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139 Workout Posts
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Sets Deadlift, 5 reps | 60 kg Deadlift, 5 reps | 70 kg Deadlift, 3 reps | 90 kg Deadlift, 3 reps | 110 kg Deadlift, 1 rep | 120 kg Deadlift, 1 rep | 130 kg Deadlift, 1 rep | 150 kg -
30 Push-ups 50 Back Extensions 30 Knees-to-chests 30 Deadlifts 60 kg 30 Dumbbell Push Presses 12.5 kg 50 Kettlebell Swings 20 kg Rows 20 Chest-to-bar Pull-ups
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500 m Rows 30 Bench Presses 40 kg 1000 m Rows 20 Bench Presses 40 kg 2000 m Rows 10 Bench Presses 40 kg
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3 rounds of: 200 m Runs 20 Dumbbell Thrusters 9 kg 10 Pull-ups
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5 rounds of: 7 Muscle-ups 11 Dumbbell Thrusters 10 kg 14 Knees-to-chests
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5 rounds of: 5 Chest-to-bar Pull-ups 15 Sumo Deadlift High-pulls 24 kg 100 m Runs
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3 Clean Pulls 60 kg 3 Clean Pulls 60 kg 3 Clean Pulls 70 kg 3 Clean Pulls 70 kg 3 Clean Pulls 80 kg
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3 rounds of: 15 GHD Bench Presses 25 Back Extensions 800 m Runs
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3 rounds of: 100 m Walking Lunges Handstand Holds 30 secs 50 Kettlebell Swings 35 lbs
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3 Shoulder Presses 40 kg 3 Shoulder Presses 52 kg 3 Shoulder Presses 52 kg 3 Shoulder Presses 50 kg 3 Shoulder Presses 50 kg 3 Shoulder Presses 50 kg 3 Shoulder Presses 50 kg
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21 GHD Sit-ups 21 Wall Balls 20 lbs 15 GHD Sit-ups 15 Wall Balls 20 lbs 9 GHD Sit-ups 9 Wall Balls 20 lbs
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5 Weighted Pull-ups 5 kg 5 Weighted Pull-ups 7.5 kg 5 Weighted Pull-ups 10 kg 5 Weighted Pull-ups 10 kg 5 Weighted Pull-ups 10 kg
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5 rounds of: 15 Front Rack Walking Lunges 20 kg 30 Double Unders
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5 rounds of: 3 Snatch Pulls 40 kg
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5 rounds of: 10 Kettlebell Swings 24 kg 10 Box Jump (20 In.)s 10 Dips plus a partial round of: 10 Kettlebell Swings 24 kg 10 Box Jump (20 In.)s 8 Dips
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