Ethan Helbig Workout of the Day 0
30:00 AMRAP
2-4-6-8-10-12-14-etc….
push ups
walking lunges(can be weighted in a goblet hold or bear hug)
burpees
*run 200m after each round
rps count towars score and the run is equal to 1 rep each round
with DB or KB
Ethan Helbig Workout of the Day 0
30:00 AMRAP at steady pace
400m run or 1:30 run
20 mnt climbers
16 hand release push ups
12 alt step ups(box, chair, wall or stairs)
8 burpees with no jump or clap
3 sets
15 v ups
:30 side plank
:30 super man hold
These can be single arm if you only have 1 DB, KB or pressable object
Ethan Helbig Workout of the Day 0
1 round – :30 ME and :30 rest
air squats
push ups
sit ups
double unders or toe taps
This round is going to set the rep scheme for the rest of the workout. Get as many reps in as you can during that :30 period. If you do 18 push ups in your :30 time frame, then you will do 18 push ups during the rounds of your workout. You will set your rep scheme for each movement during this 4:00 time period and then go right into your workout. Write down your reps as you go and be ready to begin your rounds at the 4:00 mark and deduct that from your total score. No you can not use a different clock, we want to keep it at :30 rest before the workout starts.
10 rounds for time
air squats
push ups
sit ups
double unders
*your rep scheme is the reps that you set during the first 4:00 section.
Ethan Helbig Workout of the Day 0
Deck Of Cards Tuesday!
cards 1-10(do the movement that goes with the suit and reps on the card)
Hearts- chair dips
Diamonds- goblet squats(backpack, DB or KB) (FS at 95/65 can be subbed)
Clubs- v ups or tuck crunches
Spades – renegade row or SA row if you only have 1 DB or KB. Reps will be on each arm
Jacks and queens – 200m or :40 run
kings and Aces – 3 burpee samplers
NO JOKERS
Biceps, Triceps and abs
Use any objects you have
4 sets
10 curls
10 tricep ext over head
10 weighted sit ups
Ethan Helbig Workout of the Day 0
Can also use a DB or KB if you have one
10 rounds tabata
-split jumps
-russian kb swing (can use backpack or milk jugs)
-hs hold
-triangle push ups
Ethan Helbig Workout of the Day 0
you can use your backpack, DB or KB
backpack, DB or kb here
Death by WOD
1) death by – 1-2-3-4-5-6-until failure
air squats + push ups
rest 5:00
2) death by – 1-2-3-4-5-6-until failure
burpees + sit ups
*for both workout, you have to do both movements in the same minute. for example, rounds 1 is 1 air squat + 1 push up. round 10 will be 10 air squats + 10 push ups. you continue to add 1 rep until you can not fit both movements. Then, rest 5:00 and do the second workout in the same fashion.
Ethan Helbig Workout of the Day 0
4 rounds at steady pace
20 walking lunges with weight (backpack)
16 glute bridges with backpack
12 push ups with backpack on
:60 run with backpack
4 rounds at steady pace
12 FR walking lunges(bar, DB or KB)
10 weighted glute bridge(bar, kb or db)
12 weighted push ups with backpack
:60 run with back pack
4 rounds not for time
:30 plank
:20 side plank each side
20 russian twist
whatever you have laying around that is odd to hold and somewhat heavy. Can be a human, laundry basket full of detergent bottles, an old TV, your dog, your kid, trash bag full of toilet paper rolls, a backpack full of bricks. You name it, it can be used. Now carry that thing around your house, neighborhood, or anywhere you feel like walking for 1:00 on and :30 rest for 6 sets.
Ethan Helbig Workout of the Day 0
50-40-30-20-10
Double-unders
Sit-ups
if you do not have a jump rope, toe taps for the same reps will be the sub.
Rest 5:00
50 burpees for time
Rest 5:00
10 rounds for time
5 chair dips
5 push ups
10 air squats
Ethan Helbig Workout of the Day 0
Deck Of Cards Tuesday!
cards 1-10(do the movement that goes with the suit and reps on the card)
Hearts- squat jumps
Diamonds- HSPU or HS hold for seconds
Clubs- V-ups or tuck crunches
Spades – Single Arm row(each arm)(can use a DB, KB, weighted bag, cement block or anything of weight)
Jacks and queens – 200m or :40 run
kings and Aces – 5 burpees
NO JOKERS
can use kb or weighted object of choice. milk jug of sand or rocks would work well.
can use any weight you find necessary or just body weight. A barbell could be used for half the reps at higher loads
Ethan Helbig Workout of the Day 0
2 rounds
10 jumping jacks
10 air squats
10 push ups
10 crossover kicks
10 scorpions
use your backpack or some kinds of heavy carrying objects for 15-20 steps. can be multiple trips
can use a boc or a sturdy step up surface
if you have a bar this is an option
4 rounds for time
15 backpack thrusters
12 back pack snatches
9 burpees
6 step ups with back pack on each leg
rest 2:00 btw rounds
4 rounds for time
15 thrusters with DB’s (or 8 SA on each if 1 DB)
12 alt DB snatch
9 burpees
6 step ups w/DB ea leg
rest 2:00 btw rnds
4 rounds for time
15 thrusters 95/65
12 alt DB snatch
9 burpees
6 weight step ups on each leg
rest 2:00 btw rnds
