over row 30kg 10 x 3
Shoulder press 15kg 10 x 3
Bicep curls 15kg + Tricep dips
10 x 3
Intensity:
12 min AMRAP:
15 cal bike
12 DB snatch
9 burpees
Score: 3 + 23
24/11/2021
Conditioning:
25 cal ski
25 step ups
25 power cleans 25kg
20 cal ski
20 step ups
20 hang squat cleans 20kg
15 cal ski
15 step ups
15 thrusters 20kg
10 cal ski
10 step ups
10 clusters 20kg
5 cal ski
5 step ups
5 GTOH 25kg
Intensity:
10 cal bike
20 snatch 10kg
10 cal bike
Rest 2 min
x 3
01/12/2021
Resistance:
Deadlifts 70kg 10 x 3
Flyes 5kg + Chest press 10kg
10 x 3
Bent over row 30kg 10 x 3
Bicep curls 15kg + tricep dips
10 x 3
Strict shoulder press 15kg 10 x 3
Intensity:
10 cal ski
10 DB push press
10 cal ski
10 DB cluster
10 cal ski
10 Devil press
10 cal ski
10 DB cluster
10 cal ski
10 DB push press
02/12/2021
Conditioning:
30-20-10
Cal bike
Plate snatch
O/H plate lunges
Intensity:
500m ski
20 burpees
5 power cleans 27.5kg
500m ski
15 burpees
10 power cleans
500m ski
10 burpees
15 power cleans
500m ski
5 burpees
20 power cleans
11/12/2021
Conditioning:
400m ski
30 DB hang snatch
20 DB overhead lunge
10 TTDB
x 5
Intensity:
10-8-6-4-2
HEAVY power clean (up to 35kg!!!!)
Devil press
Double cals bike
16/12/2021
4 min AMRAP 2 min rest
x 9
AMRAP 1:
10 cal bike
10 deadlifts 50kg
20 single DB thruster
AMRAP 2:
10 cal ski
10 push press 20kg
20 single DB snatch
AMRAP 3:
10 burpees
10 press ups
20 DB step ups
29/12/2021
Resistance:
20-15-10-5
Deadlifts 60kg + Press ups
20-15-10-5
Front squats 20kg + Push press 20kg
Conditioning:
20 cal bike
20 lunges
x 3
Intensity:
15-12-9
Ski cals
Devil press
TTDB