Tom Roth 10/22/25 Tom Roth 10/22/25

Thursday, October 23

Workout

3 rounds for time of:

400m run
40 wallballs (20/14 lb)
400m run
20 handstand push-ups

Tom Roth 10/21/25 Tom Roth 10/21/25

Wednesday, October 22

Rest day or make-up day

Tom Roth 10/20/25 Tom Roth 10/20/25

Workout

9-15-21-15-9 reps for time of:

Deadlift (225/155 lb)
Lateral burpee-over-bar

Tom Roth 10/19/25 Tom Roth 10/19/25

Workout

For time:

30 muscle-ups

Tom Roth 10/18/25 Tom Roth 10/18/25

Workout

For load:

Choose a lift
7-7-7-7-7

Tom Roth 10/17/25 Tom Roth 10/17/25

Rest day or make-up day

Tom Roth 10/16/25 Tom Roth 10/16/25

Workout

5 rounds, each for time of:

50 ft backward sled drag
4 front squats (205/145 lb)
20 GHD sit-ups

Rest as needed between rounds

Tom Roth 10/15/25 Tom Roth 10/15/25

Workout

Every 4 minutes for 20 minutes of:

20/15 cal bike erg
10 push press (155/105 lb)

Tom Roth 10/14/25 Tom Roth 10/14/25

Workout

9-15-21-15-9 reps for time of:

Box jumps (24/20 in)
Pull-ups

Tom Roth 10/13/25 Tom Roth 10/13/25

Rest day or make-up day