Sunday 12th April 2026

5 rounds: 3xMDB 45kg -> 2xaxle 80kg -> 1xlog 90kg
1round: 3xlog 95kg -> 2xaxle 85kg -> amrap MDB 50KG (4)
4rounds stone to shoulder: 80 -> 80 -> 100 -> 100

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Thursday 9th April 2026

Dumbbell press
6 x 30kg
6 x 30kg
6 x 30kg

Axle clean and press
2 x 75kg
2 x 75kg
2 x 75kg
2 x 75kg
2 x 75kg

Viper press
1 x 80kg
1 x 80kg
1 x 80kg
1 x 80kg PR

Log press
3 x 87.5kg
3 x 87.5kg

Dumbell press (fatgrip)
2 x 40kg
2 x 40kg
2 x 40kg
2 x 40kg
2 x 40kg
2 x 40kg
2 x 40kg
2 x 40kg

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Wednesday 8th April 2026

Trap bar deadlift
8 x 220kg
8 x 220kg PR

Farmers walk
65kg - 20m
80kg - 20m
90kg - 20m
90kg - 20m

Sled pull
60kg - 20m
90kg - 20m
120kg - 20m
120kg - 20m

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Sunday 29th March 2026

Log press
1 x 60kg
1 x 60kg
1 x 70kg
1 x 80kg
1 x 90kg
1 x 97.5kg
1 x 97.5kg
1 x 102.5kg

Farmers (time)
60kg - 0:50 (fatgrips)
60kg - 0:50
60kg - 0:40

Sandbag carry
90kg - 20m
90kg - 20m
90kg - 20m
90kg - 20m (to shoulder)

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Saturday 28th March 2026

Belt squat
8 x 100kg
8 x 140kg
8 x 140kg
8 x 190kg
8 x 190kg

Sandbag to shoulder
1 x 110kg
1 x 110kg
1 x 110kg
1 x 110kg

Atlas stone
4 x 80kg
4 x 80kg
4 x 80kg (1m30+-) PR
3 x 100kg
3 x 100kg
3 x 100kg PR

Barbell hold (behind back)
80kg - 0:50
80kg - 0:50

Deadhang
30kg - 0:30
30kg - 0:30

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Thursday 26th March 2026

Axle clean and press
2 x 77.5kg
2 x 77.5kg
2 x 77.5kg
2 x 77.5kg
2 x 77.5kg

Viper press
1 x 80kg
1 x 80kg
1 x 80kg
1 x 80kg

Log press
3 x 87.5kg
3 x 87.5kg

Dumbell press (fatgrip)
2 x 40kg
2 x 40kg
2 x 40kg
2 x 40kg
2 x 40kg
2 x 40kg
2 x 40kg
2 x 40kg

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Monday 23rd March 2026

Sled pull
60kg - 20m
60kg - 20m
90kg - 20m
90kg - 20m
120kg - 15m
120kg - 15m

Trap bar deadlift
8 x 217.5kg
8 x 217.5kg PR

Farmers walk
65kg - 20m
80kg - 20m
80kg - 20m
90kg - 10m
90kg - 10m
90kg - 10m
90kg - 10m

Barbell hold (behind back)
120kg - 0:30
120kg - 0:30

Deadhang
0:50
0:50

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Sunday 22nd March 2026

Log press
1 x 60kg
1 x 70kg
1 x 80kg
1 x 80kg
1 x 90kg
1 x 100kg

3 rounds: object to shoulder -> 10m fatgrip farmers 56kg. 90Kg sandbag - 95Kg husafell - 113kg sandbag - 100kg slamball

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Thursday 19th March 2026

Dumbbell press
8 x 27.5kg
8 x 27.5kg
8 x 27.5kg
8 x 27.5kg (Pushpress)

Axle clean and press
2 x 75kg
2 x 75kg
2 x 75kg
2 x 75kg
2 x 75kg

Viper press
1 x 77.5kg
1 x 77.5kg
1 x 77.5kg
1 x 77.5kg
1 x 77.5kg
1 x 77.5kg

Log press
3 x 85kg
3 x 85kg
3 x 85kg
3 x 85kg

Dumbell press (fatgrip)
1 x 40kg
1 x 40kg
1 x 40kg
1 x 40kg
1 x 40kg
1 x 40kg

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Tuesday 17th March 2026

Sled pull
60kg - 20m
90kg - 20m
90kg - 20m
110kg - 15m
110kg - 15m
110kg - 15m

Trap bar deadlift
8 x 212.5kg
8 x 212.5kg
8 x 212.5kg
8 x 212.5kg PR

Frame carry
65kg - 20m
80kg - 20m
80kg - 20m
90kg - 15m
90kg - 15m
90kg - 15m

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Sunday 15th March 2026

90min time. Sets/reps/rust zelf indelen.
60x60kg log viper press.
30x64kg atlas stone to shoulder.

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Friday 13th March 2026

Dumbbell press
8 x 25kg
8 x 25kg
8 x 25kg
8 x 25kg (pushpress)

Axle clean and press
2 x 72.5kg
2 x 72.5kg
2 x 72.5kg
2 x 72.5kg
2 x 72.5kg

Viper press
1 x 75kg
1 x 75kg
1 x 75kg
1 x 75kg
1 x 75kg
1 x 75kg (emom) PR

Log press
3 x 82.5kg
3 x 82.5kg
3 x 82.5kg
3 x 82.5kg

Db clean and press
1 x 35kg
1 x 35kg
1 x 35kg
1 x 35kg
1 x 35kg
1 x 35kg

Circus dumbell
1 x 42.5kg

Monster dumbell
1 x 50kg
1 x 60kg PR

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Tuesday 10th March 2026

Sled pull
80kg - 20m
80kg - 20m
100kg - 20m
100kg - 20m
100kg - 20m

Trap bar deadlift
8 x 205kg
8 x 205kg
8 x 205kg
8 x 205kg

Frame carry
65kg - 20m
75kg - 20m
75kg - 20m
83kg - 20m
83kg - 20m
83kg - 20m

Barbell hold (behind back)
105kg - 0:30
105kg - 0:30

Deadhang
0:45
0:45

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Sunday 8th March 2026

OH medley - 5 rounds
25Kg DB -> 60kg axle -> 30Kg DB -> 70Kg axle -> 75kg log
Farmer carry - 3 rounds
75Kg 10sec hold -> 10m -> 10s hold
Sandbag to shoulder into carry
5 reps - 80Kg to shoulder + 10m run

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Friday 6th March 2026

Belt squat
8 x 80kg
8 x 100kg
8 x 100kg
8 x 130kg
8 x 130kg

Sandbag to shoulder
3 x 80kg
3 x 80kg
3 x 80kg

Atlas stone
2 x 80kg
2 x 80kg (1m40)
2 x 100kg
2 x 100kg
2 x 100kg (1m40)

Barbell hold (behind back)
80kg - 0:40
80kg - 0:40
80kg - 0:40

Deadhang
15kg - 0:30
15kg - 0:30

Atlas stones waren kut. Ene keer lap ik ze in 1 keer. Andere keer lijk ik geen grip te hebben en heb ik 2-3 pogingen nodig om te lappen.

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Wednesday 4th March 2026

Dumbbell press
8 x 22.5kg
8 x 22.5kg
8 x 22.5kg
8 x 22.5kg (pushpress)

Axle clean and press
3 x 70kg
3 x 70kg
3 x 70kg
3 x 70kg

Viper press
1 x 72.5kg
1 x 72.5kg
1 x 72.5kg
1 x 72.5kg
1 x 72.5kg
1 x 72.5kg (emom)

Log press
3 x 77.5kg
3 x 77.5kg
3 x 77.5kg

Db clean and press
1 x 35kg
1 x 35kg
1 x 35kg
1 x 35kg
1 x 35kg
1 x 35kg

gisteren nachtshift gehad, eerste in 3maand. Kan er niet goed tegen, was redelijk kapot xD Ibuprofen voor hoofdpijn, preworkout om wakker te blijven xD

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Tuesday 3rd March 2026

Sled pull
60kg - 20m
80kg - 20m
80kg - 20m
100kg - 20m
100kg - 20m

Trap bar deadlift
8 x 190kg
8 x 190kg
8 x 190kg

Frame carry
65kg - 20m
75kg - 20m
75kg - 20m
85kg - 20m

Barbell hold (behind back)
95kg - 0:30
95kg - 0:30

Deadhang
0:40
0:40

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Sunday 1st March 2026

Circuit medley. 3rounds
2xkg KB carry - 3x10m --> Elke 10m spring terug + 3x70Kg SB to shoulder. --> 30M sledpull, slee + 100kg --> Deadhang
Sandbag ladder. 3rounds
70/75/80Kg to shoulder --> 2x100kg to chest --> 80/75/70 to shoulder

RIP longen damn!

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Friday 27th February 2026

Belt squat
12 x 80kg
12 x 80kg
12 x 80kg
12 x 100kg
12 x 100kg

Sandbag to shoulder
2 x 80kg
2 x 80kg
2 x 80kg
2 x 80kg (One motion)

Atlas stone
2 x 80kg
2 x 80kg
2 x 80kg (1m30+-) PR
2 x 100kg
2 x 100kg PR

Barbell hold (behind back)
85kg - 0:40
85kg - 0:40
85kg - 0:40

Deadhang
10kg - 0:30
10kg - 0:30
10kg - 0:30
10kg - 0:30

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Wednesday 25th February 2026

Dumbbell press
10 x 20kg
10 x 20kg
10 x 20kg
10 x 20kg (Pushpress)

Axle clean and press
3 x 65kg
3 x 65kg
3 x 65kg
3 x 65kg
3 x 65kg
3 x 65kg

Viper press
1 x 67.5kg
1 x 67.5kg
1 x 67.5kg
1 x 67.5kg
1 x 67.5kg
1 x 67.5kg (Emom)

Log press
3 x 72.5kg
3 x 72.5kg
3 x 72.5kg

Db clean and press
1 x 32.5kg
1 x 32.5kg
1 x 32.5kg
1 x 32.5kg
1 x 32.5kg
1 x 32.5kg (Fatgrip)

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