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 Minute Amrap: 10 Calorie Airdyne + 20 Wall Balls (9/7 kg)
Strict Press: 12, 10, 8, 6
*Ascending weights on each set*
4 Rounds: Run 400m + Dumbbell Thruster’s (22.5/15 kg) + 15 Burpee’s
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!!!
15 Minute AMRAP:
10 Dumbbell Shoulder To Overhead (22.5/15 kg)
20 Air Squat
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.
Power Clean – 5 x 2 * 3 second pause on each catch*
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
In 5 minutes: Row 1km + max burpee’s in time remaining – Rest 2 minutes x 4
Front Squat – 5, 5, 5, 5, 5
Focus on moving well and do not go to a 5 rep max
Ski 1km Rest 2 minutes x 5
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.
Run 400m x 8 – Rest
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
Dumbbell thruster: 5-5-5-5-5
5 rounds For Time:
50 air squats
6 rounds: 30 wall ball (9kg/7kg to 10ft/9ft) + 400m run
30 Min EMOM – Min 1: 20 wall balls, Min 2: 16/12 calorie row, Min 3: 30-40s hollow hold
15 minute amrap: 350m row + 20 walking lunges with x2 22.5kg/15kg dumbbells
Front squat – 6 x 2
Heavy today, keep form but a good percentage of your max
Rest – Get out, walk, play a sport and have fun!
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*
Strict press – 5 x 8 – Ascending weights
1 minute on/off Airdyne x 10
A) Max press ups
B) EMOM press ups @ 40% of A
Every 4 minutes: Run 800m x 5
EMOM – Every Minute on The Minute x 20
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.
10 rounds for time:
10 press ups + 20 air squats
Go quick on this and hold on!
Rest, get out and enjoy the summer weather!!!
Have fun, play a sport or just chill out, whatever works for you.
Simple, no nonsense, just make sure you push – for tips on how to make running more enjoyable click here
5 rounds for time:
20 kettlebell swing – 24kg/20kg
10 pull ups
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.
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
Every 2:30 x 10
Run 200m + 25 Air Squat
Efforts should be all out, this one should burn!
Sit Ups, Press Ups, Air Squats.
So, do 50 sit ups, 50 press ups, 50 air squats, then 40’s then 30’s etc…
Get out and move. No gym work, just have fun and use your fitness.
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.
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
Row 1k – Rest 90 seconds x 5
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*
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.
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*