Workout: 23 June 2026

Gym Workout – Goal to finish in < 75 mins

Warm up:
1 round
– 30 Walking lunges
– 30 Push-ups
– 30 Air squats

Then warm up to your starting bench press (~85% of max)

Workout:

1. Build to a max bench press
2. Bench press starting at 85% of max from (1) and increasing each set if able, perform 3 sets of 3-4 superset with 3 sets of 30 Goblet squats (use a light weight KB, try for unbroken)
3. Build to a heavy 1 rep front squat, once you hit your daily max, drop to 80% and do one set of 5.
4. Heavy Barbell hip thrusters 2 sets of 8, slow and methodical, at 60-65% max deadlift weight, pause and squeeze glutes at the top of each for a full 3-count, superset with 8 Deadlifts at the same weight
5. 3 rounds, one after the other (superset) for quality (rather than as quick as possible)
   – 10 moderate heavy weight, Single arm preacher curls (each arm)
   – 10 heavy weight, single dumbbell Hammer curls (each arm)
   – 20 double handed, Single dumbbell triceps extensions / (aka DB French press)
6. Optional extra work:
   – 15 Muscle-ups as fast as possible (alternative: jumping bar muscle-up, breaking down the muscle-up)
   – 3 rounds of 500 m row at 85% threshold (at least max 2k pace)

At Home Workout

1. Buy in:
   30 Burpees (with over head clap)
2. Then:
   3 rounds for quality: not as fast as you can
   – 30 DB walking lunges (or if no DBs can use an odd object)
   – 30 Sit-ups (alternative: hanging knee ups, or V-ups)
   – 30 Air squats
   – 30 Push-ups