REBECCA DE MULDER
2020/21 WORKOUTS
24/01/2022
15 cal bike
Deadlifts 15kg 10 x 3
Split squats BW 10 x 2
Chest press 5kg + TRX row 10 x 3
Shoulder press 10kg 10 x 3
31/01/2022
500m row warm up
Squats 15kg 10 x 3
Glute bridges 15kg 10 x 3
Flyes 2.5 + Chest press 5kg
10 x 3
TRX row 10 x 3
Shoulder press 10kg 10 x 3
500m row cool down
07/02/2022
500m row warm up
Squats 15kg 10 x 3
Bench press 15kg + TRX row 10 x 3
Flyes 2.5kg 10 x 3
Shoulder press 10kg 10 x 3
14/02/2022
500m row
Squats 15kg 10 x 3
Glute bridges 15kg 10 x 3
Bench press 15kg + TRX row
10 x 3
Flyes 5kg 10 x 3
Shoulder press 10kg 10 x 3
21/02/2022
Deadlifts 25kg + Press ups
10 x 3
Squats 17.5kg + TRX row
10 x 3
Flyes 2.5kg 10 x 3
Bicep curls 8kg + tricep dips
10 x 3
26/02/2022
Squats 20kg 10 x 3
Glute bridges 20kg 10 x 3
Chest press 7.5kg 10 x 3
Bent over row 15kg 10 x 3
Shoulder press 10kg 10 x 3
07/03/2022
Squats 20kg 10 x 3
Glute bridges 20kg 10 x 3
Chest press 7.5kg 10 x 3
Bent over row 20kg 10 x 3
Shoulder press 10kg 10 x 3
Pec flyes 2.5kg 10 x 3
12/03/2022
Deadlifts 27.5kg 10 x 3
Split squats BW 10 x 3
Bench press 20kg (!!!) 10 x 3
Bent over row 20kg 10 x 3
Shoulder press 10kg 10 x 3
21/03/2022
Deadlifts 25kg 10 x 3
Split squats BW 10 x 3
Flyes 2.5kg + Chest press 7.5kg
10 x 3
Bent over row 20kg 10 x 3
Lateral raises 1.25kg + Shoulder press 10kg
10 x 3
30/03/2022
Deadlifts 30kg 10 x 3
Split squats 5kg 10 x 3
Glute bridges 30kg 10 x 3
Pec flyes 2.5kg + Chest press 7.5kg
10 x 3
Bent over row 25kg (!!) 10 x 3
Lateral raises 1.25kg 10 x 3
07/04/2022
Deadlifts 30kg 10 x 3
Split squats 5kg 10 x 3
Flyes 2.5 + Bench 17.5
10 x 3
Bent over row 20kg 10 x 3
Lateral raises 2.5kg + shoulder press 8kg 10 x 3
11/04/2022
Deadlifts 30kg 10 x 3
Squats 15kg 10 x 1
Glute bridges 25kg 10 x 3
Bench press 17.5kg + TRX row
10 x 3
DB shoulder press 5kg 10 x 3
Lateral raise 2.5kg + rear raises 1.25kg
10 x 3
14/04/2022
Conditioning:
10-8-6-4-2
Cal bike + step ups (each)
Intensity:
3 min work 2 min rest x 3
5 burpees
10 single DB thrusters
20 DB snatch
Max cal ski
Scores: 11/11/13
18/04/2022
Deadlifts 27.5kg 10 x 3
Glute bridges 35kg 10 x 3
Chest press 7.5kg + TRX row 10 x 3
Flyes 2.5kg 10 x 3
Shoulder press 10kg 10 x 3
21/04/2022
200m ski
5 burpees
x 3
4 min AMRAP 2 min rest x 3
6 cal bike
8 DB clean & press
10 DB step ups
Scores: 2+2 / 2+5 / 2+22
23/04/2022
Deadlifts 30kg 10 x 3
Split squats 5kg 10 x 3
Bench press 20kg 10 x 3
Bent over row 20kg 10 x 3
Shoulder press 10kg 10 x 3
25/04/2022
Deadlifts 37.5kg 10 x 3
Glute bridges 40kg 10 x 3
Chest press 7.5kg 10 x 3
Pec flyes 2.5kg 10 x 3
TRX row 10 x 3
02/05/2022
Deadlifts 30kg 10 x 3
Chest press 7.5kg 10 x 3
Flyes 2.5kg 10 x 3
Bent over row 20kg 10 x 3
Shoulder press 10kg 10 x 3
Bicep curls 8kg + Skull crushers 8kg 10 x 3
09/05/2022
Deadlifts 35kg 10 x 3
Chest press 7.5kg + B/O row 20kg 10 x 3
Flyes 2.5kg 10 x 3
Lateral + rear raises 2.5kg 10 x 3
Shoulder press 10kg 10 x 3
Bicep curls 8kg + Skull crushers 8kg 10 x 3
13/05/2022
Warm up:
10 cal ski
10 DB clusters
x 2
Workout:
4 x
6 cal bike
8 burpees
10 DB step ups
12 DB snatches
Rest 2 min
2:13 / 2:12 / 2:08 / 1:59
16/05/2022
Deadlifts 30kg 10 x 3
Glute bridges 50kg 10 x 3
Chest press 7.5kg + Flyes 2.5kg 10 x 3
Bent over row 20kg 10 x 3
Lateral + rear raise 2.5kg 10 x 3
Shoulder press 10kg 10 x 3
18/05/2022
Warm up:
EMOM x 8
A: 5 cal ski
B: 5 walkouts
Intensity:
10-8-6-4-2
Cal bike
Single devil press
Step ups (each)
Sit ups
23/05/2022
Deadlifts 35kg 10 x 3
Glute bridges 40kg 10 x 3
Chest press 7.5kg + Flyes 2.5kg 10 x 3
Bent over row 25kg 10 x 3
Lateral + rear raise 2.5kg 10 x 3
Shoulder press 10kg 10 x 3
26/05/2022
Warm up:
10-8-6-4-2
Plate snatch + O/H lunge
Intensity:
12 cal ski
10 DB snatch
8 cal bike
6 burpees
Rest 2 min
Times: 3:09 / 3:02 / 2:59
30/05/2022
Front squats 20kg 10 x 3
Deadlifts 30kg 10 x 3
Chest press 7.5kg + Bent over row 20kg 10 x 3
Shoulder press 10kg 10 x 3
02/06/2022
10-8-6-4-2
Burpees + O/H lunges
For Time:
6 cal bike
12 DB snatch
6 cal bike
Rest 1:30
Times: 1:49 / 1:36 / 1:28
06/06/2022
Deadlifts 35kg 10 x 3
Lunges 15kg 10 x 2
Flyes 2.5kg + Bench 20kg 10 x 3
TRX Row 10 x 3
Shoulder press 10kg 10 x 3
23/07/2022
45 sec bike (8/8/7) + 45 sec DB clean & press (11/10/11) + 30 sec rest
45 sec bike (8/6/7) + 45 sec DB snatch (14/14/14) + 30 sec rest
45 sec bike (8/7/7) + 45 sec burpees (9/8/8) + 30 sec rest
Rest 2 min
x 3
03/08/2022
5 cal bike + 5 burpees + 20 DB snatch
5 cal bike + 5 burpees + 20 DB step ups
5 cal bike + 5 burpees + 20 DB C+P
5 cal bike + 5 burpees + 20 DB step ups
5 cal bike + 5 burpees + 20 DB snatch
BONUS: 9 min ladder
3-6-9-etc ski cal + slam + sit up
Score: 12 + 19
08/08/2022
Deadlifts 35kg 10 x 3
Glute bridges 40kg 10 x 2
Bench press 17.5kg 10 x 3
Flye 2.5kg + Pullover 2.5kg 10 x 3
TRX row 10 x 3
Shoulder press 10kg 10 x 3
01/09/2022
Conditioning:
12 cal
12 step over
6 power clean 20kg
X 4
Intensity:
9 min ladder: 3-6-9-etc
Cal bike + push press 15kg + burpee + push press
Score: 9+31
22/12/2022
Warm up:
5 cal bike + 1 walk walk x 3
Resistance:
Deadlifts 25kg 10 x 3
Squats 20kg 10 x 3
Bench 15kg 10 x 3
TRX row 10 x 3
Shoulder press 15kg 10 x 3
18/01/2023
12 cal ski
6 GTOH 10kg
12 lunges 10kg
X 3
9 min ladder: 3-6-9-etc
Bike cals + burpees
08/02/2023
Goblet squats 12kg 10 x 3
Lateral squat 8kg 10 x 3
Chest press 5kg + cable row 15kg 10 x 3
Shoulder press 10kg + pull-down 15kg 10 x 3
11/02/2023
12-9-6-3
Bike cals
Power clean 15kg
Push press 15kg
Lunges 15kg
Sit ups
22/02/2023
15 cal ski
10 KB deadlifts
5 burpees
10 push press
5 burpees
10 lunges
X 3
30 sec plank + 30 sec hollow + 30 sec rest
X 3
09/08/2023
Part 1:
1-2-3-4-5-4-3-2-1
DB lunge complex 5kg
2-4-6-8-10-8-6-4-2
Burpees
Part 2:
6 press ups
8 snatch 7.5kg RHS
10 sit ups
6 push press 15kg
8 snatch 7.5kg LHS
10 leg raises
Part 3:
10 min AMRAP:
5 power cleans 20kg
10 step ups
150m ski