WHEYD Programming

SAMPLE DAY

A - Sumo Deadlift

7 reps every 2 minutes. E2MOM (every 2 minutes on the minute).

  • 0-2 minutes - 7 reps
  • 2-4 minutes - 7 reps
  • 4-6 minutes - 7 reps
  • 6-8 minutes - 7 reps

B1 - Incline Dumbbell Bench Press

3 sets.

Each set: 10 reps, straight into:

B2 - Goblet Reverse Lunch

10 reps.

3 sets.

Rest 60 seconds before beginning B1 again.

 

C1 - Single Arm Dumbbell Row

3 sets.

Each set: 10 reps e/s, straight into:

C2 - Shoulders Elevated Barbell Hip Thrust

12 reps.

3 sets.

Rest 60 seconds before beginning C1 again.

 

D1 - Banded Standing Pallof Press

3 sets.

Each set: 10 reps e/s, straight into:

D2 - Rope Cable Tricep Pushdown

12 reps.

3 sets.

Rest 60 seconds before beginning D1 again.

 

- Finisher 4 RFT @ sustainable pace 

1. Air Bike - 15 kcals

2. Single Arm Farmers Carry (16/24kg DB or KB)

 

Time needed: 60 minutes.