December 14, 2025

Daily score: 7

Workout:

#5 - Endurance progression + core/cyclical

10 lateral burpees over erg

500m/450m row
rest 1 min bt rounds
+ (rest as needed)

2:32/2:32/2:30/2:32

3 rounds @ 95% of target finishing effort
10 lateral burpees over erg
500m/450m row
rest 45 sec bt rounds

+ (rest as needed)

2:29/2:36/2:35

2 rounds @ 95% of target finishing effort
10 lateral burpees over erg
500m/450m row
rest 30 sec bt rounds

2:28/2:39

+
20 min EMOM:
1- elbow side star plank leg lifts; 10 reps/side
2- 40 sec ski erg (55 SPM pace at low effort. fast hands and short stroke. Watch below tech)
3- 20 sec V-ups + 20 sec single leg hip thrust marches
4- 40 sec echo bike
https://www.youtube.com/shorts/wseBahl0lQE

Done, 6-7 cals each round on the bike

Well that was intense.  I actually felt that row/burpee layout was harder than the test itself.  I opened the garage door just before my last two sets and I think the cold air got me a little wheezy for the final one.  The only time I ever get asthma is when cold air hits my lungs.  Dumb idea to open the door.  It wasn’t a big deal though, maybe some good training!   Emom went great.  Thanks!

December 12, 2025

Daily score: 8

Workout:

#4- Hand stands + rotational core work + sprint
Gymnastics HS

5/5/4/3/6

+
A. Single arm KB snatch; 6 reps x3/side; rest as needed

Done with 35#

B1. Landmine press out; 6 reps x3/side; rest as needed
https://www.youtube.com/shorts/0efz8srgH7c(bottom right)

Done with 25# on bar

B2. Landmine split switches; 6 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with 25#

C. Single arm partial OHS on toes w/ landmine; 5 reps with 2 sec pause at the bottom of each (film) x2/side; rest as needed
https://www.youtube.com/shorts/KOEJRo22ddk

Done with 45 then 55

D1. Band rotational pull; 10 reps x2; rest as needed
https://www.youtube.com/shorts/NQrzoIZmG1M

Done

D2. Split stance wood chops; 10 reps x2/side; rest as needed
https://www.youtube.com/shorts/BllDIQSKTmk

Done

+
Row sprint 10 sec @100%
on the 30 sec
x4 min (8 sets) 

3/4 cals per sprint, 44 cals total

Enjoyed the new movements.  Core work has kept my back feeling great lately.  Thanks!

December 10, 2025

Daily score: 8

Workout:

#3 - Lower body
A. Barbell reverse lunges; 12 alt'ing steps x3; rest as needed

85x12x3

B. Clean grip RDL (use straps for grip to load heavier); 10-12x3; rest as needed

115/125/135 x12

C1. Single leg hamstring curls; 10 reps x3/side; rest as needed

Done

C2. Hip airplanes; 2 slow controlled reps x3/side; rest as needed

Done

D1. Front foot elevated KOT squats; 6 reps x2/side; rest as needed

Done

D2. Single leg calf raises; 10 reps w/ 1 sec pause on the top of each x2; rest as needed

Done

D3. Copenhagen plank; 20 sec x2/side; rest as needed

Done

D4. Band reverse squats; 20 reps x2; rest as needed

Done

Happy with the strength on the lunges.  Left leg can definitely go higher and more stable on the calf raises.  I’ve never done band reverse squats!  They were cool, felt like a good isolation of the hip flexors.  Thanks!

December 8, 2025

Daily score: 8

Workout:

#2 Upper body strength
A1. Push press; 10, 10, 10; rest 1 min

65/70/75

A2. DB strict press; 15, 15, 15; rest 1 min

15/15/15

A3. Band tricep extensions; 20, 20, 20; rest as needed to repeat effort or go up in weight

Done

B1. Weighted pull up; 3, 3, 3; rest 1 min

15, 20, 22.5

B2. Bent over barbell row; 10, 10, 10; rest 1 min

85/85/85

B3. Concentration DB bicep curls; 15/side x3; rest as needed

10/12/15

C1. Controlled tempo GHD; 5 reps @3030 x3; rest as needed

Done

C2. Stability ball stir the pot; 5 slow controlled reps in both directions x3; rest as needed

Done

+
stretching/mobility work 10 min

Done

 Enjoyed all of this.  No issues :). Thanks!

December 6, 2025

Daily score: 8

Workout:

#1 - Endurance progression + core/cyclical

Beebop rocksteady progression:
2 sets for times:
20 lateral burpees over erg
1000m/900m row
*rest 60 sec*
15 lateral burpees over erg
750m/675m row
*rest 30 sec*
10 lateral burpees over erg
500m/450m row
*Rest 8 min b/t sets
*Target of having the final round be faster than the last completed round of the initial test

1) 6:14, 4:48, 2:34

2) 6:00, 4:31, 2:32

+
16 min EMOM:
1- elbow side star plank leg lifts; 10 reps/side
2- 40 sec ski erg (55 SPM pace at low effort. fast hands and short stroke. Watch below tech)
3- 20 sec V-ups + 20 sec single leg hip thrust marches
4- 40 sec echo bike (easy)
https://www.youtube.com/shorts/wseBahl0lQE

Having fun with the endurance test.  Felt a bit heavier today but still got a good boost from getting it done.  Emom was awesome.  Definitely not how I usually use the ski erg.  Thanks!

December 3, 2025

Daily score: 9

Workout:

#12- Handstands + rotational core work + sprint
Gymnastics HS

4/10/3/5/5

+
A. Landmine row to press; 5 reps x5/side; rest as needed

Done with 35#

B. Single arm landmine split jerk; 8 reps x5/side; rest as needed

Done with 45#

C. Landmine explosive rotational twists; 14 reps x5; rest as needed

Done with 25#

D1. Barbell windshield wipers; 30 reps x2; rest as needed

Done

D2. Side plank powell raises; 15-20x2; rest as needed

8x15

5x18

D3. GHD torso twists; 30 slow controlled reps x2; rest as needed

Done

+
bike 20 cals for time

:42

Love the rotational core work.  I really feel like it’s helping my low back and helping me recover from riding too.  Thanks!0

November 29, 2025

Daily score: 8

Workout:

#11-Lower body
A. Box squat; 5x5; rest 2 min
* all sets at 93%+ last week's tough 5

115/125/125/130/135

B. Deadlift; 5 @80%, 3 @88%, amrap (-1) at 95% of heavy from last week

5 at 155

3 at 170

5 at 185

C1. Rear foot elevated split squats; 12-15x2/side; rest as needed

20x12/side x2

C2. Single leg RDLs; 10-12x2/side; rest as needed

30x10/side x2

C3. Natural knee extensions; 8 slow controlled reps x2; rest as needed

Done

C4. Anterior tib raises; 70 reps x2; rest as needed

Done

Body was feeling great today.  Weights felt easier.  Gonna get a good horse ride in too.  Thanks!