Workout: 13 January 2025

Gym Workout

Warm up:

  1. 12 floors on stair stepper at fastest pace possible (alternative: 100 lunges as quick as possible)
  2. 2 rounds of 10-15 slow push ups, 5-10 pausing pull ups (can alternate jumping pull ups, pause at the top chin above bar for ~ 1 sec)

Workout: 10 rounds as fast as possible (go for unbroken sets):

  1. 8 bench press at 65% of max
  2. 10 toes to bar (alternative: hanging knee ups—try to bring knees to armpits while hanging)

At Home Workout

Four rounds for time (4RFT)—treat this one slow and methodical for the first 2 rounds, quicken after that and try to hold pace. Sprint the last round.

  1. 30 jumping lunges (try to touch knee to the ground, stay on the balls of your feet)
  2. 25 v-ups (alternative: sit ups)
  3. 20 air squats (alternative: hold something heavy in front rack e.g., kettle bell, DB, etc.)
  4. 15 push-ups (alternative: handstand push ups)
  5. 10 clapping push ups (alternative: double clap)
  6. 5 squat to jumping tuck jumps (deep squat, jump to a tuck jump and return back to deep squat)