Not the sexual kind, the workout kind. Like that workout buddy that does a few extra reps when you’re struggling, that adjusts your weights before it’s your turn, and that peels you off the floor at the end of the workout. Find that friend for this one. I’m guessing this will be a really funContinue reading ““Friends With Benefits””
Category Archives: 30+ Minutes
“Murph Ready”
Another good one if you’re preparing to do Murph (or double Murph) on Memorial Day weekend and you don’t want to be completely crushed by it. Did this at the track this morning and managed four rounds plus 400m (I think). WORKOUT — AMRAP in 30 Minutes: 800m Run 20 Push Ups 50 Air SquatsContinue reading ““Murph Ready””
“#MurphPrep”
This one is from @ropeclimb. Workout for Wednesday, May 12th, 2021 — AMRAP in 40 Minutes: 10 Pull Ups 20 Push Ups 30 Air Squats 400m Run It’s a school day. If you don’t have 40 minutes, just cut the time on this one. Also, don’t rip your hands. If your hands are on theContinue reading ““#MurphPrep””
“Pump House”
Get your pump on with this one. We did it this morning. It took 35-40 minutes. No big breaks, but no hussle between exercises either. Workout for Monday, May 10th, 2021 — 100 Cal Bike/Row 100 Bench Press/Push Up 100 Box Jump/Weighted Squat 100 Push Press/Strict Press 100 Kettlebell Swing/Hang Clean *Pick one of theContinue reading ““Pump House””
“Sub or Grinder?”
I think it’s a grinder. Workout for Sunday, May 2nd, 2021 — 3 Rounds: 20 Push Press (95/65) 500m Row 30 Hang Cleans 500m Row 40 Back Squats 500m Row Sub dumbbells if needed. Cardio subs are 400m run, 1000m bike or an alternative 2 minute cardio option.
“Half Century”
Enjoy. Workout for Friday, April 30th, 2021 — 50 Rounds: 3 Toes to Bar 2 Pistols 1 Power Clean (135/95) Remember, you do need to do 50 reps of that power clean. Pick your weight accordingly. Consider KBS as a sub for T2B if needed. Subs for pistols can be pistols on a box orContinue reading ““Half Century””
“So NOT Joking”
This is a workout posted on the HAM Plan as an April Fool’s joke. Here at the HAN Plan, we don’t make jokes about workouts. Workout for Saturday, April 3rd, 2021 — 100 Cal Row 100 Burpees Over the Rower 90 Cal Row 90 Wall Balls (20/14) — sub jumping squat 80 Cal Row 80Continue reading ““So NOT Joking””
“(FRE)EMOM”
I do love a good EMOM. I also like a workout with choices depending on how/what you’re feeling. I’m feeling a little beat up, so I might show myself some love tomorrow. What will you do? Workout for Tuesday, March 30th, 2021 — 30 Minute EMOM: Evens = 200m/250m Row (or equivalent 50ish second cardio)Continue reading ““(FRE)EMOM””
“Ugh, Monday”
Not looking forward to the start of another work week over here. Workout for Monday, March 29th, 2021 — 5 Rounds for Time: 400m Run 20 Hang Snatches (95/65) 20 Push Ups 20 Overhead Squats If you’re subbing dumbbells, you can do DB snatches and OH lunges. If you don’t fancy that, you could subContinue reading ““Ugh, Monday””
“Outrun the Bear”
Can you outrun the bear? Work out for Sunday, March 28th, 2021 — 3 Mile Row Every 3 Minutes, Perform 1 Bear Complex* (135/95) *1 Bear Complex = 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press We haven’t had a long slog Sunday workout in a while, soContinue reading ““Outrun the Bear””
HAN Plan Workouts 