• 3x5@185lb deadlift
• 3x8 ring push-ups

World’s greatest warmups

4min Tabata 44lb kettlebell swings

Superset:

• 8 wall slides
• 8 ring push-ups
• 8 ring rows

Then:

• 1x5@135lb deadlifts

3 rounds superset:

• 6@50lb rear leg elevated split squats
• 8 ring pushups
• 8 ring rows

Then:

• Tabata (3 min) alternating side Copenhagen plank

Tabatas alternating:

• Pushups
• Ab work

Then:

• Wall handstand holds: 3x

Warmup

• foam rolling
• 5/side worlds greatest stretch
• 5 squat sky reaches
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 2 minutes on the erg
• 10 kneeling lean backs
• 10 goblet squats

3 rounds of:

• 5 pullups
• 7 walking lunges per side w/ 35lb and 44lb kb
• 7 ab wheel rollouts

2 rounds of:

• 6 inverted rows
• 6 ring pushups
• 25sec Copenhagen plank per side

Warmup

• foam rolling
• 5/side worlds greatest stretch
• 5 squat sky reaches
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 2 minutes on the erg
• 10 kneeling lean backs
• 10 goblet squats

3 rounds of:

• 5 pullups
• 6 shrimp squats
• 7 ab wheel rollouts

2 rounds of:

• 6 inverted rows
• 6 ring pushups
• 10sec tucked hanging leg hold

Warmup

• foam rolling
• 5/side worlds greatest stretch
• 5 squat sky reaches
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 1 minutes on the erg
• 12 goblet squats

3 rounds of:

• 5 pullups
• 6 shrimp squats
• 6 ab wheel rollouts

2 rounds of:

• 3 ring dips
• 6 44lb SLRDLs
• 25sec Copenhagen plank per side

2 rounds of:

• 7 inverted rows
• 6 ring pushups
• 10sec tucked hanging leg hold

Finished with eccentric calf raises with a 35lb db

Warmup

• foam rolling
• 5/side worlds greatest stretch
• 5 squat sky reaches
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 2 minutes on the erg
• 5 goblet squats

3 rounds of:

• 5 pullups
• 5 shrimp squats
• 5 ab wheel rolloups

3 rounds of:

• 3 ring dips
• 5 44lb SLRDLs
• 25sec Copenhagen plank per side

3 rounds of:

• 6 inverted rows
• 6 ring pushups
• 10sec tucked hanging leg hold

Finished with eccentric calf raises with a 35lb db

Warmup

• foam rolling
• 2 minutes on the erg
• 5/side worlds greatest stretch
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 15 goblet squats

3 rounds of:

• 4 pullups
• 4 ring dips
• 25sec Copenhagen plank per side

90sec rest after each bullet point

Ran out of time to do the rest of the workout 🙁

I realized that I need a habit of working out daily. While looking for a pattern that would work for me, I stumbled on the r/bodyweightfitness Recommended Routine. It seems perfect, so I’m easing into it starting today.

I’m tweaking it as I work on my setup (needed a new pullup bar and dip setup).

Warmup

• foam rolling
• 2 minutes on the erg
• 5/side worlds greatest stretch
• 5/side shoulder dislocates with a band
• 5 squat sky reaches
• 15 goblet squats
• 10 arch hangs
• 10 bar deadlifts

3 rounds of:

• 5 shrimp squats
• 4 pullups

3 rounds of:

• 6 135lb RDLs
• 6 pseudo planche pushups

3 rounds of:

• 25sec Copenhagen plank per side
• 10sec tucked hanging leg hold

90sec rest after each bullet point

Finished with eccentric calf raises with a 35lb db

10min AMRAP:

• 5 pullups
• 10 pushups
• 15 hip thrusts

6 rounds + 8 reps