WolfDreamer
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That's a fire workout! Well done!
Scorpion King: The Lion of Olympus
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That's a fire workout! Well done!
Scorpion King
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FRIDAY 12/20/2024: ARMS AND HEAVY BAG
BARBELL CURL: 2 sets of 10 at 80 lbs; up this
SUPERSET
SPIDER HAMMER CURL + LOW CABLE CURLS: 3 sets of 8-10 at 45 lbs and 15+ at 15 lbs
OVERHEAD CABLE EXTENSION: 2 sets of 10 at 65 lbs; up this
SUPER SET
SKULL CRUSHERS + COBRA PUSH-UPS: 3 sets of 8-10 at 45 lbs and 15+ respectively
WRIST ROLLER: 60 seconds AMRAP at 10 lbs
HEAVY BAG: Boxing basics, work on hook form
BARBELL CURL: 2 sets of 10 at 80 lbs; up this
SUPERSET
SPIDER HAMMER CURL + LOW CABLE CURLS: 3 sets of 8-10 at 45 lbs and 15+ at 15 lbs
OVERHEAD CABLE EXTENSION: 2 sets of 10 at 65 lbs; up this
SUPER SET
SKULL CRUSHERS + COBRA PUSH-UPS: 3 sets of 8-10 at 45 lbs and 15+ respectively
WRIST ROLLER: 60 seconds AMRAP at 10 lbs
HEAVY BAG: Boxing basics, work on hook form
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MONDAY 12/23/2024: UPPER BODY DE-LOAD
So because this week is going to be disjointed, I opted to do a de-load week before January's Tarzan return.
DUMBBELL BENCH PRESS: 2 sets of 6-12 at 85 lbs
PARALLEL GRIP PULL-DOWN: 2 sets of 6-12 at 180 lbs; be careful on this one
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs
DUMBBELL CURLS: 60 seconds AMRAP at 20 lbs
ROPE PUSH-DOWN: 60 seconds AMRAP at 60 lbs
TREADMILL: 15 minutes at 3.5 speed
So because this week is going to be disjointed, I opted to do a de-load week before January's Tarzan return.
DUMBBELL BENCH PRESS: 2 sets of 6-12 at 85 lbs
PARALLEL GRIP PULL-DOWN: 2 sets of 6-12 at 180 lbs; be careful on this one
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs
DUMBBELL CURLS: 60 seconds AMRAP at 20 lbs
ROPE PUSH-DOWN: 60 seconds AMRAP at 60 lbs
TREADMILL: 15 minutes at 3.5 speed
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TUESDAY 12/24/2024: LEGS DE-LOAD
FRONT SQUAT: 2 sets of 6-12 at 185 lbs; probably could have upped this
NORDIC CURL: 2 sets of 6-12
DUMBBELL SIDE LUNGES: 2 sets of 6-12 per side at 50 lbs
WALKING LUNGES: 60 seconds AMRAP
PULL-THROUGH: 60 seconds AMRAP at 80 lbs
FRONT SQUAT: 2 sets of 6-12 at 185 lbs; probably could have upped this
NORDIC CURL: 2 sets of 6-12
DUMBBELL SIDE LUNGES: 2 sets of 6-12 per side at 50 lbs
WALKING LUNGES: 60 seconds AMRAP
PULL-THROUGH: 60 seconds AMRAP at 80 lbs
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No workout Wednesday, Merry Christmas to everyone who celebrates, and Happy Hanukkah to everyone who celebrates!
Mamatigerj
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Happy Holidays to you, @Scorpion King!
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New Year Week 12/30/24-1/3/24
So because New Years is dead smack in the center of the week, I can't jump into my usual routines just yet so I'm opting to do full bodies mixed with core and yoga workouts this week. Next week I'll do Tarzan.
MONDAY ULTIMATE AMRAP
Perform each exercise for one set of 60 seconds AMRAP
-Dumbbell Spanish Squats
-Bridge Curl
-Cossack Squat
-Cable Crossover
-Cable W Raise
-Straight Arm Pull-down
-Overhead Extension
-Rope Curl
-Rope Front raise
-Dumbbell Lateral Raises
-Dumbbell Shrug
-Face-pull
-Forearms curl
-Seated knee tuck
-Pull-through
-Seated Calf Raises
TUESDAY ETC
-Core circuit
-Yoga
-Heavy Bag
WEDNESDAY FULL BODY
-100 Squats
-50 push-ups
-50 pull-ups
-100 Reverse Sprinter Lunges
-50 Levitation Crunches
THURSDAY ETC
-Core circuit
-Yoga
-Heavy Bag
FRIDAY FULL BODY
-Trap Bar Deadlift (2 x 6-12)
-Dumbbell Thrusters (2 x 6-12)
-Rope Climb AMRAP
-Kettlebell Swing AMRAP
-Reverse Hyper Extension AMRAP
So because New Years is dead smack in the center of the week, I can't jump into my usual routines just yet so I'm opting to do full bodies mixed with core and yoga workouts this week. Next week I'll do Tarzan.
MONDAY ULTIMATE AMRAP
Perform each exercise for one set of 60 seconds AMRAP
-Dumbbell Spanish Squats
-Bridge Curl
-Cossack Squat
-Cable Crossover
-Cable W Raise
-Straight Arm Pull-down
-Overhead Extension
-Rope Curl
-Rope Front raise
-Dumbbell Lateral Raises
-Dumbbell Shrug
-Face-pull
-Forearms curl
-Seated knee tuck
-Pull-through
-Seated Calf Raises
TUESDAY ETC
-Core circuit
-Yoga
-Heavy Bag
WEDNESDAY FULL BODY
-100 Squats
-50 push-ups
-50 pull-ups
-100 Reverse Sprinter Lunges
-50 Levitation Crunches
THURSDAY ETC
-Core circuit
-Yoga
-Heavy Bag
FRIDAY FULL BODY
-Trap Bar Deadlift (2 x 6-12)
-Dumbbell Thrusters (2 x 6-12)
-Rope Climb AMRAP
-Kettlebell Swing AMRAP
-Reverse Hyper Extension AMRAP
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12/30/2024: ULTIMATE AMRAP
Perform each exercise for 60 seconds AMRAP
DUMBBELL SPANISH SQUATS at 60 lbs
BRIDGE CURL with 20 lb band
COSSACK SQUATS at 35 lbs
CABLE CROSSOVER at 20 lbs
CABLE W RAISES at 20 lbs
STRAIGHT ARM PULL-DOWN at 45 lbs
CABLE OVERHEAD EXTENSION at 25 lbs
ROPE CURL at 25 lbs
ROPE FRONT RAISE at 10 lbs
DUMBBELL LATERAL RAISES at 10 lbs
DUMBBELL SHRUG at 50 lbs
WRIST CURL at 15 lbs
SEATED KNEE TUCKS
FACE-PULL at 40 lbs
PULL-THROUGH at 80 lbs
SEATED CALF RAISES at 115 lbs
Perform each exercise for 60 seconds AMRAP
DUMBBELL SPANISH SQUATS at 60 lbs
BRIDGE CURL with 20 lb band
COSSACK SQUATS at 35 lbs
CABLE CROSSOVER at 20 lbs
CABLE W RAISES at 20 lbs
STRAIGHT ARM PULL-DOWN at 45 lbs
CABLE OVERHEAD EXTENSION at 25 lbs
ROPE CURL at 25 lbs
ROPE FRONT RAISE at 10 lbs
DUMBBELL LATERAL RAISES at 10 lbs
DUMBBELL SHRUG at 50 lbs
WRIST CURL at 15 lbs
SEATED KNEE TUCKS
FACE-PULL at 40 lbs
PULL-THROUGH at 80 lbs
SEATED CALF RAISES at 115 lbs
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WEDNESDAY 1/1/2025: FULL BODY CALISTHENICS
Complete each exercise for the desired number of reps in as few sets as possible
SQUATS: 100 reps
PUSH-UPS: 50 reps
REVERSE SPRINTER LUNGES: 50 reps per side
PULL-UPS: 50 reps
LEVITATION CRUNCHES: 50 reps
Complete each exercise for the desired number of reps in as few sets as possible
SQUATS: 100 reps
PUSH-UPS: 50 reps
REVERSE SPRINTER LUNGES: 50 reps per side
PULL-UPS: 50 reps
LEVITATION CRUNCHES: 50 reps
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FRIDAY 1/3/2025: CORE AND STRETCHING
My body, namely my quads and hips, were still pretty sore from the other 2 workouts so I opted to go for some core work instead, as well as a fully body stretch session. Monday I go back to the usual ass kicking.
REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
RUSSIAN TWISTS: 40 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps
SUPERMAN: 20 reps plus hold til failure
REVERSE HYPER EXTENSIONS: 30 reps
My body, namely my quads and hips, were still pretty sore from the other 2 workouts so I opted to go for some core work instead, as well as a fully body stretch session. Monday I go back to the usual ass kicking.
REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
RUSSIAN TWISTS: 40 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps
SUPERMAN: 20 reps plus hold til failure
REVERSE HYPER EXTENSIONS: 30 reps
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JANUARY-FEBRUARY 2025: Tarzan
I did this routine last summer but now I'm gonna do it in the winter time. The idea is one week is sheer overload and progression with weights and outside resistance, the next is high volume through calisthenics work. Alternate this for about 2 months for a Tarzan-like output. Let's have some fun shall we?
WEEK ONE - RESISTANCE
I did this routine last summer but now I'm gonna do it in the winter time. The idea is one week is sheer overload and progression with weights and outside resistance, the next is high volume through calisthenics work. Alternate this for about 2 months for a Tarzan-like output. Let's have some fun shall we?
WEEK ONE - RESISTANCE
- MONDAY CHEST, TRICEPS, & STEADY CARDIO
- Incline Barbell Press (3 sets of 8-12, 4-6, 12-15)
- Dumbbell Bench Press (12 reps into 20 ERs)
- Cable Crossovers AMRAP
- Weighted Dips (3 sets of 8-12, 4-6, 12-15)
- Cable Kickbacks (12 reps into 20 ERs)
- Dumbbell Skull Crushers AMRAP
- 10 minutes of machine cardio
- TUESDAY LEGS
- Front Squat (3 sets of 8-12, 4-6, 12-15)
- Stiff Legged Deadlift (3 sets of 8-12, 4-6, 12-15)
- Bulgarian Split Squats (8 reps into 15 ERs per side)
- Bridge Curls (12 reps into 20 ERs)
- Spanish Squat AMRAP
- Dumbbell Side Lunges AMRAP
- Pull-Through AMRAP
- SUPER SET: Seated Calf Raises + Single Calf Raises (2 sets to technical failure)
- WEDNESDAY BACK, BICEPS, & HIIT
- Landmine Row (3 sets of 8-12, 4-6, 12-15)
- Zeus Rows (12 reps into 20 ERs)
- Weighted Pull-ups AMRAP
- Cross Body Hammer Curl (3 sets of 8-12, 4-6, 12-15)
- Spider Curl (12 reps into 20 ERs)
- Barbell Curl AMRAP
- Battle Ropes 5 minute TABATA
- THURSDAY SHOULDERS & CORE
- Hang Clean and Press (3 sets of 8-12, 4-6, 12-15)
- Trap Bar Shrug (3 sets of 8-12, 4-6, 12-15)
- Dumbbell Lateral Raises (8 reps into 15 ERs)
- Reverse Cable Fly (12 reps into 20 ERs)
- Dumbbell Shoulder Press AMRAP
- Face-pull AMRAP
- CORE CIRCUIT (2 sets of 10 each side)
- Hanging Leg Raises
- Pallof Press
- Rope Crunch
- Slashers
- Jack Knife
- FRIDAY FULL BODY & BEAST MOVEMENT
- Trap Bar Deadlift (3 sets of 8-12, 4-6, 12-15)
- Landmine Belt Squats (12 reps into 20 ERs)
- Turkish Get-ups AMRAP
- Card Deck Circuit (1-2 rounds total)
- Clubs: Dumbbell High Pull
- Spades: Sledgehammer Swings
- Diamonds: Clapping Push-ups
- Hearts: Kettlebell Swings
- 10-15 minutes of Beast Movement
- Bear Crawls
- Kong Vaults
- Crab Walks
- Alligator Drag
- Monkey Bars
- MONDAY PUSH & ANIMAL FLOW
- 100 Push-ups
- Archer Push-ups (2 sets to failure)
- Handstand Push-ups (2 sets to failure)
- Chest Dips (2 sets to failure)
- Banded Lateral Raises (2 sets of 15-20)
- Cobra Push-ups (2 sets to failure)
- Hand Release Push-ups AMRAP
- 10 minutes of Animal Flow
- TUESDAY LEGS & STATIC STRETCHES
- 100 Squats
- 100 Alternating Sprinter Lunges
- Alternating Step-Ups (2 sets to failure)
- Cossack Squats (2 sets to failure)
- Nordic Curl (2 sets to failure)
- 3D Lunges AMRAP
- Single Pause Calf Raises (2 sets to failure)
- 5-10 minutes of full body stretching
- WEDNESDAY PULL & STEADY STATE CARDIO
- 50 Pull-ups
- Archer Pull-ups (2 sets to failure)
- Chin-ups (2 sets to failure)
- Inverted Rows (2 sets to failure)
- Commando Pull-ups (2 sets to failure)
- TRX Face-pulls (2 sets of 10)
- Rope Climbs AMRAP
- 30+ minutes of hiking, swimming, running, or climbing
- THURSDAY CORE & CAPOEIRA
- 100 Crunches
- TRI-SET: Hanging Pikes + Black Widow Knee Slides + Windshield Wiper (2 x fail)
- TRI-SET: L-Sits + Russian Twists + Oak Tree Step-outs (2 x fail)
- TRI-SET: Dragon Flag + Butterfly Sit-ups + TRX Fall-Outs (2 x fail)
- Reverse Hyper-Extensions AMRAP
- 10 minutes of Capoeira
- FULL BODY FOREST
- Jump Squats (2 sets to failure; w/ mechanical drop set)
- Decline Push-ups (2 sets to failure; w/ mechanical drop set)
- Walking Lunges (2 sets to failure; w/ drop set)
- Rope Pull-ups (2 sets to failure; w/ drop set)
- Inchworms (2 sets to failure)
- Rucking (10-20 minutes)
Flip7903
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Pretty badass looking routine. If I can stay consistent and work my way back up, I will have to come back and check this one out.
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MONDAY 1/6/2025: CHEST, TRICEPS, CARDIO
Ooooo that hurt
INCLINE BARBELL PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 165 lbs; improve form and endurance before upping these
DUMBBELL BENCH PRESS: 12 reps into 20 ER's at 85 lbs; work on endurance
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 25 lbs, 4-6 at 35 lbs, 12-15 at 10 lbs
CABLE KICKBACKS: 12 reps into 20 ER's at 20 lbs; up this
SKULL CRUSHER: 60 seconds AMRAP at 30 lbs
TREADMILL: 15 minutes steady pace at 3.5 mph
Ooooo that hurt
INCLINE BARBELL PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 165 lbs; improve form and endurance before upping these
DUMBBELL BENCH PRESS: 12 reps into 20 ER's at 85 lbs; work on endurance
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 25 lbs, 4-6 at 35 lbs, 12-15 at 10 lbs
CABLE KICKBACKS: 12 reps into 20 ER's at 20 lbs; up this
SKULL CRUSHER: 60 seconds AMRAP at 30 lbs
TREADMILL: 15 minutes steady pace at 3.5 mph
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TUESDAY 1/7/2025: LEGS
Ouch.
FRONT SQUAT: 3 sets of 8-12 at 215 lbs, 4-6 at 240 lbs, 12-15 at 185 lbs; mind form before upping these
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 195 lbs, 4-6 at 225 lbs, 12-15 at 165 lbs; up the second set
BULGARIAN SPLIT SQUATS: 8 reps per side into 15 ER's per side at 80 lbs; may up this
BRIDGE CURL: 12 reps into 20 ER's
SPANISH SQUAT: 60 seconds AMRAP at 70 lbs, plus a quick drop
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 40 lbs
PULL-THROUGH: 60 seconds AMRAP at 85 lbs
SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 225 lbs on the seated
Ouch.
FRONT SQUAT: 3 sets of 8-12 at 215 lbs, 4-6 at 240 lbs, 12-15 at 185 lbs; mind form before upping these
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 195 lbs, 4-6 at 225 lbs, 12-15 at 165 lbs; up the second set
BULGARIAN SPLIT SQUATS: 8 reps per side into 15 ER's per side at 80 lbs; may up this
BRIDGE CURL: 12 reps into 20 ER's
SPANISH SQUAT: 60 seconds AMRAP at 70 lbs, plus a quick drop
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 40 lbs
PULL-THROUGH: 60 seconds AMRAP at 85 lbs
SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 225 lbs on the seated
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WEDNESDAY 1/8/2025: BACK, BICEPS, HIIT
LANDMINE ROW: 3 sets of 8-12 at 200 lbs, 4-6 at 210 lbs, 12-15 at 180 lbs; up the first two sets
ZEUS ROWS: 12 reps into 20 ER's at 60 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs; this was abysmal, do better
CROSS BODY HAMMER CURLS: 3 sets of 8-12 at 55 lbs, 4-6 at 60 lbs, 12-15 at 35 lbs
SPIDER CURL: 12 reps into 20 ER's at 40 lbs
BARBELL CURL: 60 seconds AMRAP at 40 lbs
BATTLE ROPES: 5 minutes tabata set, 30 seconds on/30 seconds off
LANDMINE ROW: 3 sets of 8-12 at 200 lbs, 4-6 at 210 lbs, 12-15 at 180 lbs; up the first two sets
ZEUS ROWS: 12 reps into 20 ER's at 60 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs; this was abysmal, do better
CROSS BODY HAMMER CURLS: 3 sets of 8-12 at 55 lbs, 4-6 at 60 lbs, 12-15 at 35 lbs
SPIDER CURL: 12 reps into 20 ER's at 40 lbs
BARBELL CURL: 60 seconds AMRAP at 40 lbs
BATTLE ROPES: 5 minutes tabata set, 30 seconds on/30 seconds off
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No workout Thursday, this time my body just flat out said DON'T
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FRIDAY 1/10/2025: FULL BODY
Ouch.
So I opted to lighten the deadlift because I figured my legs and back already took a pounding a few days ago. Smart move. Landmine squat I'm still getting used to but if I nail it, it'll be a powerful tool. The rest of it put me through the ringer.
TRAP BAR DEADLIFT: 3 sets of 8-12 at 275 lbs, 4-6 at 325 lbs, 12-15 at 225 lbs; mind form and endurance before upping this
LANDMINE BELT SQUAT: 12 reps into 20 ER's at 205 lbs; mind form and endurance
TURKISH GET-UP: 60 seconds AMRAP at 15 lbs
CARD DECK CIRCUIT
-CLUBS = Dumbbell High Pull at 15 lbs
-SPADES = Sledgehammer Swings each side at 30 lbs
-DIAMONDS = Clapping Push-ups
-HEARTS = Kettlebell Swings at 40 lbs
BEAST MOVEMENT: 10-15 minutes of bear crawl, lizard crawl, alligator drag, ape hops, crab walk, and Kong vault
Ouch.
So I opted to lighten the deadlift because I figured my legs and back already took a pounding a few days ago. Smart move. Landmine squat I'm still getting used to but if I nail it, it'll be a powerful tool. The rest of it put me through the ringer.
TRAP BAR DEADLIFT: 3 sets of 8-12 at 275 lbs, 4-6 at 325 lbs, 12-15 at 225 lbs; mind form and endurance before upping this
LANDMINE BELT SQUAT: 12 reps into 20 ER's at 205 lbs; mind form and endurance
TURKISH GET-UP: 60 seconds AMRAP at 15 lbs
CARD DECK CIRCUIT
-CLUBS = Dumbbell High Pull at 15 lbs
-SPADES = Sledgehammer Swings each side at 30 lbs
-DIAMONDS = Clapping Push-ups
-HEARTS = Kettlebell Swings at 40 lbs
BEAST MOVEMENT: 10-15 minutes of bear crawl, lizard crawl, alligator drag, ape hops, crab walk, and Kong vault
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MONDAY 1/13/2025: CALISTHENICS PUSH & ANIMAL FLOW
PUSH-UPS: 100 reps in as few sets as possible
ARCHER PUSH-UPS: 2 sets to failure; mind form and mind breathing
HANDSTAND PUSH-UPS: 2 sets to failure; improve form
CHEST DIPS: 2 sets to failure; mind endurance
BANDED LATERAL RAISES: 2 sets of 15-20 per side with slow negative; use heavier band
COBRA PUSH-UPS: 2 sets to failure
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP
ANIMAL FLOW:
PUSH-UPS: 100 reps in as few sets as possible
ARCHER PUSH-UPS: 2 sets to failure; mind form and mind breathing
HANDSTAND PUSH-UPS: 2 sets to failure; improve form
CHEST DIPS: 2 sets to failure; mind endurance
BANDED LATERAL RAISES: 2 sets of 15-20 per side with slow negative; use heavier band
COBRA PUSH-UPS: 2 sets to failure
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP
ANIMAL FLOW:
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TUESDAY 1/14/2025: CALISTHENICS LEGS & STRETCHING
SQUATS: 100 reps in as few sets as possible; consider using vest
ALTERNATING SPRINT LUNGES: 100 reps, 50 reps per side, in as few sets as possible
ALTERNATING STEP-UPS: 2 sets to failure; add 20 lb vest
COSSACK SQUATS: 2 sets to failure; add 20 lb vest
NORDIC CURL: 2 sets to failure with band
3D LUNGES: 60 seconds AMRAP; consider using vest
SINGLE PAUSE CALF RAISES: 2 sets to failure
STRETCHING: Deep squat, side split, 90/90 stretch, bridge and reach, rolling crucifix, cobra, downward dog, rag doll, hip hinge, side reach stretch
SQUATS: 100 reps in as few sets as possible; consider using vest
ALTERNATING SPRINT LUNGES: 100 reps, 50 reps per side, in as few sets as possible
ALTERNATING STEP-UPS: 2 sets to failure; add 20 lb vest
COSSACK SQUATS: 2 sets to failure; add 20 lb vest
NORDIC CURL: 2 sets to failure with band
3D LUNGES: 60 seconds AMRAP; consider using vest
SINGLE PAUSE CALF RAISES: 2 sets to failure
STRETCHING: Deep squat, side split, 90/90 stretch, bridge and reach, rolling crucifix, cobra, downward dog, rag doll, hip hinge, side reach stretch
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WEDNESDAY 1/15/2025: CALISTHENICS PULL
PULL-UPS: 50 pull-ups in as few sets as possible
ARCHER PULL-UPS: 2 sets to failure; improve form
CHIN-UPS: 2 sets to failure
INVERTED ROWS: 2 sets to failure
COMMANDO PULL-UPS: 2 sets to failure; be sure to use v bar
TRX FACE-PULLS: 2 sets of 10
ROPE CLIMB: 60 seconds AMRAP; improve form
PULL-UPS: 50 pull-ups in as few sets as possible
ARCHER PULL-UPS: 2 sets to failure; improve form
CHIN-UPS: 2 sets to failure
INVERTED ROWS: 2 sets to failure
COMMANDO PULL-UPS: 2 sets to failure; be sure to use v bar
TRX FACE-PULLS: 2 sets of 10
ROPE CLIMB: 60 seconds AMRAP; improve form
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THURSDAY 1/16/2025: CALISTHENICS CORE & CAPOEIRA
You know it's the second time running through this split, I'm gonna ask again: @neilarey @Damer we need a Capoeira based workout! We have plenty for Boxing, Muay Thai, Karate and Tae Kwon Do, time for Capoeira!
CRUNCHES: 100 reps in as few sets as possible
TRI-SET
HANGING PIKES + BLACK WIDOW KNEE SLIDES + WINDSHIELD WIPERS: 2 sets to failure; mind endurance
TRI-SET
L-SIT + RUSSIAN TWISTS + OAK TREE STEP-OUTS: 2 sets to failure
TRI-SET
DRAGON FLAG + BUTTERFLY SIT-UPS + TRX FALL-OUTS: 2 sets to failure; MIND FORM
REVERSE HYPER-EXTENSIONS: 60 seconds AMRAP
CAPOIERA: 10 minutes of skill and stance training
You know it's the second time running through this split, I'm gonna ask again: @neilarey @Damer we need a Capoeira based workout! We have plenty for Boxing, Muay Thai, Karate and Tae Kwon Do, time for Capoeira!
CRUNCHES: 100 reps in as few sets as possible
TRI-SET
HANGING PIKES + BLACK WIDOW KNEE SLIDES + WINDSHIELD WIPERS: 2 sets to failure; mind endurance
TRI-SET
L-SIT + RUSSIAN TWISTS + OAK TREE STEP-OUTS: 2 sets to failure
TRI-SET
DRAGON FLAG + BUTTERFLY SIT-UPS + TRX FALL-OUTS: 2 sets to failure; MIND FORM
REVERSE HYPER-EXTENSIONS: 60 seconds AMRAP
CAPOIERA: 10 minutes of skill and stance training
I have put it on the list for us to work on - bear with us because that list is pretty long! @Scorpion King 
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FRIDAY 1/17/2025: FULL BODY FOREST CALISTHENICS
Nothing like a forest workout in the wintertime to make you feel strong but also question your life choices. In case you're wondering, it was notably more bearable than doing it in the summertime.
JUMP SQUATS: 2 sets to failure into mechanical drop set of air squats with 15 lb backpack
DECLINE PUSH-UPS: 2 sets to failure into mechanical drop set of regular push-ups with 15 lb backpack
WALKING LUNGES: 2 sets to failure with drop set, 15 lb backpack to nothing
ROPE PULL-UPS: 2 sets to failure with drop set, 15 lb backpack to nothing
INCHWORMS: 2 sets to failure; improve form to hit the hamstrings more
RUCKING: 30 minutes with a 15 lb backpack
Nothing like a forest workout in the wintertime to make you feel strong but also question your life choices. In case you're wondering, it was notably more bearable than doing it in the summertime.
JUMP SQUATS: 2 sets to failure into mechanical drop set of air squats with 15 lb backpack
DECLINE PUSH-UPS: 2 sets to failure into mechanical drop set of regular push-ups with 15 lb backpack
WALKING LUNGES: 2 sets to failure with drop set, 15 lb backpack to nothing
ROPE PULL-UPS: 2 sets to failure with drop set, 15 lb backpack to nothing
INCHWORMS: 2 sets to failure; improve form to hit the hamstrings more
RUCKING: 30 minutes with a 15 lb backpack
Scorpion King
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Hero
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Posts: 605
Pronouns: He/himPosts: 605
MONDAY 1/20/2025: CHEST, TRICEPS, & CARDIO
INCLINE BARBELL PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 165 lbs; improve form before upping these
DUMBBELL BENCH PRESS: 12 reps into 20 ER's at 85 lbs; mind endurance
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 25 lbs, 4-6 at 35 lbs, 12-15 at 10 lbs
CABLE KICKBACKS: 12 reps into 20 ER's at 25 lbs
SKULL CRUSHER: 60 seconds AMRAP at 30 lbs
TREADMILL: 15 minutes steady pace at 3.5 mph
INCLINE BARBELL PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 165 lbs; improve form before upping these
DUMBBELL BENCH PRESS: 12 reps into 20 ER's at 85 lbs; mind endurance
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 25 lbs, 4-6 at 35 lbs, 12-15 at 10 lbs
CABLE KICKBACKS: 12 reps into 20 ER's at 25 lbs
SKULL CRUSHER: 60 seconds AMRAP at 30 lbs
TREADMILL: 15 minutes steady pace at 3.5 mph