Public Workout
BWF Recommended Routine
subject
Session Notes
No notes.
Total Volume
13289
lb
format_list_bulleted
Exercises
Block A1
Pullup (Pullup)
Pullup
workspace_premiumPR Weight
Load
1X
9
@10.0lbs
Recovery
hourglass_empty
0:01:30
Pullup (Pullup)
Pullup
workspace_premiumPR Weight
Load
1X
9
@10.0lbs
Recovery
hourglass_empty
0:01:30
Pullup (Pullup)
Pullup
workspace_premiumPR Weight
workspace_premiumPR Volume
Load
1X
8
@10.0lbs
Recovery
hourglass_empty
0:01:30
Block A2
Dip (Dip)
Dip
workspace_premiumPR Weight
Load
1X
11
@10.0lbs
Recovery
hourglass_empty
0:01:30
Dip (Dip)
Dip
workspace_premiumPR Weight
Load
1X
11
@10.0lbs
Recovery
hourglass_empty
0:01:30
Dip (Dip)
Dip
workspace_premiumPR Weight
workspace_premiumPR Volume
Load
1X
10
@10.0lbs
Recovery
hourglass_empty
0:01:30
Block B1
Single Leg Squat
Load
1X
11
Recovery
hourglass_empty
0:01:30
Single Leg Squat
Load
1X
11
Recovery
hourglass_empty
0:01:30
Single Leg Squat
workspace_premiumPR Volume
Load
1X
11
Recovery
hourglass_empty
0:01:30
Block C1
Row (Row)
Row
Load
1X
11
Recovery
hourglass_empty
0:01:30
Row (Row)
Row
Load
1X
11
Recovery
hourglass_empty
0:01:30
Row (Row)
Row
workspace_premiumPR Volume
Load
1X
11
Recovery
hourglass_empty
0:01:30
Block C2
Pushup (BWF) (Pushup (BWF))
Pushup (BWF)
Load
1X
13
Recovery
hourglass_empty
0:01:30
Pushup (BWF) (Pushup (BWF))
Pushup (BWF)
Load
1X
13
Recovery
hourglass_empty
0:01:30
Pushup (BWF) (Pushup (BWF))
Pushup (BWF)
workspace_premiumPR Volume
Load
1X
13
Recovery
hourglass_empty
0:01:30
Block D1
Plank (Plank)
Core - Anti-Extension
Load
1X
1
Time
0:01:00
Plank (Plank)
Core - Anti-Extension
Load
1X
1
Time
0:01:00
Plank (Plank)
Core - Anti-Extension
Load
1X
1
Time
0:01:00