- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Banded raises

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

'- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Seated dumbbell external rotations

Warm Up

Half kneeling Face pull

Banded Push up

Superset

Incline dumbbell Press

Pendlay row

Barbell curl

Weighted dip

Cable crunch

Cable chop

Ab Superset 1

Hanging knee raise

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Ab Superset 2

Upper Body
10/11/24

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

Richard

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

Full Body Pull 
3/21/25

Pretty good. Nice Vids.  Easy on the eyes. 

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

Upper Body 10/11/24

More workouts from Brett Lundeen