WAYNE BALLANCE
HOME WORKOUTS
GYM PROGRAMS
2021 WORKOUTS
05/01/2022
Conditioning:
10 cal bike
10 plate snatch
10 overhead lunges
x 5
Intensity:
10 barbell complex* 30kg
20 DB step ups
10 burpee box jumps
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
*complex:
GTOH + thruster + push press
14/01/2022
Conditioning:
21-18-15-12-9-6-3
Cal bike + power cleans 35kg
21-18-15-12-9-6-3
Cal ski + push press 30kg
Intensity:
10 burpee step overs
15 box jumps
20 DB snatch
x 3
19/01/2021
Conditioning:
10 burpees
20 Db snatch 15kg
400m ski
20 Db step ups
10 box jumps
x 4
Intensity:
15-12-9
Cal bike +
power cleans 40kg
hang squat cleans 35kg
hang clusters 30kg
26/01/2022
Conditioning:
10 barbell complex* 20kg
10 press ups
10 cal ski
x 5
*complex: clean / lunge L+R / push press
Intensity:
25 cal row
21 burpees
15 cal bike
12 alternating snatch 15kg
Rest 3 min
x 3
Scores: 7:10 / 6:41 / 6:40
02/02/2022
Conditioning:
20 cal row
10 power cleans 35kg
5 burpees
10 front squats 35kg
5 burpees
10push press 35kg
x 5
Intensity:
100 KB swings 16kg
0 10 cal penalties!
09/02/2022
Conditioning:
24 calories
6 complex* 30kg
24 lunges
*complex:
Deadlifts
Power clean
Hang squat clean
Thruster
Push press
Intensity:
3 rounds for time:
10 DB burpee step over
15 box jumps
20 DB snatch
Time: 16:06
17/02/2022
Conditioning:
500m row
Circuit x 3
1000m row
Circuit x 2
1500m row
Circuit x 1
Circuit:
5 burpee box jumps
10 GTOH 25kg
20 lunges 25kg
Intensity:
10 cal bike
20 DB hang snatch 12.5kg
10 cal bike
Rest 2 min
x 3
Times: 1:55 / 1:55 / 2:11
23/02/2022
Conditioning:
500m row
5 x 100m intervals
Intensity:
Every 90 seconds x 20
6 cal bike + 6 burpees
6 cal bike + 6 DB clean & press
6 cal bike + 6 box jumps
6 cal bike + 6 DB step ups
02/03/2022
Conditioning:
1-2-3-4-3-2-1
Barbell complex* 25kg
4-8-12-16-12-8-4
Burpee box jumps
*complex:
6 power cleans
5 hang squat cleans
4 front rack linges
3 push press
Intensity:
Assault bike tabata
09/03/2022
Conditioning:
E6MOM x 6
8 GTOH 30kg
10 lunges 30kg
12 burpees
10 lunges 30kg
8 GTOH 30kg
Intensity:
10 min AMRAP
10 cal bike
10 box jumps
Score: 5+9
23/03/2022
Conditioning:
10 cal bike
15 cal row
10 cal bike
Rest 2 min
x 2
10 cal row
15 cal bike
10 cal row
Rest 2 min
x 2
Intensity:
10 Power snatch + overhead squat 25kg
20 DB step ups
10 burpee box jumps
20 cal ski
Repeat:
8-16-8-16
6-12-6-12
4-8-4-8
2-4-2-4
30/03/2022
Conditioning:
15-12-9-6-3
Cal bike + power cleans 35kg
15-12-9-6-3
Cal row + HR press ups
15-12-9-6-3
Cal ski + thrusters 25kg
Intensity:
6 DB burpee step up
8 box jumps
10 alt DB snatch
x 3
08/04/2022
Conditioning:
200m ski
5 burpees
Rest 1 min
x 10
Resistance:
Deadlifts 75/85kg 10 x 2
Power cleans 40/50kg 10 x 2
Front squats 40kg 10 x 2
Intensity:
3 min work 2 min rest x 3
10 DB snatch + push press + O/H lunge RHS 12.5kg
10 DB snatch + push press + O/H lunge LHS 12.5kg
Max effort bike
13/04/2022
Conditioning:
40-30-20-10
Cal bike + step ups
Resistance:
12 deadlifts
9 power cleans
6 push press
3 front squats
x 4
25/30/35/35kg
Intensity:
10 min AMRAP:
10 hang snatch RHS
5 burpees
10 hang snatch LHS
5 burpees
20/04/2022
Conditioning:
1500m ski + 3 burpees
Resistance:
12 deadlifts
9 power cleans
6 push press
3 front squats
@35kg
x 4
Intensity:
15 min AMRAP:
10 cal bike
10 step ups
5-10-15-etc Clusters 35kg
Score: 15 + 13
27/04/2022
Warm up:
200m ski
20 lunges
5 walkout + press up
x 4
Intensity:
Every 90 seconds x 21
8 cal bike + 6 burpees
8 cal bike + 6 DB clean + press 10kg
8 cal bike + 6 DB step ups 10kg
drop to 6 cal after x9 then to 4 cal x15
04/05/2022
Conditioning:
500m row
20 GTOH 35kg
5 burpee step over
500m row
15 GTOH 35kg
10 burpee step over
500m row
10 GTOH 40kg
15 burpee step over
500m row
5 GTOH 40kg
20 burpee step over
Intensity:
10 min AMRAP:
10 cal bike
15 KB swings
20 drop squat to KB
Score: 4+37
11/05/2022
Conditioning:
10 cal ski
20 lunges
x 5
Resistance:
20-15-10-5
Power cleans + push press 35kg
20-15-10-5
Front squats 35kg + HR press ups
Intensity:
15-12-9
Cal bike + alt DB snatch + burpee
25/05/2022
Conditioning:
400m ski
16-12-8
Deadlifts 70kg + HR press ups
400m ski
16-12-8
Power cleans 40kg + Push press 45kg
400m ski
16-12-8
Burpees + Thrusters 25kg
Intensity:
8 cal bike
16 DB snatch 12.5kg
8 cal bike
Rest 2 min
Times: 1:41 / 1:35 / 1:56
01/06/2022
Conditioning:
20 cal bike
10 power clean 35kg
5 jumping pull ups
10 push press 35kg
5 jumping pull ups
x 4
Intensity:
1 min max efforts:
DB step ups 20/20/20
Burpees 11/11/11
DB snatch 16/20/20
Box jumps 12/13/14
Ski cals 12/13/14
Rest 2 min
x 3
08/06/2022
Conditioning:
40-30-20-10
Cal bike
Step ups
Intensity:
6 push press 40kg
8 devil press RHS 10kg
10 sit ups
6 jumping pull ups
8 devil press LHS 10kg
10 TTDB
x 4
24/06/2022
Conditioning:
45 sec ski + 45 sec DB step ups + 45 sec rest
45 sec ski + 45 sec DB clean & press + 45 sec rest
45 sec ski + 45 sec burpees + 45 sec rest
x 3
Resistance:
Deadlifts 65kg + Chest press 15kg + TRX row
10 x 3
Intensity:
15 min AMRAP:
10 cal bike
10 power clean 30kg
2-4-6-8-etc pull ups
Score: 32 pull ups!!
29/06/2022
Conditioning:
24 cal bike/ski
6 bar complex
24 lunges
x 4
power clean / hang squat clean / thruster / push press
Intensity:
10-8-6-4-2
Burpee box jumps
Pull ups
TTDB
06/07/2022
Resistance:
10-8-6-4-2
Deadlifts 75kg
Press ups
Pull ups
Conditioning:
500m row @2:00 pace
10 sgl DB overhead lunges x 5 burpees x 5
500m row @2:00 pace
10 sgl DB thruster + 5 burpees x 5
500m row @2:00 pace
10 sgl DB snatch + 5 burpees x 5
500m row @2:00 pace
25/07/2022
Conditioning:
15 cal row
12 deadifts
9 hang squat clean
6 push press
3 pull ups
x 4
Intensity:
15 min AMRAP:
10 cal bike
10 box jumps
5-10-15-etc Devil press 10kg
Score: 15+17
03/07/2022
Conditioning:
20-15-10-5-5-10-15-20
Cal ski + cal ski
Intensity:
6 pull ups
8 devil press RHS
10 O/H lunge RHS
6 HR press ups
8 devil press LHS
10 O/H lunge LHS
x 3
12/08/2022
Resistance:
10-8-6-4-2
Deadlifts 80kg + pull ups
Conditioning:
E5MOM x 5
400m ski
6 burpees
8 thrusters
10 lunges
Intensity:
10 min AMRAP
10 cal bike + 10 box jumps
Score: 3 +9
18/08/2022
Conditioning:
30-20-10
Cals and step ups
Resistance:
10 deadlifts 75kg
5 pull ups
10 power cleans 35kg
5 pull ups
10 push press 30kg
X 3
Intensity:
3 min work 2 min rest
10 burpee/box jump
10 clean and press
20 snatch
Max cal ski: 9/14/12
24/08/2022
Conditioning:
400m ski
30 KB swings
20 step ups
10 burpees
x 5
Intensity:
15 min AMRAP
10 cal bike
10 power cleans 30kg
5-10-15-etc pull ups
Score: 50 pull ups!
07/09/2022
Conditioning:
24 cal row
12 DB box over 12.5kg
12 power clean 35kg
X 4
Intensity:
9 min amrap
6 cal bike
6 pull up
3-6-9 burpee box jumps
Score: 9+2
3 min rest
9 min amrap
6 cal ski
6 push press
3-6-9- burpee box jump
Score: 9+20
16/09/2022
Conditioning:
15-12-9-6-3
Deadlifts 60/65/70/75/80kg
Push press 30/35/40/45/50kg
Burpees
TTDB
Cal ski
Intensity:
10 cal bike
20 snatch 12.5kg
10 cal bike
Rest 2 min
x 3
21/09/2022
Resistance:
10-8-6-4-2
Deadlift 80kg + pull up
Conditioning:
E5MOM x 4
400m ski
6 burpees
8 DB clean and press 10kg
10 TTDB
Intensity:
12 min effort
40 cal bike
then AMARAP
6 power clean
12 box over
3 + 9
28/09/2022
Conditioning:
50 cal row
10 barbell complex* 25kg
10 burpees
x 5
*hang clean / lunge L+R / push press
50 cal row
Intensity:
6 pull ups
8 DB snatch 15kg
10 TTDB
6 HR push ups
8 DB snatch 15kg
10 sit ups
x 4
05/10/2022
Conditioning:
24 cal ski
6 complex 30/35kg
12 lunges
X 4
Complex: deadlift + power clean + hang clean + thruster + push press
Intensity:
10 burpees
10 box jump over
20 snatch 15kg
X 4
12/10/2022
Resistance:
10-8-6-4-2
Squats 55-105kg (!!!)
Pull ups
TTDB
Conditioning:
E3MOM x 4
6 DB push press
8 DB snatch
10 burpees
8 DB snatch
6 DB push press
Intensity:
1000m ski for time
4:08
26/10/2022
Resistance:
10-8-6-4-2
Deadlifts (75/85/95/105/115) + pull ups + TTDB
Conditioning:
20 cal ski
10 push press 30kg
5 devil press RHS
10 HR press ups
5 devil press LHS
02/11/2022
Conditioning:
15 min timer:
10 cal bike
10 squat 65kg
2-4-6-etc pull ups
10 DB lunge complex 10kg
5 burpees
x 5
Intensity:
10 min MAX CAL effort:
30 sec ski + 30 sec plank
Score: 64 cal
09/11/2022
Warm up:
10 burpees + 10 lunges x 3
Conditioning:
EMOM for 24 min:
Min 1: 200m ski
Min 2: 6 deadlifts 85kg
Min 3: 10 box jumps
Min 4: Rest
Intensity:
EMOM to failure:
7-8-9-10-etc
Min 1: Cal bike
Min 2: DB snatch (each) 12.5kg
23/11/2022
Conditioning:
36 cal bike
6 deadlifts 80kg
6 push press 15kg DB
6 pull ups
X 6
36 cal bike
Intensity:
3 rounds for time:
15 cal ski
12 alt DB snatch 15kg
9 burpee box over
Time: 9:45
30/11/2022
Resistance:
10-8-6-4-2
Squats + pull ups
Conditioning:
E5MOM x 4
10 power cleans 35kg
10 burpees
10 push press 35kg
10 box jumps
Intenisty:
10 min max cals:
30 sec bike + 30 sec wall sit
Score: 46.6 cals
07/12/2022
Conditioning
24 cal ski
12 DB box overs
6 80kg deadlifts
3 pull ups
X 6
Intensity:
50 cal bike
50 hang cleans 25kg
50 push press 25kg
3 burpee EMOM
14:40
14/12/2022
Resistance:
Deadlifts 85kg + press ups 10 x 3
Squat 65kg + pull ups 10 x 3
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
22/12/2022
Conditioning:
4 x 500m intervals 60 sec resr
Resistance:
Deadlifts 85kg + press ups 10 x 3
Lunges 40kg + tricep dips 10 x 3
Intensity:
16 min AMRAP:
12 cal bike
8 DB GTOH
2-4-6 burpee pull up
13/01/2023
Warm up:
1000m ski + 2 walkout EMOM
Resistance:
10-8-6-4-2
Deadlifts @ 75-115kg
Conditioning:
6 pull ups
8 devil press RHS
10 OH lunges RHS
6 HR press ups
8 devil press LHS
10 OH lunges LHS
X 4
Intensity:
30 sec bike sprint 30 sec rest x 5
20/01/2023
Resistance:
6 deadlifts 85-95kg
6 pull ups
6 chest press 20kg DB
X 6
Intensity:
20 cal row
16 DB snatch 12.5kg
12 cal bike
8 burpees
Rest 2 min
Times: 3:08 / 3:09 / 3:51
27/01/2023
Conditioning:
10 cal row + 10 overhead lunges x 3
Resistance:
Deadlifts 95kg 10 x 3
Squats 85kg 10 x 3
Bench 60kg + TRX row 10 x 3
Intensity:
10 ground to overhead 35kg
10 DB step ups
10 burpees
20 cal ski
Repeat:
8-8-8-16
6-6-6-12
4-4-4-8
2-2-2-4
03/02/2023
Warm up:
10 cal ski + 10 O/H lunge x 3
Resistance:
Deadlift 100kg 10 x 3
Bench 60kg + cable row 45kg 10 x 3
Strict press 35kg + pull-down 50kg 10 x 3
Intensity:
50 cal bike
50 thrusters 20kg
50 alt snatch 12.5kg
3 burpee EMOM
Time: 19:35
10/02/2023
Warm up:
10 cal ski + 5 burpees x 3
Resistance:
Deadlifts 100kg 10 x 3
BONUS 120kg 3RM!
Bench 60kg + cable row 45kg 10 x 3
Intensity:
10 rounds:
1 man maker 10kg DBs
3 pull ups
6 box jumps
1 clean + jerk : inc weight every round
52.5kg
17/02/2023
Conditioning:
30-20-10
Cal bike + lunges
Intensity:
Deadlifts 110kg 8 x 3
Flye 7.5kg + chest press 20kg 10 x 3
Cable row 45kg + dips 10 x 3
Pull-down 40kg + ttdb 10 x 3
Intensity:
3 min work 1:30 rest
5 burpee box jumps
10 push press 12.5kg
10 alt snatch 15kg
Max cal ski: 18/14/16
24/02/2023
800m ski + 2 walkout EMOM
Resistance:
Deadlift 110kg 10 x 3
Flye 7.5kg + chest press 20kg 10 x 3
Squat 90kg 10 x 3
Row 50kg + shoulder press 40kg 10 x 3
Pull-down 50kg 10 x 3
Intensity:
45 sec bike + 45 sec burpees + 30 sec rest
45 sec bike + 45 sec alt snatch 15kg + 30 sec rest
X 3
03/03/2023
Warm up:
10 cal bike + 20 swings X 3
Resistance:
Squat 100kg 10 x 3 (3 at 105kg)
RDL 55kg 10 x 3
Row 50kg 10 x 3
Cable flye 15kg + chest press 20kg 10 x 3
Pulldown 10 x 3
Intensity:
12 min AMRAP:
10 cal ski
8 DB burpee step over
6 GTOH 35kg
11/03/2023
Resistance:
10-8-6-4-2
Squats (80-110kg) + pull-ups
Conditioning:
EMOM x 25 min:
Min 1: Ski
Min 2: 10 DB step ups 12.5kg
Min 3: 8 DB push press (15-20kg)
Min 4: 6 deadlifts (100-110kg)
Min 5: rest
Intensity:
5 min max cal effort:
30 sec bike sprint + 30 sec rest
Score: 47 cals!
24/03/2023
10 cal bike
20 swings
X 3
Resistance:
Deadlift 110kg 10 x 3
Bench 70kg + row 45kg 10 x 3
Pull-down 55kg 10 x 3
Hanging tucks + hollow hold x 3
Intensity:
12 min AMRAP:
12 cal ski +
4 DB burpee + DB clean & press + 4 DB step up x 2
Score: 3+8
31/03/2023
Resistance:
10-8-6-4-2
Deadlift 100-130kg
10-8-6-4-2
Bench press 60-75kg + ring pull ups
Conditioning:
20 DB step up
20 cal bike
20 DB snatch
X 2
15 box jump
15 cal ski
15 DB clean & press
X 2
10 power cleans 35kg
10 cal row
10 burpees
X 2
07/04/2023
Resistance:
E2MOM x 10
3 deadlifts 110-160kg
Bench 65kg + row 10 x 3
Pull-down + shoulder 40kg 10 x 3
Intensity:
10 min effort:
40 cal bike
Then amrap:
6 squats + 12 box jump over
Score: 3+12
14/04/2023
30 cal row buy in
6 deadlifts @ 120kg
6 HR press ups
6 pull ups
X 5
30 cal row buy out
Intensity:
15 min AMRAP
250m ski
5 burpees + 10 DB step up 10kg
250m ski
5 box jumps + 10 DB snatch 15kg
Score: 3+182m
21/04/2023
E2MOM 3 back squats
100-135kg
Bench 60kg + row 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
12 min AMRAP
12 cal bike
6 burpee box over
3-6-9-etc GTOH 40kg
28/04/2023
50 cal row
5 x 5:
Deadlift 145kg (+ SA pull down)
Bench 82.5kg (+ rear flye)
Pull up (+ triceps)
Shoulder press 47.5kg (+ biceps)
Intensity:
E2MOM x 5
5 burpees
10 alt snatch 15kg
150m ski
05/05/2023
10 cal bike
15 swings
X 3
Resistance:
Squat 122.5kg (+SA pull down) 5 x 5
Bench 80kg ( rear flye) 5 x 5
Cable row (+ dips) 5 x 5
Intensity:
10 rounds:
2 devil press
4 pull ups
6 box jump
1 clean and jerk - heavier every round
50kg!
12/05/2023
12 cal ski
6 DB step overs
3 heavy deadlift 120-160kg
X 6
Cable row + bench 72.5kg 8 x 3
Wide pull-down + ttdb 8 x 3
Intensity:
10-8-6-4-2
GTOH 40kg
Burpees
Bike cals
18/05/2023
Deadlifts 150-170kg 3 x 5
Bench 65-90kg 3 x 5
Row and sit up 10 x 3
Pull-down and leg raise 10 x 3
Intensity:
45 sec bike + 45 sec burpee + 30 sec rear
45 sec bike + 45 sec DB snatch 15kg + 30 sec rest
X 3
26/05/2023
Squats 3 x 5
120-150kg
Bench 3 x 5
75-92.5kg
Row + sit up 10 x 3
Pulldown + leg raises 10 x 3
Intensity:
10 min AMRAP
10 cal bike
10 DB clean and press
2-4-6-etc burpee pull up
09/06/2023
Walkout to press up
Bench 85kg 3 x 5
Deadlift 165kg 3 x 5
Row + sit up 10 x 3
Pull-down + leg raises 10 x 3
Intensity:
3 min work 1:30 rest
5 burpee box jump
10 push press
10 step overs
Max cal ski: 17/19/22
16/06/2023
Conditioning:
1000m ski + 2 burpee EMOM
Resistance:
Bench 75kg 3 x 5
Squats 135kg 3 x 5
Row 50kg + flye 10kg 10 x 3
Pull-down 55kg + lateral raises 7.5kg 10 x 3
Intensity:
12 min ladder:
12 cal bike
12 DB step over
3-6-9-etc GTOH 35kg
9+14
30/06/2023
5 DB lunge complex + 10 cal ski X 3
Lifting:
Bench 3 x 5 65/80/85/90/80
Deadlift 3 x 5 120/130/140/150/160
Row 40kg + flye 10kg 10 x 3
Pull-down 50kg + lateral raises 7.5kg 10 x 3
Intensity:
16 cal row
12 snatch
8 cal bike
4 burpee box jump
Rest 2 min
3:16 / 2:50 / 2:24
07/07/2023
10-8-6-4-2
Cal bike + walkout
Bench 3 x 5 65/80/85/90/92.5
Squat 5 x 5 100/100/110/110/120
Row 50kg + flye 10kg 10 x 3
Pull-down 60kg + lateral raises 7.5kg 10 x 3
15 min AMRAP:
200m ski
5 burpee + 10 snatch
200m ski
5 box jump + 10 single thruster
01/09/2023
Conditioning:
40 cal bike + 2 burpee emom
Resistance:
Deadlift 115kg 8 x 3
Bench 60kg 8 x 3
Row 50kg + Shoulder press 35kg 8 x 3
Flye 10kg + lateral raise 7.5kg 8 x 3
Intensity:
6 HR press up
8 snatch RHS 12.5kg
10 leg raises
6 pull ups
8 snatch LHS 12.5kg
10 cal ski
X 4
22/09/2023
Warm up:
10-8-6-4-2
Cal ski + DB snatch
Resistance:
Deadlift 110kg 8 x 3
Bench 60kg 8 x 3
Pull-down 55kg + sit ups 8 x 3
Row 50kg + leg raises 8 x 3
Intensity:
45 sec bike + 45 sec burpees + 30 sec rest
45 sec bike + 45 sec DB clean and press + 30 sec rest
45 sec bike + 45 sec DB step ups + 30 sec rest
X 3
27/09/2023
10 cal ski
10 press up
10 lunges
X 3
Resistance:
Squat 100kg 8 x 3
Pull ups 8 x 3
Chest press 20kg + BO row 45kg 8 x 3
Shoulder press 35-45kg 8 x 3
Intensity:
16 cal row
12 snatch
8 cal bike
4 burpees
Rest 1 min
Times: 2:58 / 2:47 / 2:27
06/10/2023
20-16-12-8-4
Cal row + lunges 35kg
Resistance:
Deadlift 110kg 8 x 3
Bench 65kg 8 x 3
Pull-down 60kg 8 x 3
Intensity:
EMOM X 24
Min 1: 10 cal ski
Min 2: 5 power clean + 5 thruster 35kg
Min 3: 10 cal bike
Min 4: Rest
13/10/2023
Deadlift 120kg 8 x 3
Bench 70kg 8 x 3
Pull-down 60kg + flye 10kg 8 x 3
Row 60kg + lateral raise 7.5kg 8 x 3
Intensity:
20 min AMRAP:
500m row
5 power clean + 5 push press + 5 squat + 5 burpees @35kg x 3
19/10/2023
Deadlift 120-125-130kg
Bench 60-65-70kg
Pull-down 60-60-65kg
E5MOM x 6
400m row
6 burpee
8 push press 35kg
10 TTKB
27/10/2023
Conditioning:
250m row 2:30 + 5 HR press up + 10 DB snatch
250m row 2:15 + 5 HR press up + 10 DB snatch
250m row 2:00 + 5 HR press up + 10 DB snatch
250m row 1:40 + 5 HR press up + 10 DB snatch
Resistance:
Bench 65/67.5/72.5kg
Pull-down 60/60/65kg
Shoulder press 35/35/40kg
Flye 10kg + lateral raises 7.5kg
Intensity:
10 min effort:
40 cal bike
Then amrap:
6 squats 80kg + 6 burpee box jump
3+6
01/11/2023
5 inch worm + 10 plate snatch + 10 overhead lunge x 2
Resistance:
Bench 8 x 3 65/67.5/72.5kg
Pull-down 8 x 3 60/70/70kg
Shoulder press 8 x 3 40/40/42.5kg
Row 8 x 3 55/60/60kg
Flye 10kg + lateral raises 7.5kg
Intensity:
10-8-6-4-2
Deadlift 100kg
Devil press
Box jump
Ski cal sprint
10/11/2023
Conditioning:
24 cal ski
12 DB box over
6 deadlifts 120kg
X 4
Resistance:
Bench 65/70/72.5kg
Row 60/60/65kg
Flye 10kg + Lateral raise 7.5kg
Intensity:
12 min AMRAP:
12 cal bike
6 GTOH 35kg
3-6-9-etc burpee pull up
Score: 9+12
18/11/2023
Conditioning:
20 cal row
10 cal bike
Rest 60 sec
X 5
Resistance:
Deadlift 8 x 3 120/125/130kg
Bench 8 x 3 65/70/72.5kg
Pull-down 60/65/70kg
Bicep curls 12.5kg + triceps 40kg 10 x 3
Intensity:
10 min max cal effort:
30 sec ski + 30 sec plank
71 cals!
25/11/2023
Conditioning:
2000m ski + 2 burpee EMOM
Resistance:
Deadlift 8 x 3 120/125/130kg
Bench 8 x 3 65/70/72.5kg (for 6)
Pull-down 60/65/70kg
Flye 10kg + lateral raise 7.5kg
Bicep curls 12.5kg + triceps 40kg 10 x 3
Intensity:
8 cal bike
16 snatch 12.5kg
8 cal bike
Rest 1:30
Times: 1:56 / 2:05 / 2:07
08/12/2023
Conditioning:
12 cal ski
8 DB box over
4 deadlift 110kg
X 6
Resistance:
Bench 55kg + row 45kg 8 x 3
Shoulder Press 35kg + pulldown 60kg 8 x 3
Intensity:
2 min work 1 min rest
5 burpee box jump
10 alt snatch 12.5kg
Max cal bike: 6.6 / 6.7 / 8.1
15/12/2023
Conditioning:
36 cal ski buy in
6 deadlifts 120kg
6 HR press ups
6 pull up
X 6
36 cal ski buy out
Resistance:
Shoulder press 35kg + row 50kg 8 x 3
Intensity:
16 cal row
12 snatch
8 cal bike
4 burpees
Rest 1 min
2:42 / 2:29 / 2:14
20/12/2023
Warm up:
20-16-12-8-4
Cal row + snatch
Resistance:
Deadlift 125kg 8 x 3
Bench press 67.5kg 8 x 3
Eccentric pull up 8 x 3
Flye 10kg + lateral raise 7.5kg 8 x 3
Row 50kg 8 x 3
Intensity:
12 min ladder:
4-8-12-etc
Cal ski
Burpee box jump
GTOH 35kg
Score: 12+19
05/01/2024
Warm up:
6 DB lunge complex
12 cal ski
X 3
Resistance:
12-9-6-3
Deadlift + HR press up
100-120-140-160kg
12-9-6-3
Squat + eccentric pull up
80-100-110-115kg
Flye 10kg + lateral raise 7.5kg 8 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
12/01/2024
1000m ski + 2 inchworm emom
Resistance:
5 x 5
Deadlift 120-150kg
Bench 65-80kg
Pull up
Intensity:
30 cal bike
30 power clean 35kg
30 push press 35kg
+ 3 burpee EMOM
19/01/2024
Warm up:
5 inchworm
10 lunge
15 swing
X 2
Resistance:
5 x 5
Deadlift 120-155kg
Bench 65-82.5kg
Pull up
Intensity:
10 min effort:
40 cal bike
Then amrap:
6 squats 80kg + 6 burpee box jump
3+9
02/01/2024
Conditioning:
10 cal ski
10 HR press up
10 OH lunge
Intensity:
Deadlift 120-145kg 5 x 5
Bench 65-80kg
Pull up 5 x 5
Intensity:
8 cal bike
16 snatch 12.5kg
8 cal bike
Rest 1:30
1:56 / 1:46 / 1:36 / 1:33
09/02/2024
Warm up:
5 inch worm
10 goblet squat
15 swings
X 3
Resistance:
Deadlift 120-160kg 5 x 5
Bench 65-82.5kg 5 x 5
Pull up 5 x 5
Intensity:
12 min AMRAP:
4 devil press 10kg
6 push press 10kg
8 step up 10kg
10 cal bike
Score: 4+11
16/02/2024
Warm up:
10-8-6-4-2
Plate snatch
Overhead lunges
Plank burpee
Resistance:
5 x 5
Deadlift 120-160kg
Bench 65-85kg
Pull up
Intensity:
2 min work 1 min rest
10 burpee
10 alt snatch 15kg
Max cal bike: 10/11/13/14
23/02/2024
Conditioning:
24 cal row
6 barbell complex 35kg
24 lunges
X 4
Complex: power clean + hang clean + thruster + push press
Resistance:
Row 45kg + press ups 10 x 3
Pulldown 50kg + leg raises 10 x 3
Flye 10kg + lateral raise 7.5kg 10 x 3
Biceps 10kg + triceps 35kg 10 x 3
Intensity:
100 KB swings
+ 10 burpee penalty
02/03/2024
Warm up:
5 lunge complex 20kg
10 cal ski
X 3
Resistance:
Squats 90-110kg 10 x 3
Chest press 20kg + pulldown 55kg 10 x 3
Shoulder press 35kg + row 45kg 10 x 3
Flye 10kg + lateral raise 7.5kg 10 x 3
Biceps 10kg + triceps 40kg 10 x 3
Intensity:
16 cal row
12 alt snatch 12.5kg
8 cal bike
4 burpee
Rest 2 min
2:47 / 2:29 / 2:14 / 1:58
08/03/2024
Conditioning:
20 cal row
10 DB box over
10 GTOH 35kg
X 4
Resistance:
Squats 100kg 10 x 3
Chest press 20kg + pulldown 55kg 10 x 3
Row 45kg + flye 10kg 10 x 3
SA pull 40kg + lateral raise 7.5kg 10 x 3
Biceps 10kg + Tricep extension 40kg 10 x 3
Intensity:
30 sec ski + 30 sec burpee + 30 sec plank
30 sec ski + 30 sec alt snatch + 30 sec plank
X 4
10/05/2024
Conditioning:
20-16-12-8-4
Cal row + DB snatch 12.5kg
20-16-12-8-4
Cal ski + DB step up 10kg
Resistance:
Deadlift 100kg + pulldown 50kg 10 x 3
Chest press 20kg + row 45kg 10 x 3
Flye 10kg + lateral raise 7.5kg 10 x 3
Intensity:
12 min amrap
12 cal bike
6 burpee box jump
4-6-8-etc GTOH 35kg
25/05/2024
Conditioning:
8 cal bike + 8 burpees + 30 sec rest
8 cal bike + 8 DB c+p + 30 sec rest
8 cal bike + 8 DB step up + 30 sec rest
X 4
Resistance:
Deadlift 100kg + chest press 20kg 10 x 3
Squat 85kg + pulldown 50kg 10 x 3
Intensity:
10 min amrap:
10 cal row
10 snatch
10 ttdb
31/05/2024
Conditioning:
24 cal bike
12 DB step up 10kg
6 deadlifts 120kg
X 4
24 cal row
12 DB snatch 12.5kg
6 push press 35kg
X 4
Resistance:
Chest press 20kg + pulldown 55kg
Flye 10kg + lateral raise 7.5kg
Intensity:
10 min max cal effort:
30 sec ski + 30 sec plank
Score: 103!
21/06/2024
Conditioning:
EMOM X 24 mins
Min 1: 10 cal ski
Min 2: 5 power clean + 5 push press
Min 3: 10 cal bike
Min 4: rest
Resistance:
Cable row 50kg + sit up 10 x 3
Pulldown 55kg + leg raise 10 x 3
Flye 10kg + lateral raise 7.5kg 10 x 3
Intensity:
2 min work 1 min rest x 4
5 burpee
10 alt snatch
Max cal row: 10/12/13/14
28/06/2024
Conditioning:
36 cal ski
6 deadlifts
6 HR press up
6 jumping pull up
X 6
36 cal ski
Intensity:
30 sec bike + 30 sec burpee + 30 sec rest
30 sec bike + 30 sec DB c+p + 30 sec rest
30 sec bike + 30 sec DB step up + 30 sec rest
X 4 (18 mins)
05/07/2024
Conditioning:
1000m ski + 1 walkout emom
Resistance:
Deadlift 100kg 10 x 3
Bench 60kg + row 45kg 10 x 3
Shoulder press 30kg + pulldown 55kg 10 x 3
Intensity:
16 cal row
12 alt snatch 12.5kg
8 cal bike
4 burpee
Rest 2 min
2:53 / 2:48 / 2:34 / 2:20
12/07/2024
Conditioning:
10 cal row + 10 DB c&p
10 cal row + 10 DB step up
X 5
Resistance:
Deadlift 120kg + row 55kg 10 x 3
Bench 60kg + pulldown 55kg 10 x 3
Intensity:
10 min amrap:
5 burpee + 10 snatch
150m ski
5 box jump + 10 snatch
150m ski
18/07/2024
Conditioning:
12 cal ski
12 DB step up
6 deadlift 120kg
X 4
Resistance:
Bench 60kg + row 55kg 10 x 3
Shoulder press 35kg + pulldown 60kg 10 x 3
Flye 10kg + lateral raise 7.5kg 10 x 3
Intensity:
6 burpee press up
12 alt snatch
12 cal bike
X 4
02/07/2024
Conditioning:
25 calorie ski buy in
5 power clean 40kg
5 burpees
X 5
5 thruster 25kg
5 box jump
X 5
25 calorie ski buy out
Resistance:
Bench 60kg + row 45kg 10 x 3
Pulldown 50kg + ttdb 10 x 3
Bicep curls 12.5kg + Tricep extension 40kg 10 x 3
Intensity:
1:30 work 0:45 rest
20 snatch
Max cal bike: 5.2 / 6.4 / 5.7 / 5.5 / 6.9