Tom Roth 10/6/25 Tom Roth 10/6/25

Tuesday, October 7

Workout

For time:

12 bar muscle-ups
24 burpees
9 bar muscle-ups
18 burpees
6 bar muscle-ups
12 burpees
3 bar muscle-ups
6 burpees

Tom Roth 10/5/25 Tom Roth 10/5/25

Monday, October 6

Rest day or make-up day

Tom Roth 10/4/25 Tom Roth 10/4/25

Workout

3 rounds for max reps of:

0:30 toes-to-bar
30/22 cal air bike
Max rep strict handstand push-ups

Rest 2:00

Tom Roth 10/3/25 Tom Roth 10/3/25

Workout

3 rounds for time with a partner of:

80 wallballs (20/14 lb)
60 pull-ups
400m farmers carry (50 lb)

Tom Roth 10/2/25 Tom Roth 10/2/25

Workout

Sumo Deadlift

3-3-3-3-3-3-3

Tom Roth 10/1/25 Tom Roth 10/1/25

Rest day or make-up day

Tom Roth 9/30/25 Tom Roth 9/30/25

Workout

For time:

20/15 cal row
50 sit-ups
20/15 cal row
40 sit-ups
20/15 cal row
30 sit-ups
20/15 cal row
20 sit-ups
20/15 cal row
10 sit-ups

Tom Roth 9/29/25 Tom Roth 9/29/25

Workout

Every minute on the minute for 20 minutes of:

3 thrusters

Tom Roth 9/28/25 Tom Roth 9/28/25

Workout

“Helen”

3 rounds for time of:

400m run
21 kettlebell swings (53/35 lb)
12 pull-ups

Tom Roth 9/27/25 Tom Roth 9/27/25

Rest day or make-up day