Wod

[Hardly_Hangin]

Intensity Squat, 1x5
Volume Squat, 4x5

Superset weighted chins with RDLs, both 4x5

 

[sargent]

Wendler week 3 squats
pullups
DB incline press
2 miles with a 29# pack

 

[thinhorn_AK]

Intervals on my concept 2 rower.

-5k warmup, easy ~ 20:45
-6x500m negative split; 1:54,1:53,1:51,1:48,145,1:42

-push ups 3x15 (I’ve been meaning to do more of these, I’m really lazy about this particular exercise for some reason so I have a goal to just do them consistently, since I don’t do them I sort of suck at them).

-walking dogs ~ 3 miles, wore my go ruck pack with 35lbs in it.

 

[mtwarden]

5 miles (700’ ) with Tiny Elvis; heat wave is over and near normal temps—now just need some snow

 

[brca005]

20 rounds of 10 with 20# vest:
Ring Rows
Push ups
Squats

2 mile walk with 40# pack

 

[Marbles]

4 hr (20 mi) Z1.

 

[JD Jones]

Full Body Day 4
Saturday, Jan 17, 2026 at 9:51am

Leg Press Horizontal (Machine)
Set 1: 270 lbs x 22
Set 2: 460 lbs x 10
Set 3: 460 lbs x 10
Set 4: 460 lbs x 10

Incline Bench Press (Barbell)
Set 1: 185 lbs x 15
Set 2: 225 lbs x 8
Set 3: 225 lbs x 8
Set 4: 225 lbs x 8

Pull Up (Weighted)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 12
Set 3: 15 lbs x 10

Front Raise (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Overhead Triceps Extension (Cable)
Set 1: 110 lbs x 12
Set 2: 110 lbs x 12
Set 3: 110 lbs x 12

Bicep Curl (Barbell)
Set 1: 80 lbs x 10
Set 2: 80 lbs x 10
Set 3: 80 lbs x 10

Standing Calf Raise (Machine)
Set 1: 243 lbs x 12
Set 2: 243 lbs x 14
Set 3: 243 lbs x 12

Treadmill 30 min

 

[thinhorn_AK]

Sunday:

Kettlebell: 70lb (32kg)
-10x10 one hand swing
-10 Turkish getups
-5x10 goblet squats
-10x6 pull-ups (dead hang)
-3x12 bicep curl (all for show) 35lb dumbell
-5x10 pushups

I’m determined to get better at pushups, it sounds so stupid I just never liked doing them so I just skipped them or did them on/off/randomly over the years. At work Friday, I got challenged to a push up contest and I won but it was really hard and it shouldn’t have been, I also noticed my face was super red, I was probably holding my breath while I did them. Anyways, new goal is 100 pushups a day for a month.

 

[JD Jones]

Full Body Day 1
Sunday, Jan 18, 2026 at 9:20am

Squat
Set 1: 135 lbs x 14
Set 2: 225 lbs x 12
Set 3: 225 lbs x 12
Set 4: 225 lbs x 12

Bench Press (Barbell)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 12
Set 3: 235 lbs x 9

T Bar Row
Set 1: 90 lbs x 15
Set 2: 135 lbs x 11
Set 3: 135 lbs x 11
Set 4: 135 lbs x 11

Lateral Raise (Dumbbell)
Set 1: 35 lbs x 11
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Skullcrusher (Barbell)
Set 1: 90 lbs x 10
Set 2: 90 lbs x 11
Set 3: 90 lbs x 8

Seated Incline Curl (Dumbbell)
"Slow-3-1-3"
Set 1: 30 lbs x 14
Set 2: 30 lbs x 12
Set 3: 30 lbs x 10

Cable Crunch
Set 1: 210 lbs x 12
Set 2: 210 lbs x 12
Set 3: 210 lbs x 12

Treadmill 30 mins

 

[Marbles]

8 miles. I was not feeling great today and cut the run short (and walked a good bit).

 

[thinhorn_AK]

8 miles. I was not feeling great today and cut the run short (and walked a good bit).

I think that NOT stopping and slowing down is what really cut my cycling race “career” short. I remember heading out for 120 mile rides and having dead legs from the beginning. I’d power through those rides and just push myself deeper into the fatigue hole when I’d have been better served just soft pedaling for an hour and going home and recovering.

I always look back at those years and realize how dumb I trained. I remember so many times I’d be heading out for an easy 30 minute recovery run only to bump into the Tuesday evening “fun run” which was well known to be an easy warmup over to this golf course then turned into an all out race for 2x2 mile laps before jogging home as a group. My 30 minute recovery run would turn into a 7 miles race with 4 of those miles at all out race pace….more fatigue.

Then it would happen again at the Thursday evening reaper ride, a 30 mile bike ride that was an all out 100% effort. We’d meet at the edge of the city and head up this valley that was fairly flat, it was a full pace effort, the deal was that the first one to get to this small town would turn around at the stop sign and head back to the city, whenever that person passed you on the way back, that’s where you turned around. I’d plan to hang back with slower riders but last minute decide to try to either win the workout or at least not let the local pro get out of my sight.

I wish I’d had the mindset to go easy back then, I think I never really recovered from workouts and as a result I was never primed for peak all out efforts because I was in a deep state of fatigue all the time. I’ve learned joe to adjust expectations and plans when needed. Better late than never I suppose.

 

[mtwarden]

^ Zone 2 for the win

5 miles (700') with Tiny Elvis this morning

 

[mtwarden]

strength train this afternoon

squats 5/3/1+/amrap
bench 5/3/1+/amrap
pull-ups 22-22-22
dips 2 x 35
core

 

[sargent]

Wendler week 3 bench press
overhead press
squats
2 miles with a 29# pack

 

[JD Jones]

Active rest day
40 mins on the treadmill w/ incline of course

 

[Jbark60]

Friday
50 dumbbell alternating snatch 50#
15 burpee box jump over
40 db snatch
15 bbjo
30 db snatch
15 bbjo
20 db snatch
15 bbjo
10 db snatch
15 bbjo
14:34

Sunday
20 min clock
10 rounds
30 double unders
30 air squats
max cals on assault bike in remaining time
121 cals

 

[thinhorn_AK]

Rowing:
-2x5k (3 min rest) stayed in zone 2 (<140bpm)

-100 pushups (did some after the workout, finished the 100 at work)
-DB shrugs 3x10 45lbs
-DB curls 3x10 35lbs

 

[brca005]

10 rounds:
KB Deads x5
Goblet cleans x5
Push ups x10

 

[Elkfitness]

Going to start adding to this page every day to keep myself going

20 minute run, walk, conversational pace

Single leg hamstring curls 3×12 - 60#

Split squat in squat rack with weight on lead leg, $135# 8 reps followed by 8 pull-ups - 3 sets

Standard squat

185# two sets of 10, each set followed by 8 pull-ups.

Superset

Dumbbell bench / one arm row

70# 3 sets of 10

Dumbbell Shoulder press

35# 3 sets of 8

Back extension, body weight times 12 reps for two sets.

Core work

Alternating Superman on knees – 10 reps each side x 2 sets

Various crunch movements – 100 reps

25 minute walk home


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[stoneag]

4x
Sumo DL
Single Leg RDL
Lat Pullovers
Plank Pull through

4x
Kettlebell Swings
Hamstring curls
DB Rows
Z press shoulder press