SMITHA RAJARAM
2020 WORKOUTS
2021 WORKOUTS
04/01/2022
Conditioning:
10 DB complex*
10 burpees
10 cal ski
x 3
*complex: clean / lunge L+R / push press
Resistance:
Deadlifts 25kg 10 x 3
Bench press 15kg 10 x 3
TRX row 10 x 3
Bicep curls 8kg
Tricep dips
10 x 3
Intensity:
12 min AMRAP:
6 cal bike
8 box jumps
10 slams
11/01/2021
Conditioning:
15-12-9-6-3
Cal bike + squats 10kg
15-12-9-6-3
Cal ski + clean and press 8kg
Resistance:
Deadlifts 25kg
Press ups
TRX row
10 x 3
Intensity:
10 burpees
15 box jumps
20 DB snatch
x 3
18/01/2022
Conditioning:
800m ski + 4 burpee EMOM
Resistance:
Deadlifts + press up + TRX row
10 x 3
Squat + bicep curl + tricep dip
10 x 3
Intensity:
15 min AMRAP:
10 cal bike
10 slams
10 ball step over
25/01/2022
250m row
Deadlifts 25kg + Chest press 5kg
10 x 3
250m row
Squats 20kg + TRX row
10 x 3
250m row
Clean & press 8kg + tricep dips
10 x 3
250m row
Intensity:
6 cal bike
8 box jumps
10 snatch
x 4
Core:
10 c-crunch
20 Russian twists
30 sec hollow
x 3
01/02/2022
Conditioning:
1000m row 100/100 intervals
Resistance:
Deadlifts + chest press + tricep dips
10 x 3
Squats + TRX row + bicep curls
10 x 3
Intensity:
4 min AMRAP 2 min rest:
6 cal bike
8 slams
10 ball step ups
Scores: 1+11 / 1+6 / 1+11
08/02/2022
Conditioning + resistance:
20-15-10-5
Cal bike
Deadlifts 25kg
Press ups
20-15-10-5
Cal row
Squats 15kg
TRX row
Intensity:
5 cal ski
10 DB snatch
5 burpees
10 DB step up
5 burpees
10 DB thruster
x 5
18/02/2022
Conditioning:
250m row
4-3-2-1 walkouts
Resistance:
Deadlifts 25kg 10 x 3
Chest press 15kg + TRX row 10 x 3
Flyes 2.5kg 10 x 3
Bicep curls + tricep dips 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 DB step ups + 30 sec rest
30 sec ski + 30 sec DB snatch + 30 sec rest
x 3
22/02/2022
Conditioning:
15 cal row
30 deadlifts 25kg
30 press ups
15 cal row
30 squats 20kg
30 TRX row
15 cal row
30 shoulder press 8kg
30 sit ups
Intenisty:
4 min AMRAP 2 min rest x 3
6 cal bike
8 burpees
10 slams
01/03/2022
Conditioning:
6 cal bike
12 overhead lunges
x 5
Resistance:
Deadlifts 25kg 10 x 3
Flyes 2.g kg + Chest press 5kg
10 x 3
Bent over row 15kg 10 x 3
Shoulder press 8kg 10 x 3
Intensity:
5 cal ski
10 single DB clean & press
5 burpees
10 single DB thrusters
5 burpees
10 single DB snatch
x 5
08/03/2022
Conditioning:
1000m row 100/100 intervals
Resistance:
Deadlifts 25kg 10 x 3
Pec flyes 2.5kg + Bench press 15kg
10 x 3
TRX row 10 x 3
Bicep curls 8kg + Tricep dips
10 x 3
Intensity:
45 sec bike + 45 sec DB clean & press + 45 sec rest
45 sec bike + 45 sec DB step ups + 45 sec rest
45 sec bike + 45 sec DB snatch + 45 sec rest
x 3
18/03/2022
4-8-12-8-4
Cal row + cal bike
Resistance:
KB squat + KB RDL 10 x 3
Split squats 10 x 3
Press ups + TRX row 10 x 3
Shoulder press 6kg 10 x 3
Intensity:
40 sec ski
30 sec skaters
20 sec squat jumps
30 sec rest
x 4
22/03/2022
Conditioning:
600m ski + 3 burpee EMOM
Resistance:
KB squat + KB RDL 10 x 3
Split squats 10 x 3
Flyes 2.5kg + Chest press 5kg
10 x 3
TRX row 10 x 3
Lateral raises 1.25kg + Shoulder presss 6kg
10 x 3
Intensity:
12 min ladder 3-6-9-etc
Cal bike
Slam
Box jump
29/03/2022
Resistance:
KB squat + RDL + press up
10 x 3
Deadlifts 25kg 10 x 3
Flyes 2.5kg + Chest press 5kg
10 x 3
Bent over row 15kg 10 x 3
Lateral raises + rear raises 1.25kg
10 x 3
Conditioning:
12 cal bike
12 lunges
9 cal bike
9 DB clean + press
6 cal bike
6 burpees
3 cal bike
3 walkouts
Repeat with ski + row cals
05/04/2022
Warm up:
10 KB squat + 10 KB RDL + 5 walkouts x 3
Conditioning:
12-9-6-3
Cal bike + deadlifts 25kg
12-19-6-3
Cal row + press ups
12-9-6-3
Cal ski + push press 8kg
Intensity:
3 x
6 burpee step ups
9 box jumps
12 DB snatch
Core:
30 sec plank + 30 sec hollow hold x 3
13/04/2022
Conditioning:
200m row
10 burpees
1 min rest
x 5
Resistance:
Deadlifts 25kg 10 x 3
Flyes 2.5kg + Bench 15kg
10 x 3
TRX row 10 x 3
Lateral + rear raises 1.25kg
10 x 3
Intensity:
12 min ladder: 3-6-9-etc
Push press
Step ups
Cal bike
18/04/2022
Conditioning:
5-10-15-10-5
Cal bike + row
Resistance:
Deadlifts 25kg + Chest press 5kg + Bicep curls 8kg
10 x 3
Squats 15kg + TRX row + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 DB clean & press
10 DB step ups
10 box jumps
Max cal ski: 5/5/6
03/05/2022
Conditioning:
5 cal bike
5 KB squat
5 KB RDL
5 walkouts
x 4
Resistance:
Deadlifts 25kg 10 x 3
Chest press 15kg + TRX row 10 x 3
Flyes 2.5kg 10 x 3
Bicep curls 8kg + Tricep dips 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec DB clean & press + 30 sec rest
45 sec ski + 45 sec DB step ups + 30 sec rest
x 3
17/05/2022
Conditioning:
45:15 x 3
Ski + DB thrusters + DB step ups
Resistance:
Deadlifts 25kg 10 x 3
Chest press 5kg + Flyes 2.5kg 10 x 3
TRX row 10 x 3
Intensity:
16 cal row
12 DB snatch
8 burpees
4 cal bike
Rest 2 min
3:39 / 3:42 / 3:39
24/05/2022
Conditioning:
10 cal row
20 step ups
30 deadlifts 25kg
10 cal row
20 step ups
30 press ups
10 cal row
20 step ups
30 squats 15kg
10 cal row
20 step ups
30 push press 8kg
10 cal row
20 step ups
30 leg raises
Intensity:
6 cal bike
12 snatches 5kg
6 cal bike
Rest 1:30
x 3
31/05/2022
Conditioning:
5 DB complex
10 burpees
10 cal row
x 3
Resistance:
Deadlifts 25kg 10 x 3
Split squats 10 x 3
Chest press + flyes 10 x 3
TRX row + shoulder press 8kg 10 x 3
Intensity:
EMOM to failure:
4-5-6-7-8 Cal bike
8-10-12-14 Slams
4-5-6-7 Cal ski
07/06/2022
Conditioning:
250m row + 5 walkouts
x 4
Resistance:
Deadlifts 25kg 10 x 3
Split squats 10 x 3
Chest press 5kg + Flyes 2.5kg 10 x 3
TRX Row + Shoulder press 8kg 10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
4 cal bike
4 burpees
4 DB snatch (each)
Scores: 2+8 / 2+4 / 2+4
14/06/2022
Conditioning:
10 cal row
10 DB clean & press
10 DB step ups
x 5
Resistance:
KB squat + RDL 10 x 3
Bench press 15kg + TRX row 10 x 3
Bicep curls + tricep dips 10 x 3
Intensity:
250m ski
12 burpees
12 box jumps
12 slams
250-9-9-9
250-6-6-6
250-3-3-3
21/06/2022
Conditioning:
400m row
30 step ups
20 single DB clean & press
10 burpees
x 3
Resistance:
Deadlift 25kg + Press up + TRX row
10 x 3
Intensity:
6 cal bike
12 DB snatch
6 cal bike
Rest 2 min
x 3
28/06/2022
Conditioning:
12-10-8-4-2
Cal bike + step ups
Resistance:
Deadlifts 25kg 10 x 3
Chest press 5kg + Flye 2.5kg 10 x 3
Bent over row 15kg 10 x 3
Bicep curls 8kg + Tricep dips 10 x 3
Intensity:
12 min ladder:
3-6-9-12-etc
Cal ski + thruster + burpee jump
04/07/2022
Conditioning:
45 sec bike + 45 sec step ups + 30 sec rest
45 sec bike + 45 sec skaters + 30 sec rest
45 sec bike + 45 sec walkouts + 30 sec rest
x 3
Resistance:
Deadlifts 25kg 10 x 3
Press ups + TRX row 10 x 3
Bicep curls 8kg + Tricep dips 10 x 3
Intensity:
6 cal ski
12 slams
6 cal ski
Rest 1 min
x 3
11/07/2022
Warm up:
600m ski + 3 walkout EMOM
Resistance:
Deadlifts 25kg 10 x 3
Chest press 5kg + Flye 2.5kg 10 x 3
TRX row 10 x 3
Intensity:
500m row
10 snatch + 10 step ups + 5 burpees x 5
500m row
10 thruster + 10 step ups + 5 burpees x 3
500m row
02/08/2022
Conditioning:
400m row
30 skaters
20 step ups
10 burpees
x 3
Resistance:
KB squat + RDL 10 x 3
Chest press 5kg + Flye 2.5kg 10 x 3
TRX row + Shoulder press 8kg 10 x 3
Bicep curl 8kg + Tricep dips 10 x 3
Intensity:
4 min AMRAP 2 min rest x 2
6 cal ski
8 box jumps
10 DB snatch
Scores: 2+0 / 2+2
09/08/2022
Conditioning:
5 cal bike
10 lunges
x 5
Resistance:
Deadlifts 25kg 10 x 3
Press ups + TRX row 10 x 3
Shoulder press 8kg 10 x 3
Bicep curls 8kg + Tricep dips 10 x 3
Intensity:
45:15 x 3
Burpees
DB clean & press
DB step ups
Ski cals
17/08/2022
Conditioning:
Row 1000m 4 x 100m intervals
Resistance:
Squat + RDL 10 x 3
Chest press + flyes 10 x 3
Bent over row 10 x 3
Shoulder press 10 x 3
Intensity:
3 min work 2 min rest
10 burpee
10 box jump
20 snatch
Max cal ski
23/08/2022
Conditioning:
5 cal bike
10 slams
20 skaters
x 3
Resistance:
KB squat + RDL 12kg 10 x 3
Press up + TRX row 10 x 3
Flye 2.5kg + Pullover 5kg 10 x 3
Lateral 2.5kg + Rear 1kg raise 10 x 3
Intensity:
200m ski
10 burpees
10 DB clean & press
10 step ups
10 box jumps
x 5
31/08/2022
Conditioning:
600m ski 3 walkout emom
Resistance:
Deadlifts 25kg 10 x 3
Chest press 5kg + flye 3.5kg 10 x 3
Bent over row 15kg 10 x 3
Lateral raise 1kg + shoulder press 8kg 10 x 3
Intensity:
8 min amrap
4 cal bike
4 double snatch
2-4-6-burpee jump
Score: 8 + 4
8 min amrap
4 cal ski
4 thruster
2-4-6- burpee jump
Score: 10 + 1
06/09/2022
Conditioning:
12 cal ski
12 step overs
12 deadlifts 16kg
X 3
Resistance:
Squats 15kg + Press ups + TRX row 10 x 3
Shoulder press 8kg + Biceps 8kg + triceps 10 x 3
Intensity:
12 min ladder: 3-6-9-etc
Cal bike + slam + burpees
15/09/2022
Conditioning:
5 DB complex
5 cal bike
X 5
Resistance:
12-9-6-3
Deadlift
Press up
Trx
Sit up
Intensity:
3 min work 2 min rest
10 clean and press
10 DB step up
20 DB snatch
Max cal ski: 3/3/4
20/09/2022
Conditioning:
400m row
30 step up
20 snatch
10 box jump
X 3
Resistance:
Squat + rdl 10 x 3
Flye + bench 10 x 3
Reverse Flye + trx 10 x 3
Lateral + shoulder press 10 x 3
Intensity:
9 min ladder
Ski + slam + sit up
Score: 12+2
27/09/2022
Conditioning:
10 cal bike
10 thruster
X 3
Resistance:
Deadlifts 25kg 10 x 3
Flye 2.5kg + bench press 10/15kg 10 x 3
Rear raise 1kg + wide TRX row 10 x 3
Lateral raise 1kg + shoulder press 6kg 10 x 3
Intensity:
45 sec ski + 45 sec burpee + 30 sec rest
45 sec ski + 45 sec snatch + 30 sec rest
45 sec ski + 45 sec DB step up + 30 sec rest
X 3
04/10/2022
Conditioning:
250m row
20 step ups
15 clean and press
10 burpees
5 box jumps
Resistance:
KB Deadlift 10 x 3
Flye + bench 10 x 3
Rear + Trx row 10 x 3
Lateral and rear raise 10 x 3
Intensity:
10 min AMRAP
10 cal ski
10 snatch each arm
11/10/2022
Conditioning:
1000m row 100/100 intervals
Resistance:
Squat + rdl 10 x 3
Press up + bent over row 10 x 3
Shoulder press 10 x 3
Biceps and triceps 10 x 3
Intensity:
9 min amrap
6 cal bike
6 DB snatch
3-6-9 burpee jump
3 min rest
9 min amrap
6 cal ski
6 DB step ups
3-6-9 burpee jump
18/10/2022
Conditioning:
600m ski + 3 walkout EMOM
Resistance:
Deadlift 25kg 10 x 3
Press up + Trx row 10 x 3
Flye 2.5kg + pullover 5kg 10 x 3
Shoulder press 6kg 10 x 3
Lateral 2.5kg + rear raises 1kg 10 x 3
Intensity:
12 min ladder:
4-8-12-etc
Cal bike + slam + step up
Score: 12+25
01/11/2022
Conditioning:
250m row
20 skaters
10 lunges
5 box jumps
x 4
Resistance:
KB deadlifts 12kg 10 x 3
Flye 2.5kg + Chest press 5kg 10 x 3
Pullover 5kg + TRX row 10 x 3
Lateral raise 1kg + Shoulder press 6kg 10 x 3
Intensity:
45 sec bike + 45 sec burpees + 30 sec rest
45 sec bike + 45 sec DB snatch + 30 sec rets
45 sec bike + 45 sec DB step ups + 30 sec rest
x 3
08/11/2022
Conditioning:
5 cal bike
10 lunges
20 drop squats
x 3
Resistance:
KB squat + RDL 10 x 3
Flye + chest press 10 x 3
Pullover + TRX 10 x 3
Lateral raise + shoulder press 10 x 3
Intensity:
50:10 x 3
Burpee + slam + step up + ski
22/11/2022
Conditioning:
5 walkouts + 10 lunges + 15 cal row x 3
Resistance:
KB squat + RDL 10 x 3
Press up + TRX 10 x 3
Shoulder press + dips 10 x 3
Intensity:
6 cal bike
8 DB snatch
10 burpees
8 DB snatch
6 cal bike
X 3
06/12/2022
Conditioning:
10 cal row +10 step ups x 3
Resistance:
Deadlift 12kg + press up 10 x 3
Squat 10kg + wide TRX row 10 x 3
Pullover 5kg + flye 2.5kg 10 x 3
Lateral + rear raise 1kg 10 x 3
Intensity:
3 min work 1:30 rest x 4
10 burpees
10 clean and press
10 lunges
Max cal ski
13/12/2022
Conditioning:
5 walkout + 10 lunge + 20 skaters x 3
Resistance:
KB Squat + RDL 10 x 3
Flye + chest press 10 x 3
Pullover + wide row 10 x 3
Lateral + rear raise 10 x 3
Intensity:
10 cal ski
8 clean and press
6 burpee step up
4 cal bike
Rest 60 sec
X 3
20/12/2022
Conditioning:
10 cal row
15 drop squat
20 skaters
X 3
Resistance:
Squat + rdl 10 x 3
Press up + Trx row 10 x 3
Lateral + rear raise 10 x 3
Biceps + triceps 10 x 3
Intensity:
6 min amrap
6 cal ski + 6 thruster each arm
2-4-6-burpee
6 min amrap
6 cal bike + 6 snatch each arm
2-4-6 burpee
28/12/2022
Conditioning:
10 cal row row + 15 drop squat + 20 skaters
X 3
Resistance:
Squat + rdl 10 x 3
Split squat 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Pullover 5kg + wide trx row 10 x 3
Lateral raise 1.25kg + shoulder press 6kg 10 x 3
Intensity:
45:15 x 3
Snatch
Walkout
Thruster
Ski
24/01/2023
Conditioning:
300m row + 20 skaters + 10 bridges
X 3
Resistance:
Deadlifts 25kg 10 x 3
Split squats 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Pullover 5kg + TRX row 10 x 3
Lateral + rear raise 1.25kg 10 x 3
Intensity:
45 sec ski + 45 sec walkouts + 30 sec rest
45 sec ski + 45 sec DB clean & press + 30 sec rest
45 sec ski + 45 sec DB step ups + 30 sec rest
X 3
31/01/2023
Conditioning:
600m Ski + 2 walkout emom
Resistance:
Lateral goblet squat 8kg + rdl 12kg 10 x 3
Single glute bridges 10 x 3
Flye 2.5kg and bench 10kg 10 x 3
Trx + shoulder press 6kg 10 x 3
Lateral + rear raises 10 x 3
Intensity:
12 min ladder 4-8-12
Bike + snatch + burpee
09/02/2023
Resistance:
Deadlift
Split squat
Press up + cable row 10 x 3
Shoulder press + pull-down 10 x 3
Lateral + rear raise 10 x 3
Intensity:
3 min work 1:30 rest
10 burpee
10 snatch
20 step ups
Max cal skI: 8/8/8
21/02/2023
Conditioning:
5 cal Bike + 10 lateral squat x 3
Resistance:
Deadlift 25kg + press up 10 x 3
Pull-down + shoulder press 10 x 3
Single arm row 10 x 3
Flye + pullover 10 x 3
Lateral + rear raise 10 x 3
Intensity:
Circuit 45:15 x 3
Clean and press
Step up
Box jump
Ski
28/02/2023
Warm up:
5 walkouts + 10 lateral squat + 10 rdl X 3
Resistance:
Deadlift + chest press 10 x 3
Squat + row 10 x 3
Glute bridge + pull-down 10 x 3
Intensity:
4 min AMRAP 1 min rest x 4
AMRAP 1: 8 cal bike + 8 step ups
AMRAP 2: 8 cal ski + 8 clean and press
07/03/2023
Conditioning:
10 cal row
10 clean and press
10 step ups
10 press ups
X 3
Resistance:
Squat + row
Flye + chest press
Pull-down + shoulder press
Intensity:
10 min max cal ski
30:30 ski:plank
04/04/2023
Conditioning:
10-8-6-4-2 cal bike + plate snatch
Resistance:
Deadlift + bridges
Split squat
Row + chest press
Narrow pull-down
Lateral raise + rear raise
Straight arm pull-down + shoulder press
Intensity:
10 min ladder:
200m ski
5 burpee + 10 step up
200m ski
5 box jump + 10 snatch
11/04/2023
5 walkouts
10 RDL to knee drive
20 skaters
X 3
Resistance:
KB squat + RDL 10 x 3
Single arm row 10 x 3
Flye + chest press 10 x 3
Straight arm pull-down 10 x 3
Lateral raise + rear raise + shoulder press 10 x 3
Intensity:
45 sec ski/bike + 45 sec DB c&p + 30 sec rest
45 sec ski/bike + 45 sec DB step ups + 30 sec rest
X 4
26/04/2023
Conditioning:
20-16-12-8-4
Cal row + lunges
Resistance:
Goblet squat + rdl + glute bridges
Press up + row
Narrow pull-down + shoulder press
Flye + chest press
Straight arm pull-down
Lateral raise + rear raise
Intensity:
5 snatch + 5 thruster RHS + 5 cal ski
5 snatch + 5 thruster LHS + 5 cal ski
X 3
02/05/2023
Conditioning:
Row 1000m
5 x 100m intervals
Resistance:
Deadlift + straight arm pull-down 10 x 3
Flye + chest press 10 x 3
Single arm row 10 x 3
Narrow pull-down + shoulder press 10 x 3
Biceps + triceps 10 x 3
Intensity:
5 burpees
10 clean + press
150m ski
X 5
16/05/2023
250 ski
20 skater
10 squat jumps
X 4
Resistance:
Deadlift + SA pull-down
Wide TRX row and chest press
Pull-down + shoulder press
Cable row + press up
Flye + lateral raise
Intensity:
45 sec bike + 45 sec step ups + 30 sec rest
45 sec bike + 45 sec snatch + 30 sec rear
X 3
04/07/2023
12 cal row
16 step ups
20 skaters
X 3
KB squat + RDL 10 x 3
Single bridges 10 x 3
Press up + Trx row
Pull-down + shoulder press
Flye + pull-down + lateral raise
10 min AMRAP:
10 cal ski
5 burpee + 5 slam + 5 box jump x 2
11/07/2023
10 cal ski
5 cal bike
10 cal row
Rest 1 min
X 3
Resistance:
Deadlift 10 x 3
Split squat 10 x 3
Flye + chest press 10 x 3
SA pull-down + TRx row 10 x 3
Wide pull-down + shoulder press 10 x 3
Lateral + rear raise 10 x 3
Intensity:
10 min AMRAP:
5 burpee + 10 snatch
150m ski
5 box jump + 10 step up
150m ski