NICOLA WHITHAM
20/21 WORKOUTS
HOME WORKOUTS
08/01/2021
Conditioning:
16 cal bike
12 press ups
8 push press
4 lunges each leg
x 4
Resistance:
Deadlifts 59kg + TRX row
10 x 3
Bicep curls 15kg + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB snatch each arm
10 step ups
Max cal ski
16/01/2021
Conditioning:
15-12-9-6-3
Cal bike + KB squat
15-12-9-6-3
Cal ski + clean & press
Resistance:
Deadlifts 45kg 10 x 3
Chest press 10kg + TRX row 10 x 2
Biceo curls + tricep dips 10 x 3
Intensity:
10 DB burpee step over
15 box jumps
20 DB snatch
x 3
22/01/2022
Conditioning:
5 walkouts
5 cal bike
x 5
Resistance:
Deadlifts + Press ups + TRX row
10 x 3
Squats + clean & press + tricep dips
10 x 3
Intensity:
10 burpees
20 DB snatch
250m ski
20 DB step ups
10 box jumps
x 3
06/02/2022
Conditioning + Resistance:
500m row
Deadlifts + press ups 10 x 3
500m row
Squats + TRX row 10 x 3
500m row
Clean & press + tricep dips 10 x 3
500m row
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 burpees
10 DB snatch
12/02/2022
Conditioning:
500m row
Circuit x 3
1000m row
Circuit x 2
1500m row
Circuit x 1
Circuit:
5 burpee box jumps
10 GTOH 15kg
20 lunges 15kg
Intensity:
9 min ladder: 3-6-9-etc
Cal bike
Ball slam
Ball sit up
19/02/2022
Conditioning:
5-10-15-10-5
Cal nike + cal row
Resistance:
Deadlifts 45kg + press ups + TRX row
10 x 3
Intensity:
30 sec ski + 30 sec burpees + 30 sec rest
30 sec ski + 30 sec DB clean & press + 30 sec rest
30 sec ski + 30 sec step ups + 30 sec rest
30 sec ski + 30 sec double DB snatch + 30 sec rest
x 4
05/03/2022
Conditioning:
1000m row 100/100m intervals
Resistance:
Deadlifts 45kg 10 x 3
Chest press 12.5kg + Bent over row 30kg
10 x 3
Bicep curls 17.5kg + Tricep dips
10 x 3
Intensity:
45 sec bike + 45 sec DB clean & press + 45 sec rest
45 sec bike + 45 sec burpees + 45 sec rest
45 sec bike + 45 sec DB step ups + 45 sec rest
x 3
12/03/2022
Conditioning:
8 cal bike
12 cal row
8 cal bike
Rest 2 min
8 cal row
12 cal bike
8 cal bike
Rest 2 min
Resistance:
Deadlifts 45kg 10 x 3
Bench press 30kg + TRX row 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
250m ski
12 clusters
12 burpees
12 box jumps
Repeat:
250-9-9-9
250-6-6-6
250-3-3-3
19/03/2022
Conditioning:
Buy in: 15 cal bike
10 DB lunge complex
10 burpees
10 cal ski
x 3
Buy out: 15 cal bike
Resistance:
Deadlifts 50kg 10 x 3
Bench press 30kg + TRX row
10 x 3
Intensity:
12 min AMRAP:
15 cal row
12 slams
9 box jumps
Score: 3+14
26/03/2022
Conditioning:
15-12-9-6-3
Cal bike + deadlifts 40kg
15-12-9-6-3
Cal row + press ups
15-12-9-6-3
Cal ski + shoulder press 15kg
Intensity:
10 DB step up
10 snatches
x 3
09/04/2022
Conditioning:
200m row
10 burpees
Rest 1 min
x 5
Resistance:
Deadlifts 45kg 10 x 3
Bench press + TRX row 10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 slams
10 jumps
16/04/2022
Conditioning:
5-10-15-10-5
Ski + Bike
Resistance:
Deadlift + chest press + bicep curls
10 x 3
Squats + TRX row + tricep dips
10 x 3
Intensity:
15 min AMRAP:
10 cal row
10 burpees
5-10-15-etc GTOH 20kg
23/04/2022
Conditioning:
200m row + 20 step ups x 5
Resistance:
Deadlifts 40kg + TRX row 10 x 3
Squats 30kg + Chest press 10 x 3
Clean & press 15kg + Tricep dips 10 x 3
Intensity:
30 sec ski + 30 sec burpees + 30 sec rest
30 sec ski + 30 sec snatch + 30 sec rest
30 sec ski + 30 sec jumps + 30 sec rest
x 3
30/04/2022
Conditioning:
10 cal bike
10 plate snatch
5 walkouts
x 3
Resistance:
Deadlifts + Chest press + Bicep curls 10 x 3
Squats + TRX row + Tricep dips 10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB clean + press
20 DB step ups
Max cal ski
14/05/2022
Conditioning:
200m row
10 lunges
5 burpees
x 5
Resistance:
Deadlifts 45kg 10 x 3
Chest press + Bent over row 10 x 3
Shoulder press 10 x 3
Intensity:
10 min AMRAP
10 cal bike
15 KB swings
20 drop squats
Score: 3+5
21/05/2022
Conditioning:
10 cal row + 20 step ups + 30 Deadlifts
10 cal row + 20 step ups + 30 Press ups
10 cal row + 20 step ups + 30 Push press
10 cal ski + 20 step ups + 30 squats
10 cal ski + 20 step ups + 30 TRX row
10 cal ski + 20 step ups + 30 snatch
Intensity:
EMOM x 12
5/6/7/8 Cal bike
5/6/7/8 Burpee + jump
10/12/14/16 Slams
28/05/2022
Conditioning:
15 cal row
10 lunges
5 walkouts
x 4
Resistance:
Deadlifts 45kg 10 x 3
Chest press 10kg + Flyes 5kg 10 x 3
Bent over row 25kg 10 x 3
Shoulder press 17.5kg 10 x 3
Intensity:
4 min AMRAP 2 min rest:
6 cal bike
8 burpees
10 DB snatch
Scores: 2+0 / 2+0 / 2+0
06/06/2022
Conditioning:
1200m row + 100m intervals
Resistance:
Deadlifts 45kg 10 x 3
Bench press 25kg + Flyes 5kg 10 x 3
TRX row + Shoulder press 15kg 10 x 3
Bicep curls 15kg + Tricep dips 10 x 3
Intensity:
1 min MAX efforts:
Burpees 17/17/17/18
DB step ups 16/16/17
Box jumps 22/20/23
DB snatch 21/21/21
Ski cals 8/8/9
Rest 2 min
11/06/2022
Conditioning:
10 cal bike
20 step ups
x 3
Resistance:
Deadlifts + Press ups + Bicep curls
Squats + TRX row + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 DB clean & press
20 DB snatch
Max cal ski: 9/6/9
18/06/2022
Conditioning:
600m ski + 3 walkout EMOM
Resistance:
Deadlifts 45kg 10 x 3
Bench press 30kg + TRX row 10 x 3
Clean & press 17.5kg + tricep dips 10 x 3
Intensity:
20 cal row
16 DB snatch 7.5kg
12 cal bike
8 burpees
Rest 2 min
5:16 / 5:07 / 5:19
25/06/2022
Conditioning:
400m row
30 step ups
20 swings
10 lateral KB squat
x 3
Resistance:
Deadlifts 45kg + Press ups 10 x 3
TRX row + Shoulder press 15kg 10 x 3
Intensity:
15 min AMRAP
10 cal ski
10 burpees
5-10-15-etc GTOH 20kg
02/07/2022
Conditioning:
45 sec bike + 45 sec walkouts + 45 sec rest
45 sec bike + 45 sec DB clean & press + 45 sec rest
45 sec bike + 45 sec step ups + 45 sec rest
x 3
Resistance:
Deadlifts 45kg 10 x 3
Chest press 10kg + B/O row 30kg 10 x 3
Bicep curls 17.5kg + Tricep dips 10 x 3
Intensity:
9 min ladder: 3-6-9-etc
Ski cal + slam + burpee
07/08/2022
Conditioning:
20-15-10-5
Cal row + cal bike
Resistance:
Deadlift 45kg 10 x 3
Bench 25kg + Flye 5kg 10 x 3
TRX row + Shoulder press 17.5kg 10 x 3
Intensity:
45:15 x 3
Burpees: 18/19/21
Slams: 20/23/25
Step ups: 20/22/22
Ski: 7/8/9
13/08/2022
Conditioning:
500m row
10 deadlifts + 5 burpees x 5
500m row
10 DB snatch + 5 burpees x 5
500m row
10 single DB thrusters + 5 burpees x 5
500m row
Intensity:
10 min AMRAP
10 cal bike
10 box jumps
Score: 4+9
27/09/2022
Conditioning:
12 cal row
12 step overs
12 deadlifts
X 4
Resistance:
Press up + Trx row 10 x 3
Biceps + triceps 10 x 3
Intensity:
12 min amrap
6 cal bike
6 push press
3-6-9-etc burpee box jumps
Score: 12 + 9
24/09/2022
Conditioning:
5-10-15-10-5
Cal bike + Cal row
Resistance:
Deadlifts 45kg 10 x 3
Bench press 30kg + TRX row 10 x 3
Shoulder press 17.5kg + triceps dips 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 3
15/10/2022
Conditioning:
Row 1000m in 100m intervals
Resistance:
Deadlift 45kg 10 x 3
Chest press 10kg + flye 2.5kg 10 x 3
Shoulder press 15kg + Trx 10 x 3
Intensity:
9 min amrap
6 cal bike
6 slam
3-6-9 burpee jump
3 min rest
9 min amrap
6 cal ski
6 snatch
3-6-9 devil press
22/10/2022
Conditioning:
5 walkouts + 10 lunges x 3
Resistance:
Deadlifts 50kg + Press ups + TRX row 10 x 3
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
29/10/2022
Conditioning:
600m ski + 3 walkout EMOM
Resistance:
Deadlifts 50kg 10 x 3
Chest press 10kg + Flyes 5kg 10 x 3
TRX + Shoulder press 15kg 10 x 3
Biceps + Triceps 10 x 3
Intensity:
45 sec bike + 45 sec burpees + 30 sec rest
45 sec bike + 45 sec slams + 30 sec rest
45 sec bike + 45 sec step ups + 30 sec rest
x 3
05/11/2022
Conditioning:
1000m row 5 x intervals
Resistance:
Deadlifts 50kg 10 x 3
Lunges 25kg 10 x 3
Bench press 30kg + flyes 5kg 10 x 3
Trx row + shoulder press 17.5kg 10 x 3
Intensity:
45:15 x 3
Burpee step up
Db snatch
Box jump
Ski cals
25/11/2022
Conditioning:
5 walkouts 10 cal bike x 3
Resistance:
Deadlifts 50kg 10 x 3
Lunges 25kg 10 x 3
Bench 30kg + Trx row 10 x 3
Shoulder press 15kg + dips 10 x 3
Intensity:
15 min AMRAP:
10 cal ski
10 step ups
5-10-15-etc GTOH 17.5kg
17/12/2022
Conditioning:
20 cal ski
16 lunges
12 deadlifts
8 press ups
X 4
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
14/01/2022
Conditioning:
400m row
12 DB snatch
12 burpees
12 lunges
12 sit ups
X 4
Resistance:
Deadlifts 50kg 10 x 3
Bench press 25kg + Trx row 10 x 3
Intenisty:
10 min AMRAP:
10 cal ski
10 clean + press
10 DB step ups
28/01/2023
Conditioning:
15 cal row + 10 lunges x 3
Resistance:
Deadlifts 50kg 10 x 3
Bench press 30kg + TRX row 10 x 3
Chest press 10kg + Bent over row 10 x 3
Intensity:
3 min work 1:30 rest x 4
10 burpees
10 clean & press
10 step ups
Max cal ski/bike/ski/bike
12/03/2023
Conditioning:
20 cal row
15 cal bike
10 burpees
X 3
Resistance:
Deadlift + row
Flye + chest press
Intensity:
10 min max cal ski
30 sec ski + 30 sec plank
08/04/2023
Warm up:
1000m row: 5 x 100m intervals
Resistance:
Deadlift 10 x 3
Flyes + chest press 10 x 3
Row + shoulder press 10 x 3
Pulldown + sit up 10 x 3
intensity:
15 min AMRAP:
250m ski
5 burpees + 10 step ups
250m ski
5 box jumps + 10 snatch
06/05/2033
Conditioning:
15 cal row
20 step ups
30 deadlifts
15 cal ski
20 step ups
30 press ups
15 cal row
20 step ups
30 sit ups
15 cal ski
20 step ups
30 shoulder press
Intensity:
5 cal bike
5 burpee jump
5 cal bike
Rest 1 min
X 5
20/05/2023
Conditioning:
400m row
30 step up
20 snatch
10 deadlift
X 3
Resistance:
Press up + leg raises
Pull-down + sit ups
Intensity:
10 min AMRAP
6 burpee
8 clean and press
10 cal bike
17/06/2023
10 cal ski
10 deadlifts
20 DB step ups
X 3
10 cal row
10 shoulder press
20 snatch
X 3
Resistance:
Press up + TRX row
Pull-down + ball sit ups
Intensity:
10 min AMRAP
10 cal bike
10 slams
20 drop squats