Archive for March 2025
Tuesday 20250401
With a single kettlebell complete:
70 sumo deadlift high-pulls
60 swings
50 squats (with the KB)
40 push presses
30 Turkish Get-ups
Monday 20250331
Clean and jerk 1-1-1-1-1-1-1 reps
“The benefits of weightlifting do not end with strength, speed, power and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy and balance and to no small degree. Both of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport.”
—Greg Glassman
Saturday 20250329
Completes as many rounds as possible in 15 minutes of:
3 burpees
3 DB hang clean & jerks
Lunge 30 feet
6 burpees
6 DB hang clean & jerks
Lunge 30 feet
9 burpees
9 DB hang clean & jerks
Lunge 30 feet
… etc., adding 3 reps per round
Friday 20250328
10 rounds of:
1 minute row sprint
1 minute row recovery
Go 95% on your first sprint then try to match that number in subsequent rounds.
Stay on the rower for the full 20 minutes, but row easy for the recovery intervals.
Set the rower to 1-minute intervals with 1-minute rest periods.
Post distance rowed on each interval to comments.
Thursday 20250327
Clean and jerk 1-1-1-1-1-1-1 reps
“The benefits of weightlifting do not end with strength, speed, power and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy and balance and to no small degree. Both of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport.”
—Greg Glassman
Tuesday 20250325
5 rounds for time of:
10 deadlifts
30 push-ups
Rest 2 minutes between rounds.
Pick a load that is near, but not quite, your 10-rep max, and use it for all five rounds. Go straight from the deadlift to the push-ups without resting.
Monday 20250324
For Time:
20 back squats
Run 800 meters
15 back squats
Run 800 meters
10 back squats
Run 800 meters
Pick a load that is near, but not quite, your 10-rep max, and use it for all three rounds. It should be heavy enough that you need to break each round into multiple sets, but allows you to go again with just a short break.
Saturday 20250322
Isabel
30 snatches for time
First appearing in November 2004 in The New Girls article and the workout for November 11th, Isabel is fast, high power output, and one of few benchmark workouts with only one exercise.
Pick a weight that lets you complete several reps quickly. The workout should take less than 10 minutes—more like 5. If you’ve ever finished this in the 2-minute range, add weight today, but just a little.
Friday 20250321
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 L-pull-ups
The difficulty of each of these exercises should control the total volume of reps as muscular fatigue sets in over the course of 20 minutes. Each movement should be hard, but not so hard that you can only complete singles. If you make it too easy you’ll be flying through unbroken sets and end up performing an obscene number of reps by the end.
Thursday 20250320
3 rounds, working for one minute at each station of:
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute
This station rotation workout alternates between midline flexion and extension. While structured similar to Fight Gone Bad, today is more about working midline stability than power output.
Hold the hollows for as much of the minute as possible. Choose a light load for the deadlifts that allows you to keep moving for most of the minute.
Post amount completed each round in the static holds, and reps completed in the other exercises to comments.