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I recently helped good friends of mine, Ben Alderman and Blair Morrison, put on a cool lifestyle challenge competition.  I got to program the workouts to help the participants with their weight loss goals for this comp and was asked not to post them on my own site til it was over….well, that day has come.


A little gymnastics work from Sean Lind then one of the workouts I designed myself.


Vivendi Lab. Week 13. Thursday.


5 x 5 Dips on Stationary Dip or Parellel Bars

Add weight each round.  Pause for 5 seconds at the bottom each time.


5 x 3 Weighted Pull Up


10 min AMRAP
1 round of Cindy
(5 pull ups, 10 push ups, 15 squats)
5 power cleans 135/95

Rest 5 min

10 Min AMRAP
1 round of Cindy
(5 pull ups, 10 push ups, 15 squats)
7 power cleans 115/75




If you can’t add weight to the dips or pull ups that is fine.  Work a slow negative for both movements, even if you have to break up the sets of 3 and 5 to do so.


For the AMRAPs.  The goal is to choose a style of pull up, push up and weight for clean that allows you to keep moving fast.  Do not do band pull ups.  Getting in the band takes too long.  Do jumping or ring rows.  Go to your knees on the push up if you need to.  If you can’t string multiple sets of power cleans at that weight, lower it down a little for both rounds.  Goal should be to get 5-10 rounds or more in BOTH AMRAPs (total of 10-20 rounds).



2 Responses to “Party Next Door”

  1. Jeff

    Love the workouts. Wasn’t until a month ago that I realized this type of programming is for elites. I’m loving the challenges and continue to work to not having to scale. Keep up the good work!

  2. Ray

    8 rounds + 5 on the first part
    7 rounds + 25 on the second half.
    exact same power out put for both parts according to beyond the white board. 169.8 (ft*lbs)/sec avg power output.

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