Public Workout
BWF Recommended Routine
subject
Session Notes
Clean form on dips. Pushing for smooth lockout.
Total Volume
11849
lb
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Exercises
Block A1
Pullup (Pullup)
Pullup
Load
1X
8
Recovery
hourglass_empty
0:01:30
Pullup (Pullup)
Pullup
Load
1X
8
Recovery
hourglass_empty
0:01:30
Pullup (Pullup)
Pullup
workspace_premiumPR Volume
Load
1X
7
Recovery
hourglass_empty
0:01:30
Block A2
Dip (Dip)
Dip
Load
1X
10
Recovery
hourglass_empty
0:01:30
Dip (Dip)
Dip
Load
1X
10
Recovery
hourglass_empty
0:01:30
Dip (Dip)
Dip
workspace_premiumPR Volume
Load
1X
9
Recovery
hourglass_empty
0:01:30
Block B1
Single Leg Squat
Load
1X
10
Recovery
hourglass_empty
0:01:30
Single Leg Squat
Load
1X
10
Recovery
hourglass_empty
0:01:30
Single Leg Squat
workspace_premiumPR Volume
Load
1X
10
Recovery
hourglass_empty
0:01:30
Block C1
Row (Row)
Row
Load
1X
10
Recovery
hourglass_empty
0:01:30
Row (Row)
Row
Load
1X
10
Recovery
hourglass_empty
0:01:30
Row (Row)
Row
workspace_premiumPR Volume
Load
1X
10
Recovery
hourglass_empty
0:01:30
Block C2
Pushup (BWF) (Pushup (BWF))
Pushup (BWF)
Load
1X
12
Recovery
hourglass_empty
0:01:30
Pushup (BWF) (Pushup (BWF))
Pushup (BWF)
Load
1X
12
Recovery
hourglass_empty
0:01:30
Pushup (BWF) (Pushup (BWF))
Pushup (BWF)
workspace_premiumPR Volume
Load
1X
12
Recovery
hourglass_empty
0:01:30
Block D1
Plank (Plank)
Core - Anti-Extension
Load
1X
1
Time
0:00:55
Plank (Plank)
Core - Anti-Extension
Load
1X
1
Time
0:00:55
Plank (Plank)
Core - Anti-Extension
Load
1X
1
Time
0:00:55