Stationary bike

Walkouts

- Begin with your feet hip width apart
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs
- Lower back to starting position and repeat

Gorilla squats

Thoracic rotations

Warm up

Barbell Front Squat

Dumbbell Deficit Pushup

Superset

Strict Press

Zottmann curl

Cable Fly

Tricep Crossover

Close grip seated row

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

Push up

12 min EMOM

Day 12: Full Body
8/2/24

Rest/ Mobility
5/21/25

Full Body Functional
5/20/25

Full Body Strength
5/19/25

OFF
5/18/25

Unfortunately the Illinois weather stopped me from completing this all the way through. Conditioning in 40mph winds sucks ass. Did the first part and then resorted to a banded arm pump lol

Brett

Conditioning
5/17/25

Full Body Pull 
5/16/25

Full Body Push 
5/15/25

Rest/ Mobility
5/14/25

Full Body Functional
5/13/25

Full Body Strength
5/12/25

OFF
5/11/25

Hyrox Workout
5/10/25

Full Body Pull 
5/9/25

Full Body Push 
5/8/25

Rest/ Mobility
5/7/25

Full Body Functional
5/6/25

Full Body Strength
5/5/25

OFF
5/4/25

Hyrox Workout
5/3/25

Core section was brutal after that 💪💪

Full Body Pull 
5/2/25

Full Body Push 
5/1/25

Rest/ Mobility
4/30/25

Full Body Functional
4/29/25

Crushed this last week at lifetime Chicago and forgot to hit complete. Epic work trip workout, highly recommend for the dads on the road 🤛

Pretty great workout just tricky to complete.

Sadly, this workout is not conducive to a busy city gym; 

Deadlifts and having a flat bench as well, is tricky, but not impossible;

Doing a circuit with a lat pull down, cable crosses and dips in one circuit is almost impossible. 

Wish I had a gym truck in my yard, would
be killer.

Love the finishers.

Richard

Full Body Strength
4/28/25

OFF
4/27/25

Conditioning
4/26/25

Full Body Pull 
4/25/25

Full Body Push 
4/24/25

Rest/ Mobility
4/23/25

Full Body Functional
4/22/25

Full Body Strength
4/21/25

OFF
4/20/25

One of the best conditioning workouts I’ve ever done

Hyrox Workout
4/19/25

Full Body Pull 
4/18/25

Very good. Didn’t have time for the last part though

Full Body Push 
4/17/25

Rest/ Mobility
4/16/25

Full Body Functional
4/15/25

Full Body Strength
4/14/25

OFF
4/13/25

Killer workout.  
Would be helpful to just add lefts and rights instead of saying complete set on each side.  
If the timer and breaks could just run with a pause if needed, would be great versus removing notifications, resetting break, resetting 1min timer.  Just a good constant flow so not touchy touchy phone. 
Also, a 3-5 second count down on timers would be great if you’re leaving this reset timers on.  It take away from the workout.  
I gotta go stretch. 😮‍💨❤️✔️🥳

Ok, that one sucked. Definitely HYROX right there. Served its purpose but holy sh*t.

I don’t say this a whole lot but I’ll probably never program that workout again. 😅

Hyrox Workout
4/12/25

Hammytron

Full Body Pull 
4/11/25

Full Body Push 
4/10/25

Rest/ Mobility
4/9/25

Full Body Functional
4/8/25

Great lift, I probably will narrow these down a bit going forward. Didn’t have time for the last circuit. Will likely stick to one circuit (three movements) per workout

Like these super set workouts.  Some groups are a little tricky in a busy gym.  Taking up a rack for deadlift and then jumping on cables can be tricky.  Groupings could reflect one station set ups.

Full Body Strength
4/7/25

Rest 4/6/25

Hyrox Workout
4/5/25

Those dumbbell skiers are way harder than they look 🔥

Full Body Pull 
4/4/25

Bit too long for me. I ended up doing an extra set of the first superset which threw on an extra 5-10 minutes. I’ll saving the last AMRAP for the next push day ✌🏼

Full Body Push
4/3/25

Rest/ Mobility
4/2/25

Day 12: Full Body 8/2/24

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