Mon 23/3/20


“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.


Row Warmup

40 Seconds @ 22 Strokes Per Minute
40 Seconds @ 24 Strokes Per Minute
40 Seconds @ 26 Strokes Per Minute

30 Seconds Each

Push-up Plank Hold (Top) Video
Active Spidermans Video

Alternating Shoulder Taps Video
Active Twisted Cross Video

Inchworm to Push-up Video
Hollow Hold Video

Push-up Plank Hold (Bottom) Video
Push-up to Down Dog Video

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here


Click Here


Pigeon Pose: 1 Minute Each Side


Back Squat

Build to a Heavy Set of 5

“Simple Plan”

3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row



  • Athletes will build to a Heavy Set of 5 Back Squats in today’s strength piece
  • Bodyweight movements are the highlight of this simple triplet conditioning workout
  • The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement
  • We expect times these three rounds to take around 9-15 minutes to complete


  • Choose a push-up variation that allows you to complete at least sets of 5 within the workout
  • The 35 reps shouldn’t take more than 1:30 to complete
  • Adjust the reps or variation as needed



  • Knowing the push-ups follow the air squats, we can aim to cycle these 50 reps fairly quickly
  • Just squatting 1 second slower over these 3 rounds results in a difference of almost 3 minutes
  • After the 50 reps, the legs get a chance to recover while we use strictly the upper body


  • We have 105 total reps of push-ups in today’s workout
  • The upside is that the movements that surround the push-ups use different muscle groups
  • Because of this, the chest and triceps get a rest for between 3-5 minutes before having to push again
  • That being said, let’s be intelligently aggressive through the 35 reps each round
  • We still want to break these before you have to grind out reps
  • Consider the following options:
  • 1 Sets: 35
  • 2 Sets: 20-15
  • 3 Sets: 15-10-10
  • 4 Sets: 10-10-8-7
  • 5 Sets: 7-7-7-7-7
  • 6 Sets: 10-5-5-5-5-5
  • 7 Sets: 5-5-5-5-5-5-5


  • Let’s try to balance out our speed on the rower and cycle time on the air squats
  • If we’re aiming for a fast cycle time on the squats, we can aim for slow, but powerful strokes on the rower
  • Drive hard with the legs, but take your time on the recovery
  • This long recovery can reduce the amount of tension on the legs, which is beneficial for the air squats that follow
  • Use the following calories per hour as a guide for this workout:
  • 800 Calories Per Hours: ~13 Calories Per Minute
  • 900 Calories Per Hours: 15 Calories Per Minute
  • 1000 Calories Per Hours: ~17 Calories Per Minute
  • 1100 Calories Per Hours: ~18 Calories Per Minute
  • 1200 Calories Per Hours: 20 Calories Per Minute


3 Giant Sets:

10 Supinated Grip Ring Rows
20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)
:30 Second Banded Glute Bridge Hold

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