Workout of the Day Saturday Sept 17th 2022

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We are hitting a “HERO” workout called “CHAD” today. This is normally a solo workout that takes anywhere from 45-70min. for most people. However, as a team of 2, I am hoping that you guys can crank this out in 40min. or less! Feel free to wear a rucksack today, weight vest anything that weighs 45 pounds for men or 35 pounds for women. Try and move AS QUICK AS POSSIBLE and keep continually switching until the time is up! Left + Right = 2 reps.
Teams of 2: (Only 1 person works at a time)

For Time:
1,000 Box Step-Ups (20 in) with a 45/35lb. dumbbell

Accessory Work:
Depending on how everyone is feeling after this, I recommend doing the following “Optional Extra Credit.”

As a team complete:
100 Chin Pull-Ups (underhand grip)
100 Calorie Assault Bike
*Split it up however you like


Teams of 2!! Only 1 person works at a time. Break it up however you like! Just try and finish fast!
40min. to finish…

Row 2,000 meters
100 Barbell Push Press (75/55lbs.)
100 Sumo Deadlift High Pulls (75/55lbs.)
100 Push-Ups
Row 1,000 meters
75 Barbell Push Press (75/55lbs.)
75 Sumo Deadlift High Pulls (75/55lbs.)
75 Push-Ups
Row 500 meters
50 Barbell Push Press (75/55lbs.)
50 Sumo Deadlift High Pulls (75/55lbs.)
50 Push-Ups

Can you finish!?

Daily D:

All we have today are these very short bursts of work. This will start out easy, but then get very difficult as the rounds get to around 5 or more. Stick with it and try to keep hitting as close to the same number of TTB as the previous round!
“Shoulders + Core Conditioning”

2min. AMRAP:
50 Double Unders
10 DB Push Press 45/30lb
Max Toes-To-Bar in remaining time

Rest 60sec. Repeat x 10 Rounds

*Score is just the TTB

Full Body Aesthetics Day 54:


– All 7 minute sections are cut down to 5 minutes today
– Continue to use the same weight you’ve been using, but cut back on the intensity. Instead of hitting it with everything you have, hit it at 70% effort.
– Next week, we will get back after it!


DB Lunges  (5min. of MAX REPS)
You may walk around or do reverse step style in place. I recommend using straps to help with the grip.
Incline Barbell Bench Press (5min. of MAX REPS)
Inverted Pull-Up (5min. of MAX REPS)
DB Lateral Raises  (5min. of MAX REPS)
Lee Priest Tricep Extensions (5min. of MAX REPS)
Barbell Bicep Curl (5min. of MAX REPS)

Regular shoulder width grip
Barbell Sit-Up + Reverse Sit-Up  (5min. of MAX REPS)

Just keep cycling through this sequence nonstop:

3 Barbell Sit-Ups
6 Reverse Barbell Sit-Ups

*You may also use a plate here as well! They are both equally hard.

ALL of the reps above are “Working Reps.” Be sure to do a few warm up sets before hitting each section. Yes, even though it’s light today, you still need to work through a few reps to get the muscles primed and ready.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio (Row, bike, etc)
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

Categories: WOD