Workouts of the Day
Here you can find the workout of each day that I find the most challenging. You can also preview my whole day of working out if you would like more of a challenge.
4 August 20
This is a great workout to test your strength, muscular endurance & cardiovascular ability:
- Start with 1,000 single-unders
- Then go straight into 10 rounds of: 10 dips / 20 push-ups / 30 lunges / 100 single-unders
- Then finish off with 12-9-6-3: Clean & jerk @ 50kg
3 August 20
This is a good one to get your lungs burning:
- 1 zig-zag 6m inbetween each cone shuttle run / 40m sprint / 100 single-unders
1 August 20
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
- 12.4 mile run
Cool down afterwards.
31 July 20
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
- 4 rounds of each: Single leg landmine RDL / landmine overhead lunges / landmine squat / landmine back squat / landmine RDL / landmine calf raise
This is a brilliant leg burner, especially in 33 degree celcius heat!
30 July 20
10 rounds of:
- 20 reps rowing machine / 25 jumping jacks / 15 rope swings / 25 jumping jacks / 10 cal bike / 25 jumping jacks / 5 wall balls / 25 jumping jacks / double forward & backward cone runs with an added sprint / 25 jumping jacks
This will tax you out! Also, wear comfortable shoes as the jumping jacks will burn your feet.
29 July 20
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
- 6.5 mile run
Cool down afterwards.
28 July 20
5 rounds of:
- 20 overhead walking lunges / 15 push press / 10 cal bike
Cool down afterwards.
27 July 20
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
- 12 mile run
Cool down afterwards.
25 July 20
Cricket:
- Bowling practice 30 mins
- Batting practice 30 mins
- Fielding practice & drills 1 hour
Cool down afterwards.
24 July 20
6 rounds of:
- 20 walking lunges / 20 squats / 20 rocking calf raises
After you've completed 6 rounds do a 1 mile run.
23 July 20
Pushing cardio to the max.
- 3 mile run
- 10 rounds: 5 full shuttle sprints/ 25 calorie bike
- 3 mile run
Try to keep the resting to an absolute minimum, but take some time if you need it.
22 July 20
Adding a little stregth back into the routine.
Bench press & Push press:
- Bench: 15 x 60kg / 12 x 70kg / 10 x 90kg / 8 x 100kg / 5 x 110kg / 2 x 120kg / 1 x 130kg / 1 x 135kg
- Push press: 15 x 30kg / 10 x 40kg / 5 x 50kg / 3 x 60kg / 2 x 65kg / 1 x 70kg / 1 x 75kg / 1 x 80kg
Make sure you really contract the pecs at the top of the movement.
21 July 20
It's time to push your lungs capacity
- 30 mins run
- 30 mins bike
- 30 mins swim
No rest in between, just push for the full 90 mins.
15 July 20
Today's workout will burn up your while body, fully commit & really push these 30 minutes
30 minute AMRAP:
- 3 clean & jeark @ 50kg
- 10 burpee with side twist
- 20 jumping lunges
- 20 jumping squats
- 10 push-ups with frog jump
- 12 mountain climbers
14 July 20
Finally on to something different. This one is a quick workout, but hits your lower body well.
3 Rounds of:
- 20 walking lunges
- 20 overhead walking lunges
- 10 burpees with side twist
13 July 20
The 15 day bodyweight & cardio challenge (Day 15).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
12 July 20
The 15 day bodyweight & cardio challenge (Day 14).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
11 July 20
The 15 day bodyweight & cardio challenge (Day 13).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
10 July 20
The 15 day bodyweight & cardio challenge (Day 12).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
9 July 20
The 15 day bodyweight & cardio challenge (Day 11).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
8 July 20
The 15 day bodyweight & cardio challenge (Day 10).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
7 July 20
The 15 day bodyweight & cardio challenge (Day 9).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
6 July 20
The 15 day bodyweight & cardio challenge (Day 8).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
5 July 20
The 15 day bodyweight & cardio challenge (Day 7).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
4 July 20
The 15 day bodyweight & cardio challenge (Day 6).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
3 July 20
The 15 day bodyweight & cardio challenge (Day 5).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
2 July 20
The 15 day bodyweight & cardio challenge (Day 4).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
1 July 20
The 15 day bodyweight & cardio challenge (Day 3).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
30 June 20
The 15 day bodyweight & cardio challenge (Day 2).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
29 June 20
The 15 day bodyweight & cardio challenge (Day 1).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
24 June 20
5 rounds:
- 5 laps swimming
The weather is good and I think it's about time I got some swimming in, our pool is 20ft so you can workout measurements.
If you don't have access to a pool do 5 rounds of 100m sprints.
23 June 20
5 rounds (no rest):
- 200 single-unders
- 10 muscle-ups
- 5 barbell curl
- 5 overhead extend
This is a pretty good workout to get your lungs pumping.
22 June 20
5 rounds:
- 20 overhead walking lunges (alternate arm at 10 reps)
- 20 side plate walking lunges
- 20 air squats
- 20 cal bike
If you want to feel a serious leg pump in a short amount of time this is the workout for you.
19 June 20
10 rounds of each:
- 10 pull-ups / 100 single-unders / 2 min rest
- 20 push-ups / 100 single-unders / 2 min rest
- 30 air squats / 100 single-unders
Trust me this one burns, it's a variation on a Murph, but is so much more taxing.
18 June 20
For time:
- 6 rounds: 100 single-unders / 20 back step lunges
- 1 min rest
- 6 rounds: 100 single-unders / 20 air squats
17 June 20
Bench press progression
- 60kg x 15
- 70kg x 12
- 90kg x 8
- 100kg x 5
- 110kg x 4
- 120kg x 2
- 125kg x 1
- 130kg x 1
- 135kg x 1
- 120kg x 2
- 100kg x 5
- 70kg x 16-12-8
16 June 20
4 rounds:
- 300 single-unders
- 5 muscle-ups
- 5-5 db curl
- 5-5 db overhead extend
- 6 db snatch
15 June 20
3 rounds:
- 100 single-unders
- 10 pull-ups
- 10 push-ups
- 10 air squats
- 10 split squats
- 10 knee raise
14 June 20
3 rounds:
- 10 thrusters
- 30 single-unders
- 10 squat cleans
- 30 single-unders
11 June 20
25min AMRAP:
- 3 muscle-ups
- 5 toes-to-bar
- 50 single-unders
- 5 cleans @ 50kg
- 30 plate swings
10 June 20
30min AMRAP:
- 30 lunges
- 20 push-ups
- 10 pull-ups
- 100 single-unders
9 June 20
Fran with Muscle-ups:
- 21-15-19: Muscle-ups & Thrusters @ 45kg
1 min rest & then:
Arnie:
- 21 Turkish right hand get-ups / 50 Plate swings / 21 Overhead left hand walking lunges / 50 Plate swings / 21 Overhead right hand walking lunges / 50 Plate swings / 21 Turkish left hand get-ups
8 June 20
5 rounds of:
- 30 single-unders
- 3 muscle-ups
- 30 skierg
- 3 x bench press @ 100kg
- 0.3 mile bike
- 3 x thrusters @ 60kg
- 300m run
7 June 20
5 rounds of:
- 5-5 overhead walking lunges
- 50 single-unders
- 5 muscle ups
5 June 20
Full Clean & Jerk (Progression):
- 1 x 6 @ 40kg
- 3 x 4 @ 50kg
- - & then 5 rounds of each:
- 1 clean & jerk @ 70kg / 50 single-unders
- 1 clean & jerk @ 80kg / 50 single-unders
- 1 clean & jerk @ 85kg / 50 single-unders
4 June 20
Squats (Progression):
- 1 set of 5 @ 60kg
- 1 set of 4 @ 70kg
- 1 set of 3 @ 80kg
- 1 set of 2 @ 90kg
- 1 set of 1 @ 100kg
- 1 set of 1 @ 105kg
- 1 set of 1 @ 110kg
- 1 set of 1 @ 115kg
- 3 sets of 5 @ 70kg
3 June 20
Ez Bar Skullcrush (Progression)
- 2 sets of 20 @ 30kg
- 2 sets of 15 @ 40kg
- 2 sets of 10 @ 45kg
Standing Hammer curls (Progression)
- 2 sets of 20 @ 10kg(each)
- 2 sets of 15 @ 15kg(each)
- 2 sets of 10 @ 20kg(each)
2 June 20
Deadlifts (Progression):
- 2 sets of 5 @ 50kg
- 1 set of 5 @ 60kg
- 2 sets of 4 @ 70kg
- 1 set of 4 @ 80kg
- 3 sets of 3 @ 90kg
- 3 sets of 3 @ 100kg
- 1 set of 1 @ 110kg
- 1 set of 1 @ 120kg
- 1 set of 1 @ 130kg
- 1 set of 1 @ 140kg
- 1 set of 1 @ 145kg
- 1 set of 1 @ 150kg
- 1 set of 1 @ 140kg
- 1 set of 1 @ 130kg
- 1 set of 2 @ 120kg
- 1 set of 3 @ 110kg
- 1 set of 5 @ 100kg
1 June 20
Bench Press (Progression):
- 2 sets of 10 @ 70kg
- 2 sets of 8 @ 80kg
- 2 sets of 6 @ 90kg
- 2 sets of 8 @ 100kg
- 2 sets of 5 @ 105kg
- 2 sets of 3 @ 110kg
- 2 sets of 2 @ 115kg
- 1 set of 1 @ 120kg
- 1 sets of 1 @ 125kg
- 4 sets of 8 @ 70kg
31 May 20
Rest day
30 May 20
Full Clean & Jerk:
- 5 rounds: 4 clean & jerk @ 40kg / 100 single-unders
- 5 rounds: 4 clean & jerk @ 50kg / 100 single-unders
- 5 rounds: 3 clean & jerk @ 60kg / 100 single-unders
- 5 rounds: 2 clean & jerk @ 70kg / 100 single-unders
- 5 rounds: 1 clean & jerk @ 80kg / 100 single-unders
29 May 20
Skull crush & Barbell curl:
- Skull crush: 30kg (2 sets 25 reps) / 40kg (2 sets 12 reps) / 50kg (2 sets 8 reps)
- Barbell curl: 25kg (2 sets 25 reps) / 35kg (2 sets 15 reps) / 40kg (2 sets 10 reps)
28 May 20
Back Squats (progression):
- 50kg / 8 reps
- 60kg / 8 reps
- 70kg / 8 reps
- 80kg / 8 reps
- 90kg / 4 reps
- 95kg / 4 reps
- 100kg / 2 reps
- 105kg / 2 reps
27 May 20
Weighted pull ups:
- 10-10 / 6-6 / 3-3 / 3-3 / 6-6 / 10-10
- @ BW / 5kg / 10kg / 10kg / 5kg / BW
Do overhand followed by underhand grip
26 May 20
Military press:
- 12-12-9-9-6-6-3-3-1-1-1
- @ 20kg / 30kg / 40kg / 40kg / 50kg / 50kg / 60kg / 65kg / 70kg / 75kg / 80kg
25 May 20
Bench press:
- 12-12-9-9-6-6-3-3
- @ 70kg / 70kg / 80kg / 80kg / 90kg / 90kg / 105kg / 110kg
24 May 20
5 round of (don't time):
- 6 pull ups
- 12 push ups
- 18 squats
- 24 crunch
23 May 20
Rest day
21 May 20
For time (5to2 - 6 rounds):
- 5 Deadlifts
- 4 Cleans
- 3 Front Squats
- 2 Push Jerk
My time: 0:05:03
19 May 20
For time (triple DT, 15 rounds):
- 12 deadlifts
- 9 hang cleans
- 6 jerk
Bar @ 40kg
My time: 0:25:18
18 May 20
For time:
- 100 dips
- 100 air squats
- 100 push ups
- 100 walking lunges
My split 5 round of 20 dips, squats, push ups & walking lunges.
My time: 0:11:59
17 May 20
5 rounds for time:
- 10 bench press @ 80kg
- 10-10 overhead alternating walking lunge @ 5kg
- 10 cal bike
My time: 0:12:01
16 May 20
Rest day
15 May 20
5 rounds for time:
- 20 plate swings @ 10kg
- 15 push press @ 30kg
- 10 plate snatch @ 25kg
- 5 cal bike
My time: 0:11:08
14 May 20
21-18-15-12-9-6-3
- Hang clean
- Skipping
- Push press
- Deadlifts
- Cal bike
Bar @ 40kg
