MICHAELA DEAN
04/08/2023
Conditioning:
5 calorie bike
10 step ups
X 3
Resistance:
Deadlift 35kg 10 x 3
Squat 25kg 10 x 3
Chest press 7.5kg 10 x 3
Cable row 25kg 10 x 3
Shoulder press 15kg 10 x 3
Pull-down 30kg 10 x 3
Intensity:
12 minute ladder: 3-6-9-etc
Ski cals + DB clean & press + burpees
Score: 12+28
HOMEWORK:
Warm up:
5 walkouts (https://m.youtube.com/watch?v=-FW8DNKsAh8)
20 jumping jacks
X 3
Weights circuit:
20 KB squats
10 kneeling press ups
10 crunches/sit ups
30 second plank
X 3
Intensity circuit:
45 seconds work 15 seconds rest x 3
Burpees
DB clean and press
DB lunges
KB swings
08/08/2023
Conditioning:
1000m row: 5 x 100m intervals
Resistance:
Deadlift 35kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Shoulder press 15kg + narrow pull-down 25kg 10 x 3
Flye 5kg + straight-arm pull-down 20kg + lateral raise 2.5kg 10 x 3
Intensity:
4 min AMRAP 1 min rest x 3
6 cal bike
8 burpee
10 snatch 5kg
Scores: 2+3 / 2+0 / 2+4
HOMEWORK:
Warm up:
Row/treadmill/crosstrainer warm up
(5 minutes minimum of 30 second intervals)
Resistance:
KB squats + kneeling press ups 10 x 3
DB lunges 20 x 3
DB Shoulder press (6kg ish) + TRX row 10 x 3
Bicep curls + tricep dips 10 x 3
Core:
10 sit ups
10 leg raises
30 second plank
X 3
12/08/2023
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 35kg 10 x 3
Flye 5kg + chest press 7.5kg 10 x 3
Cable row 25kg + crunches 10 x 3
Pull-down 30kg + leg raises 10 x 3
Intensity:
45 sec bike + 45 sec DB snatch + 30 sec rest
45 sec bike + 45 sec DB clean & press + 30 sec rest
45 sec bike + 45 sec DB step up + 30 sec rest
X 3
NOTE: this is a great format for a finisher or a full workout with more rounds! You can change the machine (ski/row/treadmill/crosstrainer) and you can substitute the other exercises for burpees, kettlebell work, barbells - it’s a flexible format! I recommend using an app called Seconds and setting 01:30 work interval + 00:30 rest interval and then selecting “split left and right” which will break the 1:30 into two 45 second intervals :)
HOMEWORK:
For each week before I see please try complete:
2 x full workouts
1 x stead state ~20 min
1 x yoga ~20 min
You can do the steady state and the yoga on the same day as the workouts if that makes it easier! But do let me know if this is over ambitious <3
For steady state it can be anything that raises your heart rate - to higher than resting but still able to maintain a conversation. This can be a brisk hilly walk, a jog, a cycle, a row etc - for a minimum of 20 minutes.
For the full workouts copy a “resistance” section of the programs we did together with the addition of 10 x 3 bicep curls and tricep dips.
Feel free to mix and match exercises from our programs, just make sure to incorporate at least one lower body movement, one horizontal push, horizontal pull, vertical push and vertical pull (text if this doesn’t make sense or if no access to gym and I’ll do a home workout option for you!)
For each full workout try to do a short HIIT finisher at the end. This can be one of the ones we’ve done together or one of the following:
10 MIN AMRAP:
10 burpees
10 DB clean and press
10 DB step ups
COMPLETE 4 ROUNDS:
6 press ups
8 DB snatch
10 sit ups
6 DB shoulder press
8 DB snatch
10 leg raises
45:15 CIRCUIT X 3
Walkouts
DB snatch / KB swing
DB step ups / box jumps
Bicycle crunches
Cardio machine (treadmill/bike/ski/row)
29/08/2023
Conditioning:
20-16-12-8-4
Cal row + BW lunges
Resistance:
Deadlift 35kg 10 x 3
Chest press 7.5kg + pull-down 30kg + sit up 10 x 3
Shoulder press 15kg + row 25kg + leg raise 10 x 3
Flyes 5kg + straight arm pull-down 25kg + lateral raises 2.5kg 10 x 3
Intensity:
3 min work 1 min rest x 3
5 DB burpees 5kg
10 DB clean and press 5kg
20 DB step ups 5kg
Max cal ski: 7 / 8 / 9
05/08/2023
Conditioning:
24 cal row
12 step overs 5kg
12 clean and press 15kg
X 4
Resistance:
Deadlift 40kg + bar press ups 10 x 3
Pull-down 30kg + rainbow slams 8kg 10 x 3
Intensity:
10 min max effort:
30 sec ski + 30 sec plank
Score: 52 calories!!
19/09/2023
Conditioning:
30-20-10
Cal bike and step ups
Resistance:
Bench press 25kg
Row 25kg + sit ups
Pull-down 30kg + leg raises
Flye 5kg + lateral raise 2.5kg
Bicep curls 5kg + tricep extension 25kg
Intensity:
15 min ladder:
10 cal ski + 10 burpees
5-10-15-etc GTOH 20kg
Score: 15+21
26/09/2023
Conditioning:
20 cal row
10 GTOH 15kg
10 lunges
X 4
Resistance:
Bench press 25kg 10 x 3
Row 25kg + sit ups 10 x 3
Pull-down 30kg + leg raises 10 x 3
Flye 5kg + lateral raise 2.5kg
Bicep curls 5kg + tricep extension 25kg
Intensity:
10 min AMRAP:
10 cal bike
10 slams
20 drop squat
Score: 4+0
03/10/2023
Conditioning:
20-16-12-8-5
Cal bike + lunges
Resistance:
Deadlift 35kg + press up 10 x 3
Trx row + sit up 10 x 3
Pull-down 30kg + TTKB 10 x 3
Rainbow slam + hollow hold 10 x 3
Intensity:
12 min AMRAP:
12 cal ski
4 burpee + 4 DB clean and press + 4 DB step up x 3
Score: 2+36
10/10/2023
Resistance:
Deadlift 40kg + Trx row 10 x 3
Press up + pull-down 30kg 10 x 3
Intensity:
4 min AMRAPs 1:30 min rest x 6
AMRAP 1:
8 cal row + 8 DB clean & press 7.5kg
Scores: 2+8 / 2+8
AMRAP 2:
8 cal bike + 8 power cleans 20kg
Scores: 2+8 / 2+1
AMRAP 3:
8 cal ski + 8 DB step up 7.5kg
Scores: 2+4 / 2+8
17/10/2023
Warm up:
Row 1000m
Resistance:
Deadlift 40kg + press up 10 x 3
Row 25kg + sit ups 10 x 3
Pull-down 30kg + TTKB 10 x 3
Intensity:
45 sec bike/ski + 45 sec burpees + 30 sec rest
45 sec bike/ski + 45 sec DB c+p + 30 sec rest
45 sec bike/ski + 45 sec DB step ups + 30 sec rest
X 4
31/10/2023
Conditioning:
24 cal row
6 GTOH 20kg
12 lunges 20kg
X 4
Resistance:
Squats 35kg + row 25kg 10 x 3
Chest press 10kg + pull-down 30kg 10 x 3
Flye 5kg + lateral raise 2.5kg 10 x 3
Rainbow slam + 30s hollow x 3
Intensity:
12 min ladder: 4-8-12-etc
Cal bike + DB Burpee + DB step up
Score: 16!
07/11/2023
Conditioning:
8 cal ski
8 clean and press
8 cal bike
Rest 1 min
X 6
Resistance:
Deadlift 45kg 10 x 3
Chest press 10kg + pull-down 30kg 10 x 3
Row 30kg + leg raises 10 x 3
Intensity:
4 min AMRAP 2 min rest x 2:
4 burpee
6 slam
8 box over with ball
Scores: 3+2 / 3+6
21/11/2023
Conditioning:
12 cal bike
6 GTOH 20kg + 6 burpee step over x 3
24 cal bike
6 GTOH 20kg + 6 burpee step over x 2
36 cal bike
6 GTOH 20kg + 6 burpee step over x 1
Resistance:
Deadlift 45kg
Chest press 10kg
Pull-down 30kg
10 x 3
Intensity:
10 min max cal ski
30 sec ski + 30 sec plank
Score: 54!
28/11/2023
Conditioning:
2000m ski + 2 burpee EMOM
Resistance:
Deadlift 45kg 10 x 3
Bench press 20kg + row 35kg 10 x 3
Shoulder press 15kg + pulldown 30kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Leg raises + rainbow slams 5kg 10 x 3
Intensity:
8 cal bike
16 snatch 7.5kg
8 cal bike
Rest 1:30
Times: 2:20 / 2:25 / 2:14
12/12/2023
Conditioning:
20-15-10-5
Cal ski + power clean
20-15-10-5
Cal row + push press
Resistance:
Squat 30kg + press up + pull down 30kg 10 x 3
Intensity:
2 min work 1 min rest
5 burpee box jump
10 snatch 7.5kg
Max cal bike: 7.2 / 9.2 / 15.1
19/12/2023
Conditioning:
10-8-6-4-2
DB lunge complex* + burpee
*hang clean + lunge L&R + push press
Resistance:
Deadlift + TRX row + pulldown 10 x 3
Intensity:
5 min AMRAP 2 min rest x 4
AMRAP 1:
10 cal bike
10 DB snatch
Scores: 3+0 / 3+0
AMRAP 2:
10 cal ski
10 DB step up
Scores: 2+10 / 3+3
02/01/2024
Conditioning:
20 cal row
10 DB burpee box over 7.5kg
10 push press 15kg
X 5
Resistance:
Deadlift 40kg + TRX row 10 x 3
Press up + pull down 30kg 10 x 3
Intensity:
10 min amrap
10 cal bike
10 alt DB snatch 10kg
Score: 5+9
19/01/2024
Conditioning
20 cal row
16 high step ups
12 snatch 7.5kg
8 cal bike
X 4
Resistance
Deadlift 40kg + chest press 10kg 10 x 3
Shoulder press 15kg + row 25kg 10 x 3
Pulldown 30kg + leg raises 10 x 3
Intensity
10 min max cal ski:
30 sec ski + 30 sec plank:
60 cals!
23/01/2024
Conditioning:
10 DB lunge complex* 5kg
10 cal ski
X 3
*hang clean / lunge L&R / push press
Resistance:
Deadlifts 40kg 10 x 2
Power clean 25kg 10 x 2
Hang squat clean 20kg 10 x 2
Chest press + pulldown 10 x 3
Shoulder press + row 10 x 3
Intensity:
30 sec bike + 30 sec burpees + 30 sec rest
30 sec bike + 30 sec DB alt snatch + 30 sec rest
X 4
30/01/2024
Conditioning:
EMOM X 6
Min 1: 8 cal ski
Min 2: 8 power clean + 8 push press 15kg
Min 3: 8 cal ski
Min 4: Rest
Resistance:
Press up + row 25kg 10 x 3
Chest press 10kg + pull down 30kg 10 x 3
Intensity:
45:15 x 3
Burpee 15/15/18
Snatch 17/20/24
Step up 14/16/18
Bike 8/9/10
06/02/2024
Conditioning:
50-40-30-20-10
Cal row + step up
Resistance:
Deadlift 40kg + chest press + pulldown 10 x 3
Shoulder press + row 10 x 3
Intensity:
3 min work 1 min rest x 2
15 burpees
30 snatches
Max cal ski
13/02/2024
Conditioning:
12 cal ski
12 box over
6 power clean 25kg
X 4
Resistance:
Chest press 10kg + pulldown 30kg
Shoulder press 15kg + row 25kg
Flye 5kg + lateral raise 2.5kg
Intensity:
4 min AMRAP 2 min rest x 3
8 burpee
8 slam
8 cal bike
Scores : 2+0 / 2+0 / 2+0
20/02/2024
Conditioning:
6 press ups
8 snatch 7.5kg
10 cal row
X 4
6 push press 15kg
8 DB step ups
10 cal ski
X 4
Resistance:
Deadlifts 45kg 10 x 3
Row 30kg + sit up 10 x 3
Pulldown 30kg +leg raises 10 x 3
Intensity:
6 min ladder
3-6-9-etc
Cal bike + burpees
16/04/2024
Conditioning:
12 cal row
12 step up
12 deadlifts
X 4
12 cal ski
12 lunges
12 push press
X 4
Resistance:
Chest press + pulldown 10 x 3
Press up + row 10 x 3
Intensity:
2 min work 1 min rest x 4
10 burpee
20 snatch
Max cal bike: 5/7/10/11
23/04/2024
Conditioning:
10 cal bike
10 cal ski
10 cal bike
Rest 1 min
X 5
Resistance:
Deadlift 40kg + chest press 7.5kg 10 x 3
Trx row + pulldown 25kg 10 x 3
Intensity:
30:15 x 5
Burpee
Slam
Drop squat
Mountain climber
21/05/2024
Conditioning:
6 cal bike + 12 snatch + rest 30 sec
6 cal bike + 12 step up + rest 30 sec
X 6
Resistance:
Deadlift 40kg + chest press 7.5kg 10 x 3
Squat 30kg + pulldown 25kg 10 x 3
Shoulder press 15kg + row 25kg 10 x 3
Intensity:
10 min max cal ski
30 sec ski + 30 sec plank
Score: 60 cals!
28/05/2024
Conditioning:
10 cal ski + 10 burpees
Rest 30 sec
X 5
Resistance:
Deadlift + chest press + pulldown
Squat + row + shoulder press
Intensity:
One min max efforts:
Row cal: 9/10/10
DB snatch: 20/22/25
DB step up: 12/16/17
Sit up: 16/17/19
Bike cals: 5.3/9.2/11.5
02/07/2024
Conditioning:
EMOM x 20
Min 1: 10 cal ski
Min 2: 5 clean + 5 press 15kg
Min 3: 10 cal bike
Min 4: rest
Resistance:
Squat 25kg + row 20kg 10 x 3
Chest press 7.5kg + pulldown 25kg 10 x 3
Crunch + leg raise 10 x 3
Intensity:
1:30 work 0:45 rest x 5
5 burpee
10 snatch 7.5kg
Max row: 4/6/8/6/10
16/07/2024
Conditioning:
10 cal row + 10 burpee
10 cal row + 10 clean and press
10 cal row + 10 step ups
X 4
Resistance:
Press up + pulldown 25kg 10 x 3
Chest press 7.5kg + row 25kg 10 x 3
Biceps 7.5kg + triceps 25kg 10 x 3
Intensity:
5 min AMRAP 2 min rest x 4
AMRAP 1:
10 cal bike
10 DB snatch
AMRAP 2:
10 cal ski
10 DB push press
23/07/2024
Conditioning:
10 cal bike
20 cal row
10 cal bike
Rest 1 min
X 3
Resistance:
Deadlift 35kg + chest press 7.5kg 10 x 3
Squat 30kg + pulldown 27kg 10 x 3
Row 25kg + shoulder press 15kg 10 x 3
Intensity:
Ski - burpee - box jump - sit up
200-10-10-10
200-8-8-8
200-6-6-6
200-4-4-4
200-2-2-2
06/08/2024
Conditioning:
40-30-20-20
Cal row + high step up
Resistance:
Deadlift 40kg 10 x 3
Bench 20kg + row 25kg 10 x 3
Shoulder press 15kg + pulldown 27kg 10 x 3
Intensity:
1:30 work 0:45 rest x 5
20 snatch
Max cal bike: 4.3 / 8.8 / 8.2 / 6.3 / 11.9
13/08/2024
Conditioning:
10 cal bike
20 high step up
30 snatch 5kg
400m row
X 3
Resistance:
Deadlift 40kg
Bench 20kg + row 25kg 10 x 3
Shoulder 15kg + pulldown 25kg 10 x 3
Intensity:
10 min max cal ski
30 sec ski + 30 sec plank
53 cals
03/09/2024
Conditioning:
1000m ski + 1 walkout emom
Resistance:
Deadlift 40kg + press up 10 x 3
Trx row + pulldown 25kg 10 x 3
Leg raises + rainbow slams 5kg 10 x 3
Intensity:
One min max efforts:
Row: 9/10/11
Burpee: 13/12/15
Clean and press: 12/17/17
Step up: 15/15/18
Bike: 6.8/6.6/8.7
Rest x 2
10/09/2024
Conditioning:
EMOM x 24 mins
Min one: 8 cal ski
Min two: 8 power clean + 8 push press 15kg
Min three: 8 cal bike
Min four: rest
Resistance:
Chest press 7.5kg + pulldown 27kg 10 x 3
Press up + row 25kg 10 x 3
Intensity:
3 min work 1 min rest
10 burpee
10 box jumps
10 alt snatch 7.5kg
Max cal row: 14/13/22
24/09/2024
Conditioning:
12 cal row
12 lunges
12 press up
X 3
12 cal ski
12 lunges
12 push press
X 3
Resistance:
Trx row + pulldown 10 x 3
Pullover + SA pulldown 10 x 3
Intensity:
12 min AMRAP:
12 cal hike
4 DB burpee + 4 DB clean and press + 4 DB step up x 3
Score: 2+32