strength training

Welcome to my Workout Of The Day page

Whilst I have a page dedicated to my own daily workouts here, I wanted to create a page for a workout of the day. This workout is designed for you to takeaway and try at your gym or at home. I will be posting one workout per day. The workout of the day will consist of a number of different movements and formats to keep variety high. If you try any of the workouts let me know your times/scores and feedback in the comment section after the article.

 



15/11/17

30 Min Max Calorie Row

*Pace must not drop more than 300 calories per hour over the 30 minutes*

14/11/17

5 Sets: Clean + Hang Clean + Push Jerk + Split Jerk

Build to a max over the 5 sets

13/11/17

Every 4 Minutes: Run 400m + 15 Burpee’s x 5 Rounds

12/11/17

21-15-9 Reps Of: Overhead Squat (60/42.5 kg) + Handstand Press Ups

Scale handstand press ups to piked box handstands

 

11/11/17

EMOM x 21 Minutes: 1 – 5 Ring Muscle Ups, 2 – 15 Box Jumps, 3 – 50 Double Under

Scale muscle ups to ring rows or muscle up transition practice – Double the reps.

10/11/17

5 Rounds: 15/11 Calorie Row + 30 Wall Balls (14/9 kg)

09/11/17

Back squat: Heavy Single

08/11/17

For Time: 400m Sled Push (Sled weight + body weight)

07/11/17

In 10 Minutes: 120/90 Calorie Airdyne + Max Burpee’s in Time Remaining

*Burpee’s must be done wearing a 10/7 kg weighted vest*

06/11/17

Every 4 Minutes: Run 200m + 15 Kettlebell Swings (32/24 kg) x 5 Rounds

*These should be all out sprints, do not pace intervals*

05/11/17

7 Rounds: 50 Double Under’s + 15 Shoulder to Overhead (50/35 kg)

04/11/17

Karen: 150 Wall Balls For Time (9/7 kg to 10/9 ft target)

03/11/17

10 Rounds: 1 Rope Climb (15 ft) + 15 Press Ups

02/11/17

Push Press: 5, 5, 5, 5, 5

Build in weight to a heavy set of 5

01/11/17

15 Minute AMRAP:

10 D-Ball to Shoulder (70/50 kg)

15 Calorie Row

20 Air Squats

31/10/17

20 Minute Sled Push @ Bodyweight

30/10/17

EMOM x 16 Minutes:

Odds: 15 Thruster (42.5/30 kg)

Even: 15 Burpee’s

29/10/17

Front Squat: 7, 5, 3, 1

Warm up well and go heavy on each set

28/10/17

Run 6 Minutes – Rest 3 Minutes / Run 5 Minutes – Rest 2:30 Minutes / Run 4 Minutes – Rest 2 Minutes / Run 3 Minutes – Rest 1:30 Minutes / Run 2 Minutes – Rest 1 Minute

27/10/17

EMOM x 10 Minutes: 1 Hang Snatch + 1 Snatch – Start at 70% of your 1 RM snatch and build in weight – No Misses

Rest 2 Minutes

In 5 Minutes:

Build to a 1 rep max snatch

26/10/17

3 Rounds:

40 Calorie Row

30 Kettlebell Swings (32/24 kg)

20 Burpee’s

Courtesy of Crossfit Faction

25/10/17

3 Rounds:

15 Deadlifts (70/50 kg)

20 Box Jumps (24/20 inch)

10 Burpee’s

24/10/17

For Time: 50 Strict Toes-to-Bar

Rest 5 Minutes

For Time: 50 Toes-to-Bar

23/10/17

20 Minute Max Calorie Airdyne

22/10/17

EMOM x 20 Minutes:

Odds – 40s Max Strict Ring Dips

Evens – 40s Max Strict Pull Ups

21/10/17

15 Minute AMRAP: Run 400m + 15 Kettlebell Swings (32/24 kg) + 15 Goblet Squats (32/24 kg)

20/10/17

Every 5 Minutes x 3 Rounds: Fran

For details of the workout click here.

19/10/17

Today’s workout is courtesy of crossfit.com

Back Squat: 10-10-10-10-10

18/10/17

EMOM x 10 Minutes: 15 Burpee’s

17/10/17

For Time:

30 Power Clan (80/60 kg)

20 Chest-to-Bar Pull Ups

10 Overhead Squats (80/60 kg)

Rest 5 Minutes

x 5 Rounds

16/10/17

For Time:

1km Row + 50 Air Squats + 750m Row + 40 Air Squats + 500m Row + 30 Air Squats + 250m Row + 20 Air Squats

15/10/17

21-15-9

Overhead Squats (60/42.5 kg) + Chest-to-Bar + Box Jumps (24/20 Inch)

14/10/17

3 Rounds: Run 400m + 25 Dumbbell Snatch (25/17.5 kg)

13/10/17

Push Jerk: 5, 3, 1, 5, 3, 1, 5, 3, 1

12/10/17

A) Max Unbroken Press Ups

B) EMOM x 10: Press Ups @ 40% of A

11/10/17

For time:

80 Wall Balls (/7 kg to 10/9 fit target)

60 Power Clean (60/32.5 kg)

40 Burpee’s

20 Bar Muscle Ups

10/10/17

Run 5k

09/10/17

Front Squat: 3, 2, 1, 3, 2, 1, 3, 2, 1

Move up in weight as reps decrease, follow this for each 3, 2, 1 wave.

08/10/17

Fight Gone Bad

3 Rounds of:

1 Minute of each exercise:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Rest 1 Minute

Click the workout name for info!

01/10/17 – 07/10/17

Please see my latest holiday workouts post for a host of workouts you can do at home or on the road!!!

Click here.

30/09/17

Deadlift: Build to a heavy 5 rep max

29/09/17

A) Max Handstand Press Ups (Kipping)

B) EMOM x 10 – Handstand Press Ups (Kipping) @ 40% of A

*Scale Handstand’s to pike handstand press ups or regular press ups*

28/09/17

Front Squat: 5, 5, 5, 5, 5

27/09/17

“Dumbbell Fran”

21 – 15 – 9

Dumbbell Thrusters (22.5/15 kg)

Pull Ups

26/09/17

4 Rounds:

Row 350m

50 Double Under’s

15 Power Snatch (42.5/30 kg)

25/09/17

Strict Press: 5, 5, 5, 5, 5

24/09/17

Hotel Workout:

EMOM x 20 Minutes

Odds – 30 Air Squats

Evens – 15 Burpee’s

23/09/17

Every 3 minutes: Run 400m x 10 Rounds

22/09/17

Hang Snatch: 5, 5, 3, 3, 1, 1

Focus on moving well, full squat snatches only.

21/09/17

In 12 Minutes:

Run 1 Mile + AMRAP Box Over Burpee’s In Remaining Time (24/20 Inch)

20/09/17

6 Rounds:

10 Toes-to-Bar

30 Double Unders

19/09/17

Back Squat: 1 Rep Max

18/09/17

7 Rounds For Time:

7 Box Jump (24/20 inch)

7 Kettlebell Swings (32/24 kg)

7 Burpee’s

17/09/17

15 Minute AMRAP:

10 Toes-to-Bar + 15 Deadlifts (60/42.5 kg) + 25 Wall Balls (9/7 kg to 10/9 ft target)

*Scale weight if needed as all deadlifts should be done in no more than 2 sets. Scale toes to bar to knee’s to elbows or knee raises if required*

16/09/17

EMOM  x 20 Minutes:

Minute 1 – 20/14 Calorie Row

Minute 2 – 15 Burpee’s

*Scale reps so work takes 40-50 seconds*

15/09/17

Thruster: 5, 5, 5, 5, 5

14/09/17

30 Seconds On/30 Seconds Off: Airdyne x 10 Rounds

*These should be max effort intervals. The pace will slow but keep pushing as hard as you can*

13/09/17

Power Clean: 3, 3, 3, 3, 3

12/09/17

5 Rounds For Time:

10 Toes to bar

10 Burpee’s

11/09/17

Row 1000m

Rest 3 Minutes

Row 750m

Rest 2 Minutes

Row 500m

Rest 1 Minutes

Row 250m

10/09/17

5 Rounds:

10 Kettlebell Swings (32 / 24 kg)

10 Burpee’s

Scale the kettlebell weight so all rounds are unbroken. This should be fast and it should sting!

09/09/17

Deadlift: 5, 3, 1, 5, 3, 1

These should not be max’s for each rep scheme. Focus on moving well and activating the right muscle groups.

08/09/17

EMOM: Odds – 40 seconds of Burpee’s / Evens – 40 seconds of Alternating Lunges

Do not sandbag this. Set yourself minimum repetition targets for each movement and hit them each round.

07/09/17

Row 500m – Rest 1:30 x 8

*Hold a consistent pace throughout. Your times should be within 2-3 seconds of each other*

06/09/17

5 Rounds For Time: 15 Wall Balls (10/9 ft – 9/7 kg) + 15 Pull Ups

Scale pull ups to band assisted, jumping or ring rows if needed. Scale wall ball weight if needed.

05/09/17

Split Jerk: 2, 2, 2, 2, 2, 2

* Hold the catch position for 3 seconds on each rep*

04/09/17

For Time:

21-15-9

Wall Balls (9/7 kg to 10/9 foot target)

Sumo Deadlift High Pulls (42.5/30 kg)

Bar Over Burpee’s

03/09/17

Airdyne 10 Minute Max Calories

Workout courtesy of Crossfit Faction

02/09/17

Overhead Squat: 5, 5, 5, 5, 5

Do not go overly heavy on this. Remember, weight is relative, if a 20kg bar feels heavy for you then that is enough! Leave your ego at the door with overhead squats.

01/09/17

Rest, get out of the gym and have some fun!!!

31/08/17

3 Rounds FT:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls (43 kg)

Workout courtesy of crossfit.com

30/08/17

3 Rounds: 800m Run + 20 Dumbbell Snatch (22.5/17.5 kg)

Your time on the dumbbell should be minimal and sets unbroken so scale weight accordingly.

29/08/17

Back Squat: 5, 3, 1, 5, 3, 1

The 1’s shouldn’t be maximum efforts. Focus on moving well and hit every rep.

28/08/17

Run 400m/Rest 1 Minute x 6 Rounds

27/08/17

5 Rounds: 30 Double Under’s + 15 Pull Ups + 7 Strict Handstand Press Ups

Scale double under’s to single under’s if needed. Pull Ups to jumping or banded and handstand’s to press ups or box handstands.

Here’s a good video on how to get your handstand’s…..

 

26/08/17

Bike 10 miles

25/08/17

EMOM x 10 Rounds: 1 Clean + 1 Hang Clean + 1 Split Jerk *3 Second Pause In The Catch Of The Split Jerk*

Weights should be around 60%-70% of 1 rep maxes. This will allow for control of the weight but also put enough stimulus on the body.

24/08/17

10 Rounds For Time: 3 Bar Muscle Ups + 250m Row

If you don’t have bar muscle ups, scale to either:

    • Jumping bar muscle ups
    • 3 chest-to-bar + 3 dips (parallel bar or rings if you don’t have a parallel bar).

    23/08/17

    Hang Clean: 3, 3, 3, 3, 3, 3

    22/08/17

    “Cindy”

    20 Minute AMRAP: 5 Pull Ups, 10 Press Ups, 15 Air Squats

    Move well, if you don’t have butterfly pull ups – Kip. If you don’t have kipping pull ups – Strict. If you don’t have strict – Banded or Jumping pull ups.

     

    21/08/17

    For Time:

    25/17 Calorie Airdyne

    4 Rounds:

    25 Wall Ball (9/7 kg) to 10ft Target

    300m Run

    25/17 Calorie Airdyne

    20/08/17

    Back Squat: 10, 10, 10 (Tempo: 3 down, 0 pause, 1 up, 0 pause)

    Move well, the sets should not be 10 rep maximum efforts

    19/08/17

    12 Minute AMRAP:

    10 Power Snatch (35/22.5 kg)

    8 Burpee

    30 Double Under’s

    18/08/17

    Airdyne: 1 Minute On/1 Minute Off x 15 Rounds

    Set yourself a goal to hit for pacing and commit to it for the entire session. For example, if that is 55+ RPM’s then make sure you keep pacing above that for all intervals.

    17/08/17

    Snatch: 2, 2, 2, 2, 2, 2, 2

    Keep loads manageable, there should be no repeat misses. If you miss a weight for a double once, drop down to a weight you can hit. Any missed doubles DO NOT count as a set.

    16/08/17

    12 Minute AMRAP:

    Row 250m

    12 Pull Ups

    8 Thrusters (42.5/30 kg)

    15/08/17

    For Time:

    21-15-9

    Deadlifts (60 / 42.5 kg)

    Wall Balls to 10 Foot Target (9 / 7 kg)

    Burpees

    If you think the weight is light on this one, well, go faster! This is meant to be short and sharp 🙂

    14/08/17

    Push Press: 5, 5, 5, 5, 5

    Push Jerk: 3, 3, 3, 3, 3

    13/08/17

    3 Rounds For Time:

    400m Run

    30 Calorie Row

    20 Calorie Airdyne

    10 Clean & Jerk (42.5/35 kg)

    12/08/17

    Overhead Squat: 3, 3, 3, 3, 3

    Work on positioning and not load!

    11/08/17

    EMOM x 15:

    1 – 20 Alternating Lunges

    2 – 10 Burpee’s

    3 – 15 Kettlebell Swings (24/20 kg)

    10/08/17

    Rest today and recover!

    09/08/17

    For Time:

    • 50 Calorie Airdyne
    • 40 Kettlebell Swings (24/20 kg)
    • 30 Jumping Lunges
    • 20 Pull Ups
    • 10 Kettlebell Snatch Left Arm (24/20 kg) + 10 Kettlebell Snatch Right Arm (24/20 kg)

    08/08/17

    Every 3 Minutes: Run 400m x 8

    07/08/17

    Clean & Jerk: 2, 2, 2, 2, 2

    Ensure the rest between reps is no longer than 10 seconds. Rest as needed between sets of 2.

    06/08/17

    Row 5k

    05/08/17

    4 Rounds:

    Run 400m

    15 Deadlifts (60/42.5 kg)

    30 Double Under

    04/08/17

    5 Rounds:

    Row 250m

    20 Wall Balls (10/7 kg – 10 ft target)

    10 Dumbbell Jerk (25/17.5 kg)

    You should be able to push on each movement and recover before hitting it again… go fast on this. If you try it post your score in the comments 🙂

    03/08/17

    10 Minute AMRAP:

    5 Power Cleans (62.5/40 kg)

    10 Box Jumps (30/24 Inch)

    This will feel like you are moving forever as the numbers are low for each movement. A little bit of a mental test as well as fitness. If you try it post your score in the comments 🙂

    02/08/17

    Back Squat: 5, 5, 5, 5, 5

    Either work up to a weight across the 5 sets of warm up to a good weight for 5 and hit all sets at that.

    01/08/17

    5 Rounds: 10 Deadlifts (60/42.5 kg) + 15 Press Ups + 20 Air Squats

    Scale weight to something you can keep unbroken, this should be a short and sharp workout.

    31/07/17

    Run 3 minutes – Rest 1 minute x 5 rounds

    Go at a pace that leaves you needing the full minute to recover. If you feel like you could go again after 30 – 40 seconds rest then the pace is to slow. Likewise, if you aren’t recovered after the full minute you went out to fast – Pacing is key.

    30/07/17

    Row 500m – Rest 45 seconds x 8

    Pick one pace that you can hold throughout. There shouldn’t be more than a 1 second difference in pace from your fist and last round.

    29/07/17

    EMOM: Odds – 30 Air Squat / Evens – 15 Burpee’s

    Scale reps so that you are getting 40 seconds of work in each round.

    28/07/17

    5 Rounds: 10 Deadlifts (100/70 kg) + 20 Wall Ball (10/7 kg) to a 10ft target.

    27/07/17

    Play a sport!! – Ride a bike, go swimming, play football, hockey, tennis – ANYTHING – Just make sure you get out and use your fitness.

    26/07/17

    20 Minute AMRAP: Run 400m + 30 air squats

    25/07/17

    Front Squat – 5, 3, 1 – Rest 10 minutes – 5, 3, 1

    24/07/17

    15 Minute Amrap: 10 Calorie Airdyne + 20 Wall Balls (9/7 kg)

    23/07/17

    Strict Press: 12, 10, 8, 6

    *Ascending weights on each set*

    22/07/17

    4 Rounds: Run 400m + Dumbbell Thruster’s (22.5/15 kg) + 15 Burpee’s

    21/07/17

    Rest

    20/07/17

    Deadlift: 5, 5, 5, 5, 5

    Go to a weight that is challenging but doesn’t make you look like Golem from Lord of The Rings!!!

    19/07/17

    15 Minute AMRAP:

    10 Dumbbell Shoulder To Overhead (22.5/15 kg)

    15 Burpee’s

    20 Air Squat

    18/07/17

    50-40-30-20-10

    Kettlebell Swing + Air Squat

    Complete 50 reps of one movement, then 50 of the other, 40 of one, 40 of the other etc until you finish 10 reps of each. The weight for the kettlebell should be one that allows you to complete at least 30 repetitions of the first set unbroken with good form.

    17/07/17

    Power Clean – 5 x 2 * 3 second pause on each catch*

    16/07/17

    For Time:

    21 – Box Jumps + Wall Balls

    15 – Box Jumps + Wall Balls

    9 – Box Jumps + Wall Balls

    21 reps of each before moving onto 15 reps of each and finally 9 reps of each

    15/07/17

    In 5 minutes: Row 1km + max burpee’s in time remaining – Rest 2 minutes x 4

    14/07/17

    Front Squat – 5, 5, 5, 5, 5

    Focus on moving well and do not go to a 5 rep max

    13/07/17

    Ski 1km Rest 2 minutes x 5

    12/07/17

    Every 3 minutes: 200m run + 20 Russian kettlebell swings (32kg/24kg) + 20 press ups – x 7 rounds

    These should be all out sprints, scale the weight to something you can keep unbroken for all 20 reps across all rounds.

    11/07/17

    Run 400m x 8 – Rest

    10/07/17

    20 Minute AMRAP: Run 400m + 50 Double Under + 15 Burpees

    I have been away for the past week hence the gap in daily workouts! However, you can access all the workouts I did whilst away by clicking here

    01/07/17

    Dumbbell thruster: 5-5-5-5-5

    30/06/17

    5 rounds For Time:

    Ski 500m

    50 air squats

    29/06/17

    6 rounds: 30 wall ball (9kg/7kg to 10ft/9ft) + 400m run

    28/06/17

    30 Min EMOM – Min 1: 20 wall balls, Min 2: 16/12 calorie row, Min 3: 30-40s hollow hold

    27/06/17

    15 minute amrap: 350m row + 20 walking lunges with x2 22.5kg/15kg dumbbells

    26/06/17

    Front squat – 6 x 2

    Heavy today, keep form but a good percentage of your max

    25/06/17

    Rest – Get out, walk, play a sport and have fun!

    24/06/17

    Sprint 100m – Rest 2 minutes x 10

    *These should be flat out and max efforts – it should get spicy with enough rest to recover between*

    23/06/17

    Strict press – 5 x 8 – Ascending weights

    22/06/17

    1 minute on/off Airdyne x 10

    21/06/17

    A) Max press ups

    B) EMOM press ups @ 40% of A

    20/06/17

    Every 4 minutes: Run 800m x 5

    19/06/17

    EMOM – Every Minute on The Minute x 20

    Evens:15 Burpee’s

    Odds: 20 wall ball’s (7/9kg weight to a 9/10 foot target)

    Rounds should take between 45-50 seconds. If you find you are missing this then drop the reps. If the wall balls are starting to break due to the weight then drop the weight slightly.

    18/06/17

    10 rounds for time:

    10 press ups + 20 air squats

    Go quick on this and hold on!

    17/06/17

    Rest, get out and enjoy the summer weather!!!

    Have fun, play a sport or just chill out, whatever works for you.

    16/06/17

    Run 5k

    Simple, no nonsense, just make sure you push – for tips on how to make running more enjoyable click here

    15/06/17

    5 rounds for time:

    Row 250m

    20 kettlebell swing – 24kg/20kg

    10 pull ups

    Scaling option:

    The weight for the kettlebell should be one that remains unbroken throughout the workout. This should be tough to do but still, you should keep them unbroken.

    Pull ups, use a band or jumping pull ups if you can not complete more than 3 unbroken pull ups. the idea here is intensity. If you spend too long looking at the pull up bar the intensity will be lost.

    14/06/17

    Dumbbell shoulder press – 5 x 10

    You can either build through the sets or work to a heavy but manageable set of 10 and stay there for the 5 sets

    13/06/17

    Every 2:30 x 10

    Run 200m + 25 Air Squat

    Efforts should be all out, this one should burn!

    12/06/17

    50-40-30-20-10

    Sit Ups, Press Ups, Air Squats.

    So, do 50 sit ups, 50 press ups, 50 air squats, then 40’s then 30’s etc…

    11/06/17

    Get out and move. No gym work, just have fun and use your fitness.

    10/06/17

    Back squat 5 x 5

    Don’t try and hit a new 5 rep max. Move well, 25 perfectly executed squats at moderate – heavy weight will give you more than enough stimulus.

    09/06/17

    Tabata This, Tabata That…

    3 exercises performed Tabata style one after another with no rest in /between – 12 minutes total work…

    Tabata – 8 rounds per exercise of 20 seconds work:10 seconds rest

    1) Burpees 2) Air Squat 3) Hollow Rocks

    An exercise demo for a hollow rock can be found by clicking here

    08/06/17

    Row 1k – Rest 90 seconds x 5

    07/06/17

    For Time:

    21-15-9

    Calorie Row

    Clean (52.5/37.5 kg)

    Bar Facing Burpee’s

    *Scale weight as needed – The weight should be a weight that you could comfortably complete 21 cleans with when fresh*

    06/06/17

    5 Rounds:

    Run 400m

    15 burpee’s

    Notes:

    The aim here is to keep runs around the same pace each round and move fast on the burpee’s. A good starting point is to run at 80% of your best 400m pace. So, if your fasted 400m pace is 1:20 then rounds should be at 1:35.

    05/06/17

    Every Minute On The Minute x 20

    Evens: 15 Burpee’s

    Odds: 12 Kettlebell Swings (32/24 kg)

    *Scale weight as needed – The weight should be unbroken across all rounds – dumbbell swings are a good alternative*

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