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

Brett

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.

Richard

Happy Monday folks! Full Body Strength in the gym to kick off the week. Be sure to keep rest periods 90 seconds to 2 minutes between rounds, and :30 between.

It’s been a minute since we’ve been under a bench press..here we go.

Leg Extensions

Banded push up

Superset

Barbell Bench Press

- 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

Barbell RDL

Dumbbell Shoulder Press

Single Arm French Press

Circuit

Pin Rows

Sub in dumbbells if it’s more convenient

Dual Cable Lateral Raise

Tricep Rope Pushdown

Walking lunge

Full Body Strength
4/7/25

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

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.

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

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 4/7/25

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