Workout: 13 March 2025

Gym Workout

Warm up:
Bike / row intervals X 3 (rest as needed between each)
– 20 second max output on trial #1 (remember your calories)
– The following two intervals are for time but you have to hit the calorie number from trial #1 (try for 20 seconds or less)

Workout:

1. Front squat at 60% of 1-rep max, perform 2 sets of 12 superset with 2 sets of 25 Bulgarian split squats on each leg (no DBs, just body weight, try to complete each leg without stopping)
2. Metabolic: AMRAP-20 (as many reps as possible in 20 mins; for dumbbell weight, recommend moderate weight up to 50 pounds)
   – 8 Hang barbell power snatches at 50% of 1-rep max snatch
   – 7 Bar-facing burpees
   – 6 Toes to bar (alternative: hanging knees to elbows)
   – 5 Single-arm dumbbell thrusters on each arm
   – 40 meter Single-arm dumbbell overhead walking lunges (set up distance at 20 m and switch arms on the way back)

At Home Workout

1. Complete as much distance in a handstand walk as possible in 5 minutes (alternative: handstand hold, come down as few times as possible)
2. Tabata
   Complete a full Tabata (8 rounds, 4 minutes) for each of the following, finishing a full 8 rounds of an exercise before moving on to the next. Rest no more than 1-2 minutes between tabatas.
   – Air squats
   – Dips (complete with a chair if you do not have access to a dip bar; you can elevate legs on a 2nd chair to make it harder)
   – Lunges
   – Burpees (with over head clap)