Dual Kettlebell Clean

Pull up

High Plank Dumbbell Pull Through

Circuit

Split stance RDL

Zottmann Curl

Superset

Dumbbell Bent Over Row

- Sit in an upright position, holding a dumbbell in each hand at arms length with a neutral grip (palms facing in)
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Seated Hammer Curls

Overhead Sit up

Dumbbell Skier

Renegade Row

- Grasp an overhead bar and hang at arms length
- Holding the upper body steady, keeping both legs nearly straight, raise both legs forward and up until your body forms a 90 degree angle
- Pause at peak contraction before slowly lowering both legs back to the starting position with control

Hanging Leg Raise

Metcon

Full Body Pull 
3/21/25

Rest/ Mobility
4/30/25

Full Body Functional
4/29/25

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

Brett

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

Never judge a book by its cover. Pistol Squats suck 🇬🇧

As short as this workout looked..it was still a doozy 😮‍💨 ran out of time, only got through 4 rounds on part 2.

Full Body Functional
4/1/25

Oof sort of a long one for me 😮‍💨

72 minutes 😭

Epic - subbed leg ext for Bulgarian SS 🇬🇧

Full Body Strength
3/31/25

OFF
3/30/25

Hyrox Workout
3/29/25

Full Body Pull 
3/28/25

last circuit has a bug in the timing and tracking reps

Full Body Push 
3/27/25

Rest
3/26/25

Full Body Functional
3/25/25

Full Body Strength
3/24/25

Rest 3/23/15

Metcon
3/22/25

Pretty good. Nice Vids.  Easy on the eyes. 

Hoping this tracks last weights when we cycle back to this workout.

Full Body Pull 3/21/25

More workouts from Brett Lundeen