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Wed 08FEB23


quick minimalist workouts

*Assessment Week into an 6 week cycle + 1 week repeat of this week to re-assess.

ALAP set; rest 60sec x 2

*Score each set separately

@2010; AMRAP set; rest 2min x 3

*Score each AMRAP set

**Can modify to Extended Plank Push Ups

ALAP set/side; rest 60sec btw sides x 2

*Score time/side

**Can modify to Side Plank from Knees,

Forearm Side Plank if Side Plank is < 30sec

D. Run

For Time; 5k

*Score total time

**Run on track or pre-map your course with:


add muscle, build strength, feel energized

A. Incline Dumbbell Bench Press:

5-5-5 linear

3-3 linear

rest 2 min

- 8-9.5 RPE.

(5 sets)

B1. Wide Bent Over Cable Row

5-7 reps; rest 60 sec btw legs x 3

- 7-8 RPE.

B2. Cable Pull Throughs

20 reps

rest 2 min


- 7-8 RPE.

C. Seated Single Leg Leg Extension:

8-10 reps/leg; rest 60 sec btw legs x3

-6-8 RPE.

D. Straight Arm Side Plank

20-40 sec/side; rest as needed x3


evidence-based, high-intensity functional fitness

12 Sets-

Every 2 min

Set 1: 2-3 Bench Press

Set 2: 3-5 Back Squat

Set 3: 5-7 Hang Power Clean

* 3 Barbells. All building tough for 4 sets each.


FT @ HARD Effort


Deadlift- 155/225#

BJO, sd- 20/24"

- 12 min cap



Not sure what a specific exercise is?

Questions? Scores?

** Put them in the comments below **

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