Workout of the Day Tuesday March 15th 2022


A.) Push/Pull Superset

8-10 Heavy Reps Reverse Grip Bench Press
Immediately into;
1min. of max effort pull-ups
Rest 2min. Repeat For 3 Total Working Sets.

*Do strict if possible.
*Option 2 here is banded lat pulldowns.

B.) For Time:
30 Burpees
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20″
30 Double Unders
30 Cal Row or 22 Cal Bike or 600m Run
30 Double Unders
30 Box Jumps 24/20″
30 Double Unders
30 Push-Ups
30 Double Unders
30 Burpees

Best way to remember this is that it’s just 4 movements with double unders in between. Pyramiding in and out 🙂

After that first section, this should feel JUST right on the old chesticles 😉

TIME CAP: 18min


Little different kind of pace workout than usual because of the length and amount of movements from yesterday.

While yesterday was a long grinder, today is a bunch of short sprints with rest. NEEDED. So make sure you go hard on those sections and earn that rest. With the right intensity, you’ll get a lot out of today.

3 Rounds:
1min. of max effort Alt. DB Snatches
15sec. Transition
1min. of max Cals on the Bike or Row
15sec. Transition
1min. of max DB Sit-Ups
Rest 2min.

Rest 5min. (Including the 2min.)

3 Rounds:
1min. of max effort DB Bench Press
15sec. Transition
1min. of max Cals on the Rower or Bike
15sec. Transition
1min. of max DB Russian Twists
Rest 2min.

*Snatches: (50/35lbs.)
*Bench: (45/25lbs.) or more
*Russian Twists: (35/25lbs.)

*Weights stand for Men/Women

Daily D:

Repeat this 2 times through. Going as HARD as possible at each station 🙂

1min. AMRAP:
Max Single dumbbell squat cleans 50/35lb.

Rest 1min.

1min. AMRAP:
Max Double Unders

Rest 1min.

1min. AMRAP:
Max DB Push Press 50/35s

Rest 1min.

1min. AMRAP:
Max Toes-To-Bar

Rest 1min.

After the toes to bar, you rest 1min. and do the whole thing 1 more time. That’s 16min. total workout time.
Part 2:

Accumulate a 4min. Plank

*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap. We’ve done this a few times with hollow hold, but never just planks. If you wanna spice it up a little, you may add some weight to your back or extend the time to 5min.

Full Body Aesthetics Week 6 Day 37

Double Progression Movement (RPE: 9-10)
Full details on how to follow this at the bottom of the page.
Incline Barbell Bench Press (3 x 8 )
Your goal is 3 sets of 8 reps with the heaviest weight possible.

Rest 2-3min. between sets.

Accessory Movements (RPE: 7-8)
5-6 Barbell Front Squats
Rest 2min. Repeat For 3 Total Sets.
*Effort on this piece is 7 out 10 today. It should be on the heavier side since the reps are lower, but not super taxing.

5min. of as many Single Arm Arnold Presses as possible.
– Switch sides every 5 reps nonstop until the time is up. Try to never put the DB down.
– Choose a weight that you could do about 15  unbroken reps with and that should be perfect.

10-12 Banded Barbell Row
Rest 90sec. Repeat For 3 Total Sets.
*If you don’t have a band, it’s not a big deal, but the stimuli on these is a nice change up 🙂

10-12 Incline Single DB Skull Crushers.
Rest 90sec. Repeat For 3 Total Sets.

10-12 Vertical Single DB Curl.
Rest 90sec. Repeat For 3 Total Sets.

10-12 Standing Barbell Calf Raises
Rest 2min. Repeat For 3 Total Sets.
*Try to hit this at damn near 100% effort on all 3 sets.

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
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)

How Double Progression Works

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. 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 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

How to read “RPE”
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Categories: WOD