December 29, 2025

Daily score: 8

Workout:

#13- "Bebop & Rocksteady" re-test
Burpee/Row Beep Test
On a running clock
10 lateral burpees over erg + Row 500/450m
*Until you can’t finish the distance in the time window

First time window - 0:00-4:00 (4:00)
Second time window - 4:00-7:50 (3:50)
Third time window - 7:50-11:30 (3:40)
Fourth time window - 11:30-15:00 (3:30)
Fifth time window - 15:00-18:20 (3:20)
Sixth time window - 18:20-21:30 (3:10)
Seventh time window - 21:30-24:30 (3:00)
Eighth time window - 24:30-27:20 (2:50)
Ninth time window - 27:20-30:00 (2:40)
Tenth time window - 30:00-32:30 (2:30)
Eleventh time window - 32:30-34:50 (2:20)
Twelfth time window - 34:50-37:00 (2:10)
Last round (lucky #13) - for time!

547

(Made it into 10th round and 421 meters for that 10th window, about 90 meters further than first test).

+
stretching and cool down 15-20 min

Done

Felt good and recovered from a lot of activity over the last week.  It was a good day to do this before I work night shift tonight.  Happy I at least did better!  I was hoping to finish that round but I far it all I got.  The burpees definitely got heavier toward the end.  Fun challenge.  Thanks!

December 27, 2025

Daily score: 7

Workout:

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

4/5/7/7/5

+
A. Single arm KB snatch; 10 reps x3/side; rest as needed

Done with 35

B1. Landmine press out; 10 reps x3/side; rest as needed
https://www.youtube.com/shorts/0efz8srgH7c(bottom right)

Done with 15

B2. Landmine split switches; 10 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; 7 reps with 2 sec pause at the bottom of each x2/side; rest as needed

50/55

D1. Band rotational pull; 14 reps x2; rest as needed
https://www.youtube.com/shorts/NQrzoIZmG1M

Done

D2. Split stance wood chops; 14 reps x2/side; rest as needed
https://www.youtube.com/shorts/BllDIQSKTmk

Done

+
Row sprint 20 sec @100%
on the 10 sec
x4 min (8 sets) 

Done, 946 meters total

Some soreness from leg day and also sore from this a little bit the next day through my core.  HS felt more doable.  Love all the twisting work and really think it’s helping my back health.  Thanks!

December 25, 2025

Daily score: 8

Workout:

#11- Lower body
A. Barbell reverse lunges; 16 alt'ing steps x3; rest as needed
* same load as last week for more reps

95/95/95

B. Clean grip RDL (use straps for grip to load heavier); 10-12x3; rest as needed
* increase load by 5-10# from last week

150x12

155x12

160x11

C1. Single leg hamstring curls; 15 reps x3/side; rest as needed

Done

C2. Hip airplanes; 4 slow controlled reps x3/side; rest as needed

Done

D1. Front foot elevated KOT squats; 10 reps x2/side; rest as needed

Done

D2. Single leg calf raises; 14 reps w/ 1 sec pause on the top of each x2; rest as needed

Done

D3. Copenhagen plank; 30 sec x2/side; rest as needed

Done

D4. Band reverse squats; 30 reps x2; rest as needed

Done

Felt really strong today and not too sore the next day.  Left hip has a little bursitis but not terrible, I think it’s more from horseback riding.  Thanks!

December 24, 2025

Daily score: 8

Workout:

 #10- Upper body strength

A1. Push press; 6, 6, 6; rest 1 min

90/95/95

A2. DB strict press; 10, 10, 10; rest 1 min

25/25/25

A3. Band tricep extensions; 30, 30, 30; rest as needed to repeat effort or go up in weight

Done

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

35/40/42.5

B2. Bent over barbell row; 7, 7, 7; rest 1 min

95/100/100

B3. Concentration DB bicep curls; 18/side x3; rest as needed

Done with 12

C1. Controlled tempo GHD; 6 reps @3030 x3; rest as needed

Done

C2. Stability ball stir the pot; 6 slow controlled reps in both directions x3; rest as needed

Done

+
stretching/mobility work 10 min

Done

Body felt great this morning.  I think 42.5 is a weighted pull up PR!  Pretty cool.  Merry christmas!  And thanks!

December 23, 2025

Daily score: 8

Workout:

#9-  Endurance progression + core/cyclical

For times:
3 rounds
16 lateral burpees over erg
500m/450m row
rest 30 sec bt intervals

3:08, 3:25, 3:16

+ (rest as needed)
3 rounds
13 lateral burpees over erg
400m/360m row
rest 30 sec bt rounds

2:36/2:37/2:34

+ (rest as needed)
4-6 rounds
300m/270m row @ 2k-10
rest 30 sec bt rounds`

1:05/1:03/1:06/1:07

+
+
24 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

Was light headed after this workout!  Felt good during.  Low back a bit thought the rest of the day.  Thanks!

December 21, 2025

Daily score: 5 (tired from hosting party last night)

Workout:

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

3/3/5/3/5

+
A. Single arm KB snatch; 8 reps x3/side; rest as needed

Done with 35#

B1. Landmine press out; 8 reps x3/side; rest as needed
https://www.youtube.com/shorts/0efz8srgH7c(bottom right)

25/25/15

B2. Landmine split switches; 8 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; 6 reps with 2 sec pause at the bottom of each x2/side; rest as needed

45/55

D1. Band rotational pull; 12 reps x2; rest as needed
https://www.youtube.com/shorts/NQrzoIZmG1M
D2. Split stance wood chops; 12 reps x2/side; rest as needed
https://www.youtube.com/shorts/BllDIQSKTmk

Done

+
Row sprint 15 sec @100%
on the 15 sec
x4 min (8 sets) 

Done, 49 cals total

So we hosted a big party last night after a week of having the power go out from a big storm, tons of work, hauling horses, and having a horse get really sick.  It has been a big week of just coping with one things after another and trying to stay cool.  The party was so fun and kinda the end of the push.  This next week is potentially more mellow.  I wasn’t so much hung over this morning as I was just coming down from stress.  But working out seemed like a good way to get centered again.  It wasn’t the most energetic workout but I got through it just fine.  HS felt impossible but I at least got some brief holds.  The rest felt really manageable.  Thanks!

December 20, 2025

Daily score: 6

Workout:

#7 - Lower body

A. Barbell reverse lunges; 14 alt'ing steps x3; rest as needed
* try to use the same load of your top set for all three sets this week.

85/90/95

B. Clean grip RDL (use straps for grip to load heavier); 10-12x3; rest as needed
* increase load by 5-10# from last week

140x12

145x12

150x12

C1. Single leg hamstring curls; 12 reps x3/side; rest as needed

Done

C2. Hip airplanes; 3 slow controlled reps x3/side; rest as needed

Done

D1. Front foot elevated KOT squats; 8 reps x2/side; rest as needed

Done

D2. Single leg calf raises; 12 reps w/ 1 sec pause on the top of each x2; rest as needed

Done

D3. Copenhagen plank; 25 sec x2/side; rest as needed

Done

D4. Band reverse squats; 25 reps x2; rest as needed

Done

So glad I fit this in before a big busy day unfolded.  Kept me energized and grounded.  Legs felt strong.  Calf raises are still a bit easier on the left. Thanks!

December 15, 2025

Daily score: 8

Workout:

#6 - Upper body strength
A1. Push press; 8, 8, 8; rest 1 min

80/85/85

A2. DB strict press; 12, 12, 12; rest 1 min

15/20/20

A3. Band tricep extensions; 24, 24, 24; rest as needed to repeat effort or go up in weight

Done

B1. Weighted pull up; 2, 2, 2; rest 1 min

26/28.5/30

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

85/90/90

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

15/12/12

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

Gees, it’s been a crazy week.  I can’t believe I got so behind.  I don’t recall anything too significant from this.  I know I enjoyed it!  Thanks!

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