Workout of the Day Tuesday Aug 31st 2021


A.) Deadlift (Week 3 of 4)
Every 4min. x 4 Rounds:
Run 400m
*Deadlift percentagesRound 1.) 5 Reps at 50% of 1RM
Round 2.) 5 Reps at 75% of 1RM
Round 3.) 3 Reps at 85% of 1RM
Round 4.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)*Do not hit you true 1RM today. Building everyone back for a little before we do that with deadlifts. 95% is pretty close though, so be sure to keep solid form in your back throughout the entire lift.
B.) Swole Patrol:
3min. of Barbell Bench Press
3min. of Strict Pull-Ups
3min. of Weighted DB Sit-Ups
3min. Rest
2min. of Barbell Bench Press
2min. of Strict Pull-Ups
2min. of Weighted DB Sit-Ups
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups
1min. of Weighted DB Sit-Ups

Since the first piece today is only 16min, I made this one slightly longer. Also, since the first one is so cardio has all that cardio and the super high strength percentage… I thought a little “pump” session would be great. Enjoy!

I want all the sit-ups to look like this:

Men’s Weight Bench: 135lbs.
Men’s Weight Sit-Up: 45lbs.

Women’s Weight Bench: 75lbs.
Women’s Weight Sit-Up: 25lbs


5 Rounds:
Min 1: 12/9 Cal Bike
Min 2: 25 Air Squats
Min 3: 200m Run
Min 4: 12 Burpees
Min 5: 200m Row
Min 6: 60 Double Unders
Min 7: Rest

A true cardio workout today with absolutely zero weights!  However, beware… This is going to get tough! Can you hang, rep for rep, for all 5 rounds!?

Daily D:

Section 1.)

2min. AMRAP:
20 Alternating DB Snatches 45/30lb.
Max Handstand-Push-Ups

Rest 1min. Repeat For 4 Total Sets.
Advanced: Strict HSPU’s

Section 2.)

2 Rounds:
1min. of DB Upright Rows (right)
1min. of DB Push Press (right)
1min. of DB Upright Rows (left)
1min. of DB Push Press (left)

Section 3.)

8 Rounds:
20sec. of Seated Knee Tucks
10sec. Rest
*Optional to use a little weight

Section 2: Use a weight here that you can move through almost the entire minute. It still need to be challenging, but ideally you do not rest on any particular section more than 1-2 times. I think  25-35lbs will be good for most men and 15-20lbs. the ladies. However, that is just my guess.

*Rest 3-4min. Between Sections

Full Body Aesthetics Day 23 Cycle 11:

Double Progression Movements: (RPE: 6)
*See how this works below

6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

Accessory Movements: (RPE: 7-8)
*Even on a DELOAD, the effort on these lifts are the same. Only above is much less.

10-12 Banded Decline Fly’s
Rest 90sec. Repeat For 3 Total Sets
*You may use DB’s here as well

3 Rounds…
30sec. of Single Arm Arnold Press (right)
30sec. of Single Arm Arnold Press (left)
30sec. Rest
*Use a weight that you can move nonstop for the whole 30sec. I would prefer you go a little too heavy and use your legs instead of having too light of a weight.

8-10 Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets

8-10 Alternating DB Curls (each arm)
Rest 90sec. Repeat For 3 Total Sets.

8 Rounds: (4min. total)
20sec. of DB Russian Twists
10sec. Rest
*Make you touch the ground on both sides.



The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….


“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank and so on..

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Categories: WOD