Categorized as: Workout of the day


Superset each of the following:


Bent over rows x 10

Press ups x10

5 rounds (No rest between sets)


Lat pull downs x10

Seated row x10

4 rounds (30 seconds rest)


Rear delt raises x10

Wide grip straight arm pull down x10

4 rounds (30 seconds rest)


Slam balls x20

Kettlebell swings x10

5 rounds (No rest between sets)


FINISHER: Battle ropes 30 seconds on 30 off x3 rounds

Hump day

Sumo deadlifts – Heavy weight 5 x5 reps

Good mornings – 3 x10 reps

Dumbbell walking lunges x3 rounds of the astro

Superset – Weighted step ups followed by box jumps 3 x10 reps (10 each leg)


AMRAP in 5 minutes:

Sit throughs x20

Weighted b crunches x15

Bicycles x20

Leg raises x15



The pyramid

Load the bar to 70% of your max weight


Complete the following pyramid, taking no rest between sets:


Sumo Deadlift x10

Press up x1

Sumo Deadlift x9

Press up x2

Sumo Deadlift x8

Press up x3…

… You get the idea!

Charlotte’s Triple 7

7 Exercises, 7 Reps, 7 Times

Full body;

  1. Burpees
  2. Squat jumps
  3. Press ups
  4. Shuttle runs
  5. Lunges e/l
  6. Tricep dips
  7. Broad jumps


  1. Scissors e/s
  2. V-ups
  3. Sit ups
  4. Leg raises
  5. Bicycles e/s
  6. Mountain climbers e/s
  7. Heel taps e/s




10 KB swings

15 box jumps

20 KB high pull

Max out for 1 for 1 minute.

Set a clock and continue this for 17 minutes!

Set the clock …

Set a timer for 3 minutes – during the 3 minutes complete…

15 battle ropes

20 KB swings

1 sledge pushes

10 cal assaut bike

Complete this 5 times!

3 bars of Death!

Set 3 barbells up to a weight you find challenging

Then complete…

10 deadlifts

10 cleans

10 push press

9 deadlifts

9 cleans

9 push press

All the way down to 1..!


Climb down the Ladder!

10 calorie Assault bike

10 calories Ski Erg

10 Burpees…

9 calories Assault bike

9 calories Ski Erg

9 Burpees…

Work your way down to 1..!

The joker

AMRAP 20 minutes:


5 sumo deadlifts (65-70%)

10 burpees over bar

5 pull ups/reverse pull ups

15 weighted ab crunches