ThriveFit Step3 – Total Thriver

Now that you’ve completed the first ten workouts in the ThriveFit program, you’re ready for the next level. Scroll sown to see each workout. You may also download the spreadsheet at the bottom of the page. Generally, you’ll do one workout per training day, but if you ever feel up to tackling two in one day, go for it!

If a workout names an exercise or movement that you’re not familiar with, simply enter the term into Google or YouTube and you’ll find many helpful resources. You should always feel free to modify anything that you find too difficult or don’t have the equiptment for. For example, workout 6 calls for deadlifts and toes-to-bar. If you don’t have a barbell or a pullup bar, you could substitute lifting an object from the floor to a standing position for the deadlifts and situps for the toes-to-bar. Again, Google is your friend: “substitute for toes-to-bar” will help you come up with other ideas as well. Remember, the main thing is to challenge yourself–so be creative and have fun!

Workout 11

4 rounds for time:

15 tuck jumps
20 v-ups
25 pushups

Workout 12

First, strength work! Start with a light weight and do a few deadlifts. Add some weight and do a few more. Now, get out your timer!

Push start on your timer, and do 5 deadlifts at a weight that’s heavy for you
Once you see the timer hit 1:00, begin another set of 5 deadlifts
Once you see the timer hit 2:00, begin another set of 5 deadlifts
Once you see the timer hit 3:00, begin another set of 5 deadlifts
Continue doing 5 deadlifts every minute until your timer reaches 8:00

Score to beat is 315(5), 315(5), 315(5), 315(5), 315(4), 315(4), 315(4), 315(4).

Workout 13

Strength work. Warm up with a light weight, then do the first set below with a weight that’s somewhat heavy for you.

5 hang cleans, rest for a few minutes
5 hang cleans, rest for a few minutes
5 hang cleans, rest for a few minutes
5 hang cleans, rest for a few minutes
as many hang cleans as you can do

Next, for the main workout: 7 Rounds for time of: 7 overhead squats 95#, 14 toes to bar. Time to beat is 9:38.

Workout 14

For time:

21 clean and jerks 115#
21 pushups
15 clean and jerks 115#
15 pushups
9 clean and jerks 115#
9 pushups

Time to beat is 4:59!

Workout 15

5 rounds for time of:

5 dips
10 pullups
15 kettlebell swings 60#

If you don’t have a dip stand, use a chair; if you don’t have a pullup bar, do pushups instead; if you don’t have a kettlebell, use a box or a book. Time to beat is 7:20!

Workout 16

Today will be a little different from usual. We’ll do 5 sets of bench press and 5 sets of squats. If you don’t have equipment, you can substitute: pushups (for bench presses) and front squats holding a heavy object on your chest (for squats).

No timer today, just rest for a few minutes in between each set. You’ll add weight each set to determine your limit; following is what my workout looks like:

10 bench presses 135# (rest for a few minutes)
7 bench presses 185# (rest for a few minutes)
5 bench presses 195# (rest for a few minutes)
5 bench presses 205# (rest for a few minutes)
4 bench presses 215#

Next, squats:

10 squats 135# (rest for a few minutes)
10 squats 185# (rest for a few minutes)
10 squats 225# (rest for a few minutes)
10 squats 245# (rest for a few minutes)
10 squats 265#

Workout 17

Five rounds for time of: 7 deadlifts 245#, 7 goblet squats holding a 70# dumbbell, 7 toes to bar. Time to beat is 7:07!

Workout 18

Classic workout today! Four rounds for time of:

50 kettelbell swings 35#
7 strict pullups
7 dips
7 snatches 115#

Time to beat is 13:11

Workout 19

oh, and I worked on bench press today too: 135(10), 205(7), 225(3), 235(2), 245(1), 255(f). I really should be training this lift more often….

Workout 20

We’ll have a bit longer one today, which will test your endurance and stamina! As many rounds as possible in 16 minutes of:

40 doubleunders (jump rope passes twice under you in a single jump)
30 single-arm dumbell snatches 45#
20 pullups

The score to beat is 4 full rounds!

Workout 21

For time: 30 clean and jerks at 155 lbs. I’ve done this one a few times, and my scores are as follows:

2012-04-04 time of 8:00
2013-07-05 time of 6:36
2014-08-08 time of 6:25

Choose a weight that’s right for you–it should be relatively heavy. Start your timer and do 5-7 reps, then rest for several seconds, and do a few more. Keep going until you reach 30 total reps. And be sure to track your times when you do this workout again in the future so you can see your progress!

Workout 22

Three rounds for time of: run 400m, 15 burpees, 15 pullups

You can substitute pushups for pullups if you don’t have a pull-up bar handy. Time to beat is 9:54!

Workout 23

As many rounds as possible in 8 minutes of:

4 pushups
6 lunge-jumps
8 ground to overhead with 15# dumbells
10 kettlebell swings 25#

Workout 24

7 rounds for time of:

10 pullups
10 lunges with 25# dumbells
10 squat jumps

Workout 25

Five rounds for time of: 8 squats 165#, 8 dips, 8 jerks 60# dumbells, 16 pullups

Followed by deadlifts: 135(5), 225(5), 315(3), 365(2), 385(2)

Workout 26

5 minutes of handstand practice.

Next, max uninterrupted pushups.

Workout 27

Who needs multiple movements in a workout?? 50 snatches for time at 125#. My time was 9:20.

Workout 28

6 rounds for time of: 5 muscleups, 25 squats. Completed in 7:14, which I was relatively pleased with.

Workout 29

A big thank you to Otis for coming out for a team workout today! The one we came up with was far too brutal to be attempted alone, but having a friend to suffer alongside helped us both to keep going strong!

Every minute on the minute for 15 minutes:
• 6 lunges 45# dumbells (L+R=2)
• 6 thrusters 45# dumbells

Results:
Chris: with 45# dumbells: 12, 12, 12, 12, 12, 12, 12, 12, 12, 9, 9, 9, 9, 9, 9
Otis: with 35# dumbells: 12, 12, 12, 12, 12, 12, then with 25# dumbells: 12, 12, 12, 12, 12, 12

Workout 30

Three rounds for time of: 5 deadlifts 315#, 10 squats 225#, 15 handstand pushups. My time was 10:17, and boy was it a heavy one!

Set one went along nicely, but sets two and three included one- and two- rep sets mostly. The handstand pushups weren’t bad though–only the last ones of the last set gave me trouble. I was super worn out by the end, but surprisingly feel pretty great now!

Workout 31

Well, I’m either twice as fit as I was one year ago, or I need to work on recording my scores better….
My workout today was three rounds for time of 15 hang cleans 135#, 15 burpees. According to my records, when I did this workout last year on 7-31-2012, my time was 10:10. Today it was 5:02!
I felt good out there, but that’s too crazy! My theory is that I did an extra set or something last time around. At any rate, I was happy with the workout today and looking forward to a brief workout tomorrow and some good rest Thursday. I hope you had a great one today too!

Workout 32

Fun one today: Tabatas! To do a tabata, work as hard as you can for 20 seconds, then rest for 10. You do this cycle 8 times, which will take 4 minutes.
I did four Tabatas back to back (16 minute total workout time): pullups, dips, declined situps, and squats. Scores were 77, 55, 63, and 130 respectively, for a total of 325 reps.
That total is an improvement from the same workout one year ago when I got 304! Dips were the toughest but I felt pretty good overall! We’ll reach that 400 here one of these days!

Workout 33

I put together quite a beauty of a workout for my lunchtime exercise today! It was 6 rounds for time of: 5 bar muscleups, 10 single-arm snatches 45#, 15 pullups, 400m run.
All told, that adds up to 30 muscleups, 60 snatches, 90 pullups, and a 1.5 mile run in 23:58. There were some pretty grueling moments in there toward the end, particularly in the pullups and the first 100m or each of the runs, but hey, if it were easy, everyone would do it, right?? Looking forward to seeing you out there beside me for the next one!

Workout 34

Oh boy, it was a serious one out there for me today! It was much needed though, since I had a few commitments over the past week that kept me out of the gym more than I would have liked!

First up was 5-rep max clean and jerk: 115(5), 135(5), 155(5), 175(5), 185(5), 195(5).

Next was a slight variation of ThriveFit Workout #1. Three rounds for time of: 15 burpees, 20 thrusters 65#, 25 toes to bar. My time was 13:19, which I thought was a bit slow, but I’ll blame in on having done heavy clean and jerks first….

At any rate, I was very worn out by the end and am now enjoying that relaxed, satisfied feeling of having left all I had out there on the gym floor!

Workout 35

Here’s an unusual one for you! Start a stopwatch, and then:

Minute 1: Do as many pushups as possible within the minute
Minute 2: Do as many pullups as possible within the minute
Minute 3: Do as many squats 185# as possible within the minute
Minute 4: pushups
Minute 5: pullups
Minute 6: squats

…and so on for 15 minutes. That means you’ll have 5 minutes total for each of the 3 movements. Have fun!

Workout 36

Due to my very sore condition, I didn’t want to do a full metcon like I normally would, nor did I dare to stay still and thereby extend my time of being sore… so I opted for a nice jog today. I ran 2.24 miles in 19:29. Certainly, this was no gold-medal time, but it was actually rather enjoyable (normally I lothe running) and my sore, tired muscles felt much better afterwards. Look for me back on the regular workout bandwagon tomorrow!

Workout 37

We really went outside the box today, thanks to a workout planned by Otis! Ten rounds for time of running up and down a flight of stairs at the UMKC campus. I’d guess there were about 60 stairs or so. Odd rounds we’d take stairs one at a time, even rounds two at a time. I didn’t have a timer going but I did the whole thing without stopping.

After that was some deadlifting: 135(7), 225(7), 285(7), 285(7), 305(7), 305(3), 305(3), 305(2), 305(2)

Bill got his first metcon in today as well: Three rounds for time of 10 squats 45#, 10 burpees. His time was 12 minutes, and there was nearly vomit, but not quite. More impressive still was that his workout was sandwiched between 5 sets of stair climbs and 2 games of basketball. Watch out Bill, tomorrow morning may be painful!

Workout 38

Fun backyard workout for me today! Sidenote–I have gymnastics rings hanging from a tree in my backyard, and i bring my barball back there through my garage, up the hill, and through the fence. This is how normal people exercise, right? Surely none of my neighbors thing I’m strange…

My workout was six rounds for time of: 3 muscleups, 6 snatches 115#, 9 box jumps 26″ My time was a long 11:15, but I felt it was a good challenge. Time for some mobility work then to bed for me!

Workout 39

Today I tried a slight variation on an old favorite. Three-rep max of deadlift, squat, and press. That’ll burn some calories, I tell ya! Here’s how I did:

Deadlift: 225(5), 275(3), 295(3), 315(3), 335(3), 345(2)
Squat: 135(7), 225(3), 275(3), 285(3), 295(3)
Press: 135(3), 140(3), 145(3), 150(3), 155(3), 160(2)

So my result was 335+295+160=790. Look out next time 800!

Workout 40

For time:

12 thrusters 65#
12 pullups
11 thrustres
11 pullups
.
.
.
4 thrustres
4 pullups

Time was 7:31, which I thought was not bad for a total of 72 pullups and 72 thrusters at 65#. I’ll enjoy my rest day tomorrow!

Workout 41

First some quick strength work: bench press. 135(7), 185(7), 195(7). Then, on to the main event!

Three rounds for time of: 15 chest-to-bar pullups, 15 burpees, 15 cleans 115#. Time was a delightful 10:06, and I’ll be sure to do this one again and get it down to the single digits!

The pullups were hardest–most of the ones in the last round were singles; although the cleans were most likely to give me the feeling that I was about to pass out, or puke, or both. It’s these moments that keep me coming back: toward the end of the third set a quote from a crazy fitness guy popped into my head. “I’m going to give my all out there–if I pass out in the middle of a set, so what?!” Amen brother, amen!

Workout 42

Bill came out today for ThriveFit workout #2, and I believe he wasn’t disappointed!

Four rounds for time of: 8 jumping pullups, 8 lunges 20# dumbells, 8 deadlifts 115#. His time was 13:30 and I predict some sore hamstrings tomorrow! He did a great job of keeping form, especially as he’s rather new to deadlifts.

I did a similar workout–setting my pace by following Bill. I did regular pullups, deadlifts 225#, and lunges 45# dumbells. My total rep count in the 13:30 was 180, and I was a little bummed I didn’t hit 200. Next time, next time! Congratulate Bill on a great job out there!

Workout 43

As many rounds as possible in 8 minutes of: run 100m, 30 doubleunders, 10 (hand release) pushups. I got 6 rounds plus a 75m run.

The doubleunders were the snag point, but I was pretty happy with my strategy. I broke them into 2 sets for each round, and didn’t end up with much rope-tripping! It was nice and warm outside, so that made for good fun! Hope yours was great too!

Workout 44

Six rounds for time of: 30 squats, 19 single arm snatches 50# dumbbell, 7 strict pullups, 400m run.

I cruised pretty well through the first three rounds, but started overheating at round 4. Foolish us forgot to bring water, and the nearest drinking fountain was too far to reach mid-workout. So, I dialed back the throttle for the last couple rounds and ended up finishing with a time of 34:25.

Just for your information, when you start feeling overly hot, and then cold and a little numb, heat exhaustion is coming. Be smarter than me and have some water around… especially when it’s 100 degrees and you’re doing this workout outdoors!

Workout 45

It was a beautiful day outside today, so Kim, Bill, and I took advantage of the weather to do the following outdoor workout.

Chris: Five rounds for time of:
6 freestanding handstand pushups
20 lunge jumps
run 300m
-> time was 10:25

Kim: Four rounds for time of:
6 front squats 65#
20 lunge jumps
run 300m
-> time was 11:10

Bill: Four rounds for time of:
6 handstand pushups (feet stay on ground)
20 lunge jumps
run 300m
-> time was 12:47

Workout 46

Ten rounds for time of three muscleups, one clean 145#, eight front squats 145#. Time was 16:05, and there were a few times in there where i thought there was no way i’d make it. Thanks to my virtual training partners for being there in spirit to keep me going!

Workout 47

Today I was pretty sore from the past few days workout, so I took it relatively easy. First, max uninterrupted pullups: I fell short of my all-time best of 38 with a score of 32. As punishment for falling short, I then did some more: 8-5-4-1.

Next on the docket were bench presses: 135(10), 185(6), 185(6), 185(6), 185(6), 185(5). Last, I played 5 games of 2-on-2 basketball.

Workout 48

Heavy squats for me today: 135(8), 185(5), 225(5), 275(3), 295(3), 305(3), 315(2).

Came so close to getting that third rep at 315, but alas, came up just short. Definitely liking the challenge my body got out of those though!

Next was the following creative number: For time: 2 dips, 12 toes-to-bar, 4 dips, 14 ttb, 6 dips, 16 ttb, 8 dips, 18 ttb, 10 dips, 20 ttb, 8 dips, 18 ttb, 6 dips, 16 ttb, 4 dips, 14 ttb, 2 dips, 12 ttb.

All told that equals 50 dips and 140 toes-to-bar in 12:28. My abs didn’t find it very amusing…

Workout 49

Went for a nice long bike ride today! 25 miles with an average speed of 17.4 mph. That’s a fast pace for me, and a new record!

Workout 50

Today I went with heavy snatches. Count went like this: 95(5), 95(5), 115(5), 125(5), 135(5), 145(5), 150(5), 155(3), 165(2)

I was really hoping for that third rep at 165, but alas, the pull muscles were too worn out and the bar didn’t go near high enough to jump under.

I’ve definitely improved my form in this difficult lift, and that’s making the difference in getting those weights up. When a heavy weight goes up with good form, it’s an incredible feeling, let me tell you! Now to make it so that happens consistently, every time….

Workout 51

Five rounds for time of: 20 doubleunders, 5 lunges 50# dumbells, 5 freestanding handstand pushups, 5 lunges 50# dumbells.

My time was 7:37, but I think I can do better next time. Played some basketball after, and those glutes are quite worn out!!

Workout 52

100 burpees for time. Time was 5:59. Nothing to write home about, but at least I got a workout in today!

Workout 53

I took a shot at the new ThriveFit workout #1 – advanced. Five rounds for time of: 20 jumping lunges holding 30#, 5 freestanding handstand pushups, run 100m.

My time was 8:22. Now it’s up to the rest of you out there to bust that record!

Workout 54

Five rounds for time of: 15 ground-to-overhead 20#, 15 v-ups, 15 burpees

My time was 9:30, and I’m feeling those sore glutes now!!

Workout 55

It’s been several days for me without a barbell or a pullup bar, so I was very glad today to get back in the gym and have that equipment available! I did something a little different today:

In minute:
1: 5 squats 225#
2: 10 pullups
3: 5 squats 225#
4: 10 pullups

…. and so on for 20 minutes. It was a good test of strength and stamina, and I was hurting pretty good by the end. For good measure, I did all I could in minutes 19 and 20, which was 7 squats and 16 pullups respectively.

All told, it was 52 squats at 225# and 106 pullups in 19:59. So I was pretty happy with that!

Workout 56

Only had enough time for a quick one today: 30 clean and jerks 135#. Time was 3:25, which is a new record for me!

Workout 57

Today was three rounds for time of: 15 OH squat 95#, 15 L-pullups, 15 split jerk 95#, 15 knees to elbows, 15 hang clean 95#, 15 good-mornings 35# plate.

Time was 26:32. Those L-pullups were tough!!

Workout 58

Too many rest days for me! I was traveling over the past several days and only got a few half-workouts in, so it felt great to be back in the gym moving some real weight. Here’s what I came up with for today:

For time:
21 deadlifts 225#, 21 declined situps, 21 handstand pushups,
15 deadlifts 225#, 15 declined situps, 15 handstand pushups,
9 deadlifts 225#, 9 declined situps, 9 handstand pushups

My time was 8:07, which I think was decent. Next time we’ll get it under 7 minutes!

Workout 59

As many rounds as possible in 12 minutes: 9 bench presses 115#, 8 pullups, 7 kettlebell swings 45#, 6 cleans 135#

Result was 5 rounds + 9 bench presses

Workout 60

For time: 40 thrusters 75#, 35 bar hop burpees, 30 thrusters 75#, 25 bar hop burpees, 20 thrusters 75#, 15 bar hop burpees, 10 thrusters 75#, 5 bar hop burpees.

My time was 14:17, which was about a minute slower that Robert’s so I have identified my area of needed improvement!

As an aside, if you’re not familiar with a bar hop burpee (as I wasn’t), here’s a brief description. Set down the barbell and turn yourself 90 degrees so you’re facing parallel to the barbell. Get down, chin, hips, and feet all touching the ground. Get up, then jump laterally over the barbell, and clap your hands over your head in the air. That’s one. And yes, you will look silly. But then again, the point of working out isn’t so you look good while you’re working out, it’s so you look good later!

Workout 61

First was deadlifts: 135(10), 225(5), 295(3), 345(3), 365(2), 385(1)

Almost got 2 reps at 385, but made it about halfway up and lost form. Great challenge to the big muscle groups though!

Next was, for time:
20 pullups, run 400m, 18 pullups, run 400m, 16 pullups, run 400m, 14 pullups, run 400m, 12 pullups, run 400m, 10 pullups, run 400m

Time was 15:00, and it was a beautiful day for it!

Workout 62

Workout report: squats: 135(10), 225(10), 275(6), 295(4). My knee was hurting the last week or so, i think those squats aligned it right or something because it feels great now!

Workout 63

Press: 135(5), 145(4), 145(4), 145(4), 145(3)

Five rounds for time: 20 pullups, 30 Russian kettlebell swings 40# dumbbell, 40 doubleunders. My time was 19:00, which was a reasonable improvement from my 22-minute time back in December 2011.

I had a tough time with the doubleunders in sets 3 and 4, and not until set 5 did I figure out what a huge difference it makes to keep your eyes focused on the ground 15 ft in front of you instead of on the horizon. Seriously, try it! It was a huge difference-maker for me!

Workout 64

Partner workout!

As many rounds as possible in 20 minutes:
One partner runs 400m while the other partner does:
10 burpee-snatches 45# dumbell
10 overhead lunges 45# dumbbell

I had a score of 5 rounds and 6x400m runs.
Lindsay had a score of 2.5 rounds (using a 25# dumbbell) and 6x400m runs.

I’ll have to do a demonstration video of burpee-snatches soon. It’s something we kindof made up today and I love em!!

Workout 65

This weekend was full of practical workouts like chopping wood and cleaning my chimney, so it felt great to get into the gym today for a true workout workout!

First, some squats: 135(10), 225(7), 275(5)

Next, for time: 10 snatches 95#, 10 kettlebell swings 60#, 10 strict pullups, 9 snatches, 9 kb swings, 9 strict pullups, 8, 8, 8, 7, 7, 7, and so on down to 1, 1, 1. All told it ends up being 55 reps of each movement, and I finished with a time of 18:30. Could have been better for sure but not too bad anyway! Pullups were the hard part, which was surprising to me.

Workout 66

For time: 18 squats 255#, 10 clean and jerks 185#, 8 presses 145#. Time was a slow 15:00….

Workout 67

As many reps as possible in 10 minutes of: muscleups, ring dips, and squats.

My pattern was a bit erratic, but I ended up with 15 muscelups, 21 ring dips, and 160 squats in 10 minutes. Those ring dips are tough, I tell you! Will definitely we working to improve those!

Workout 68

For time: 1 clean 185#, 5 tuck jumps, 1 clean 185#, 10 tuck jumps, 1, 15, 1, 20, 1, 25, 1, 20, 1, 15, 1, 10, 1,5, 1.

Time was 7:19 and i’m feelin good! Faster next time!

Workout 69

Ok, so it’s been a few days off for me, but I attempted to make up for it by getting a nice and challenging workout in today!

As many rounds as possible in 16 minutes of: 4 clean and jerks 135#, 6 dips, 8 pullups. I got through 9 rounds, and felt quite worn out by the end! We’ll know tomorrow how hard I worked depending how sore I am! Until then, wishing you all a pleasant evening!

Workout 70

First, some snatches: 135(5), 145(3), 155(3), 165(1)

Next, three rounds for time of bike 1 mile, 20 pushups. Time was 9:15.

Workout 71

Warmup: 50 single-arm dumbbell statches 60#.

Workout: Front squats: 140(5), 180(5), 190(5), 200(5), 205(5), 210(5), 215(5)

Workout 72

Today started off with bench presses: 135(10), 185(7), 195(4), 205(3), 215(f).

Three rounds for time of: 50 squats, 7 strict pullups, 7 dips, 10 hang cleans 135#. Time was 7:35.

Workout 73

Saturday was a bike ride of 33 miles with an average speed of 16.9; not bad for me, though that distance is a bit further than I would ordinarily care to go…..

Workout 74

I completed a workout that I had done back in July: Five rounds for time of: 8 squats 165#, 8 dips, 8 jerks 60# dumbells, 16 pullups

My time improved from 18:00 to 17:22, and it only took me another 4 minutes to catch my breath! This workout needs a name, I’m going to use it as a benchmark going forward I think….

Workout 75

We continue to have beautiful fall weather this year, so I took another chance for muscleups outside before snow hits this year! AMRAP 10 minutes: muscleups. I got 42 in, which I was pretty happy with–next time, 50!!

Workout 76

Quick workout in the basement tonight: 8 rounds for time of 5 deadlifts 185, 3 freestanding handstand pushups. Got it in a quick 4:50, and I’m getting more comfortable with doing handstand pushups this way. Who needs walls anyway?!

Workout 77

Today’s was an old favorite: 50 snatches for time at 125#. My time last time around was 9:20, so I was a little sad to come in at 9:48 today. My form felt really good, so than was positive, but I tore a little skin from my left ring finger halfway through. I’ll blame my longer time on that….

Anyway, it was a great workout and I’ll be looking to smash that record next time–and keep my hands intact!

Workout 78

As many rounds as possible in 8 minutes:
5 burpees, 5 toes-to-bar.

I completed 14 rounds + 3 burpees. Next time, I think I’ll do sets of 10 reps instead of the 5–it was too easy to rest more than I really needed to….

Workout 79

First today were sets of deadlifts. Definitely taxing to the old forearms! 225(5), 295(5), 295(5), 295(5), 315(5), 315(5), 315(4), 315(4)

Next was this:
21 squats 185#, 21 single-arm dumbbell snatches 50#, 21 dips
15 squats, 15 snatches, 15 dips
9 squats, 9 snatches, 9 dips

Time was 11:52, not rocket speed, not terrible.

Workout 80

Three rounds for time of: 20 double-unders, 20 ground to overhead 20# med ball, 20 pushups, 20 v-ups.

My time was 7:32. Tomorrow should be another tough one, perhaps even a group challenge–what do you say, Felicia and Lindsay???

Workout 81

Repeated this little beauty from a few months back

Every minute on the minute for 15 minutes:
• 6 lunges 45# dumbells (L+R=2)
• 6 thrusters 45# dumbells

In July, I made it through 9 rounds, but had to drop to three thrusters for the last 6 rounds. Well not today!! I not only got through all 15 rounds, but completed a bonus three thrusters in the end of the last round!

All told, I did 90 lunges and 93 thrusters, and oh boy did this rock my quads and hamstrings! Glad for the new record, it was a good day out there!

Workout 82

Hotel room special: 100 pushups for time. Finished in 4:41, not bad, not great; shooting for sub-4 minutes next time!

Workout 83

Wow did I get my money’s worth out there today! I did a variation of this one from a few months ago:

In minute:
1: 5 squats 225#
2: 10 pullups
3: 5 squats 225#
4: 10 pullups

…. and so on for 20 minutes. When I did this in September 2012, I completed all reps for the first 18 minutes, then did all the reps and then some in minutes 19 and 20, which was 7 squats and 16 pullups respectively.

The difference today? More reps! Todays was:

In minute:
1: 6 squats 225#
2: 12 pullups
3: 6 squats 225#
4: 12 pullups

I’m proud to say that I completed all reps in all rounds, with three bonus pullups in the final minute.

All told, it was 60 squats at 225# and 123 pullups in 20 minutes. So I was pretty happy with that, and, we’re gaining ground! Here’s to a sore body tomorrow!!

Workout 84

Quick home workout tonight: Five rounds for time of 2 cleans 195#, 15 crunches on a ball. Time was 3:40. Not super challenging but much better than nothing!

Workout 85

Four rounds for time of: 3 deadlifts 345#, 6 dips, 9 hang snatches 40# dumbbell (Rt), 9 hang snatches 40# dumbbell (Lt), 12 declined situps.

Time came in at 12:08, not fantastic, not too shabby. Felt good to use that high of a weight in a workout, and my legs were definitely screaming afterwards!

Workout 86

Home workout last night: As many rounds as possible in 10 minutes of: 20 hang cleans 95#, 10 pushups.

I got through 6 full rounds plus 20 hang cleans. It was a forearm burner!!

Workout 87

Today was a repeat of a workout I did October 21 of this year, and proud to report I significantly improved my time from 18:30 to 15:12, woo-hoo!!

First were some squats: 135(7), 225(5), 275(5), 285(2)

I’d love to attribute the improvement in my time soley to myself, but one big factor I have to credit is chalk. I’m not used to using it at all, but someone brought a bag in and I’ve gotten into the habit. It’s a little bit like magic, making pullups and any barbell movement lots easier!

Workout 88

Good to be back in my normal gym today! Over Christmas break I did lots of bodyweight-type workouts, so I was hankering for some heavy barbell work today.

10 sets of 5 squats: 135, 225, 275, 275, 275, 275, 275, 275, 275, 275

Great workout of every muscle in my legs, and my lats and traps actually started wearing out as well.

Workout 89

My workout today was definitely challenging to the old lungs and heart! That’s good though, as I tend not to focus on these type of workouts often enough.

So, it was: 12 rounds for time of: 3 burpees, 6 pullups, 12 single-arm dumbbell snatches 45#. My time was a long 15:53, which I thought was pretty good. I didn’t ever rest really, I simply found a pace that I could keep and stayed with it.

Workout 90

I was happily about my workout today when I was recruited for some 3 on 3 basketball…. So, I only finished the following. But as it turned out, I got a good strength challenge, and a good endurance challenge, so not a bad workout overall.

Deadlifts 135(10), 225(5), 295(5), 315(5), 335(5). I believe that’s a new 5-rep max for me!

Workout 91

As many rounds as possible in 20 minutes of: 5 dips, 10 pushups (hands on dumbells), 15 jerks 2×30# dumbells, 20 squats.

I got through 7 rounds + 5 dips + 10 pushups + 10 jerks. Next time, it’ll be 8 rounds. Or 9! Hope you had a great one today too!

Workout 92

First, two-rep max deadlifts: 135(12), 225(5), 295(2), 345(2), 385(1)

Next, three rounds for time of: 50 squats, 7 pullups, 7 dips, 10 hang cleans 135#. I beat my record of 7:01 from a few months back and completed it in 6:53. Booyah! Looks like 2014 is off to a good start!!!

Workout 93

As many rounds as possible in 10 minutes of: 5 snatches 95#, 6 lunges 40# dumbells, 7 pullups, 6 lunges 40# dumbells.

I got 6 full rounds, and some sore glutes!!

Workout 94

Started out with 6-rep max jerk: 95(6), 115(6), 135(6), 145(6), 155(6), 165(6), 175(2).

I think I could have done more than two reps at 175#, but I was getting tired from the previous sets. My form definitely improved as I went along though.

Next, five rounds for time of: 20 toes to bar, 20 kettlebell swings 50# dumbbell, 20 pushups. My time was 13:22. Hope you all had a great one today too!

Workout 95

Five sets of five squats at 275#. Didn’t think I was going to make it, but somehow set five was easier than set four!

Workout 96

As many rounds as possible in 16 minutes of: 6 handstand pushups, 8 deadlifts 225#, 10 single-arm dumbbell snatches 45#, 12 jumping lunges.

I got through 8 full rounds (with half a second to spare…) It was such a tough one, a challenge of strength, stamina, and endurance. I’ll definitely be coming back to this one!

Workout 97

Versatile and challenging one for me today! Six rounds for time of: 9 bench presses 115#, 8 pullups, 7 kettlebell swings 50#, 6 cleans 135. My time was 10:05, nearly two minutes faster than last time!

Workout 98

First, squats: 135(10), 225(5), 275(3), 295(3), 315(2), 205(20)

Followed by five rounds for time of: 10 burpees, 10 pullups. Finished in 5:22, then went and played some basketball! Good day out there!!

Workout 99

Went with an old standby today! First, some deadlifts: 135(6), 225(6), 295(3), 365(2)

Then, Five rounds for time of: 8 squats 165#, 8 dips, 8 jerks 60# dumbells, 16 pullups.

2012-07-16 15:59
2013-07-16 18:00
2013-11-13 17:22
2014-02-07 13:36

That’s some crazy fluctuation huh! But, the best was today, so that’s all that matters! The more I do this one the better I get at managing my work output. You want to be right on the cusp of your limit but not go so far that you’re wiped out and have to take a long time to recover. At any rate, look for another shot at this one in a few months and we’ll look to break into the 12-minute range!

Workout 100

Today I got in several sets of snatches and a couple games of basketball–fun combination! 65(10), 95(8), 115(5), 135(5), 145(5), 155(5).

That last rep at 155 was atrocious–very wide stance and not very solid, but hey, it still counts! Numbers keep moving up and that’s a good thing!

Workout 101

Nine rounds for time of: 10 pushups, 15 kettlebell swings 45#, 20 double-unders. Time was 10:12

Made a huge breakthrough on my double-unders around set 3: slow them down! I’ve had trouble getting tangled up for a long time, and today I figured out that it was because I was trying to spin the rope around too fast. When I slow down and get the rope spinning in a smooth, consistent rhythm, it’s much easier! Who would have thought??!!

Workout 102

As many rounds as possible in 12 minutes of:

5 freestanding handstand pushups, 10 toes to bar, 15 burpees, 20 single-arm dumbbell snatches 40#
Score was 4 rounds + 4 hspu

Workout 103

For time: complete 200 total reps, taking as many rounds as you like. In order, the exercises are: dips, pullups, squats 135#.

You do as many reps as you want of dips without stopping, then immediately move to the pullup bar and do as many pullups as you like without stopping, then to squats, then to dips, and so on. Simply keep count of the cumulative total reps and keep going until you hit 200. Sounds fun, huh!

My time was 11:20, and boy was I blasted!

Workout 104

For time: 100 snatches 75#. My time was 10:09, but I’ll make it sub-10 minutes next time!!

Workout 105

Squats: 135(9), 185(7), 235(7), 275(7)

Then, tabatas (20 seconds of work, 10 seconds of rest, 8 times) of: pullups, dips, front squats 45#.

Results were:
pullups 10, 10, 9, 9, 8, 9, 9, 9
dips 8, 8, 7, 7, 7, 6, 5, 5
front squats 8, 8, 8, 9, 9, 9, 9, 9

Workout 106

For time: 21 deadlifts 225#, 21 handstand pushups, 15 deadlifts 225#, 15 handstand pushups, 9 deadlifts 225#, 9 handstand pushups

My time was 5:33

Workout 107

Quick workout at home just before dinner: Four rounds for time of: 1 clean 195#, 4 front squats 195#, 8 pushups, 12 v-ups.

My time was 4:17

Workout 108

Three rounds for time of: 5 deadlifts 315#, 10 squats 225#, 15 freestanding handstand pushups.

I finished in 12:08, which was actually a few minutes slower than my time from several months ago. However, when I did it last, the handstand pushups were done against a wall rather than freestanding, and I’m quite sure they’re much more difficult this way.

Workout 109

Five rounds for time of: 12 toes to bar, 12 bench presses 115#, 12 lunges 45# dumbells. Time was 8:52

Workout 110

Birthday workout for me today! For time: 3 deadlifts 365#, 12 freestanding handstand pushups, 84 pullups. My time was 5:37.

If you’d be willing to give this one a try today and think of me, I will feel very honored!

Workout 111

No timer today, just took this one at an easy pace:

12 squats 135#, 12 burpees
12 squats 185#, 12 burpees
12 squats 225#, 12 burpees
12 squats 245#, 12 burpees

All reps completed unbroken, that last set was tough!

Workout 112

Ten rounds for time of: 5 jerks 115#, 10 toes-to-bar, 15 doubleunders

The first few minutes were a round a minute, but I decelerated as I went along to end up with a final time of 11:25. It was a good-feeling one though: I just felt like I found a good rhythm and just kept going. After all those squats yesterday, I was pretty sore, so I felt great after this one–got all the muscles moving and stretched out. One more big one tomorrow then I’ll really enjoy my Thursday rest!

Workout 113

For time:

90 sumo deadlift high pulls 45#
50 toes to bar
40 thrusters 20# dumbells
30 cleans 135#

I finished in 11:50. The SDHPs were completed by the three-minute mark, and everything was pretty smooth until the cleans. I broke them into three sets of five and then several sets of three, and the last few reps were singles. Overall a bit grueling, but pretty good overall.

Workout 114

A special thanks to Jed for joining me for a team workout today and pushing me to give it my all out there!

Jed did the following: For time: 10 clean and jerks 75#, 10 kettlebell swings 40#, 10 strict pullups, 9 clean and jerks 75#, 9 kettlebell swings 40#, 9 strict pullups 8, 8, 8, 7, 7, 7, and so on down to 1, 1, 1. All told it ends up being 55 reps of each movement, 165 total reps. His time was 18:19.

Meanwhile, I did the same movements, switching stations whenever Jed switched, and counting my total reps. My three movements were:
-clean and jerks 95#
-kettlebell swings 60#
-pullups

During the 18:19, I completed 278 total reps. It was a forearm burner, and very surprisingly, the kettlebell swings were the most challenging movement.

Workout 115

Tough workout today–slower score than I would have liked, but a good challenge! For time:

21 deadlifts 225#, 21 toes-to-bar, 21 freestanding handstand pushups
15 deadlifts 225#, 15 toes-to-bar, 15 freestanding handstand pushups
9 deadlifts 225#, 9 toes-to-bar, 9 freestanding handstand pushups

My time was 10:10, which was a few minutes slower than a similar workout I’d done several months ago. It could be that the freestanding hspu are a good bit more draining than those done against a wall, but I think I could have and should have done better. Next time we’ll get it in 9:30!

Workout 116

Thanks to Felicia for a great team workout today! Three rounds for time of: 5 clean and jerks 45#, 10 jumping dips, 15 lunge jumps, 20 kettlebell swings 25#

While Felicia was going, I did the following: kettlebell swings 75#, clean and jerks 135#, dips, lunge jumps

I would switch movements whenever Felicia finished her reps at a station, and simply kept track of my total reps. Our time was 12:30 I ended with 280 total reps. It was a tough one, and it’s always better to have someone suffering at the same time to stay motivated. Thanks Felicia, good job today!

Workout 117

Took a second shot today at a workout I’d done previously on 2013-08-23:

Three rounds for time of: 15 chest-to-bar pullups, 15 burpees, 15 cleans 115#. My time last August was 10:06, and today I managed to trim it down to single digits, coming in at 9:47, woo-hoo!

It was a pretty brutal lung-burner, and I took no less than four minutes to catch my breath enough to talk in more than two-word sentences… But that’s how you know it’s working!

Workout 118

For time:
21 thrusters 95#, 21 Bar-hopping burpees
18 thrusters 95#, 18 Bar-hopping burpees
.
.
3 thrusters 95#, 3 Bar-hopping burpees

That’s a total of 84 thrusters and 84 burpees, yikes! My time was 14:02, and thank you, I’ll never be doing that one again!

Workout 119

Simple workout today: run 2.85 miles!

Workout 120

First some deadlifts: 135(10), 225(8), 295(6), 345(3), 345(2), 345(1). My grip strength was what kept me from doing more, so apparently I should be spending more time on the pullup bar going forward!

For the main event, I took an old workout from a while back and modified it a bit to come up with the following one:

Six rounds for time of:
6 burpees
8 single-arm dumbbell snatches 45#
10 toes-to bar

My time was 7:32. My pace was pretty consistent; I had to break up the toes-to-bar into 6, 4 on the last three sets, but no resting besides that. I think I could have gone a bit quicker, but I think I liked this one and will come back to it again soon. Have a great day out there as you pursue a fit and thriving life!

Workout 121

Four rounds for time of: 8 squats 165#, 16 dips, 8 jerks 60# dumbells, 16 pullups. Time was 14:05

Workout 122

Cleans: 135(6), 185(6), 195(6), 205(5)
Bench Press: 135(10), 185(6), 195(6), 205(6), 215(4)

Workout 123

Repeated a workout from 2013-09-06 today:

First, squats:
2013-09-06: 135(8), 185(5), 225(5), 275(3), 295(3), 305(3), 315(2).
2014-04-18: 135(10), 225(6), 265(4), 305(2)

Next was: For time: 2 dips, 12 toes-to-bar, 4 dips, 14 ttb, 6 dips, 16 ttb, 8 dips, 18 ttb, 10 dips, 20 ttb, 8 dips, 18 ttb, 6 dips, 16 ttb, 4 dips, 14 ttb, 2 dips, 12 ttb.

All told that equals 50 dips and 140 toes-to-bar.

Time in 2013-09-06 was 12:28; today I came in at 9:36. Booyah!

Workout 124

Four rounds for time of: 4 cleans 145#, 8 freestanding handstand pushups, 12 v-ups

Time was 6:19

Workout 125

Three rounds for time of: 3 bar muscleups, 6 thrusters 20# dumbells, 3 bar muscleups, 6 thrusters 20# dumbells, 3 bar muscleups, 6 thrusters 20# dumbells, run 400m

Time was 11:22

Workout 126

Six rounds for time of: 8 hang snatches 75#, 10 step-ups 36″, 8 pullups, 10 step-ups 36″. Time was 12:56, not amazing, but most definitely wore me right out!

Workout 127

Every minute on the minute for 7 minutes: 7 deadlifts 225#

Workout 128

Today was my third attempt at the following workout:

I started with a few sets of squats: 135(10), 205(10), 245(10), 275(6).

My time continues to improve!
2013/10/21 18:30
2013/12/20 15:12
2014/05/13 14:54

Workout 129

Six rounds for time of: 30 squats, 19 single arm snatches 50# dumbbell, 7 strict pullups, 400m run. Finished in 27:02.

The great weather helped a bit, and I had a more consistent pace, which is always important.

Workout 130

8 rounds for time of: 8 pullups, 8 v-ups, 8 front squats 155#. Time was 13:21, and it was for sure a full-body workout!

I may try subbing toes-to-bar for the v-ups next time, as I think I could get more work done in less time that way. Anyway, I liked this one and think I’ll do it again in the future!

ThriveFit-Workout-Plan-v1.3