Here are 4 “levels” of commitment that are briefly described. Choose one that you strive towards and see if you set yourself up for success or failure. The hour you spend in the gym is very valuable and so is the time before and after your workout. There are many things you can do to optimize the return of the workout that you do. This checklist will give you a few tips on what to do and maybe what not to do. This article is written to help you and to highlight some areas that might help you in your fitness journey.

Levels:

Level 0 - “I’d like no progress and maybe even some regression. I lack motivation and I have not made any progress in a while. My lack of progre...

Skill

"Ogar"

14min AMRAP of

3 PWR Snatches

1 Ring MU

12 Wall balls

Rx: 135/93 & 20/14

Int: 105/68 & 16/12 3 Unassisted pull-ups

Scaled: 75/53 & 14/10 or lower 3 Burpee jumping pull-ups

WOD

Deadlift 6x3, E2M

Start @ 75% and increase if possible

Rx, INT, Scaled

AHAP

Swift

40-30-20-10

Cal row

Wallballs

It happens to the best of us. Something will get in the way off you going to the gym and that is fine. You are not a professional athlete and it’s going to happen.

The most important thing to do at that point is to break the momentum. Don’t let a temporary rut or mishap get you too far from your goals.

Here is a short list of things to consider when it’s time to get back to the gym.

1. Motivation is gone. Many gym goers believe that motivation is what they struggle with and stops them from the gym, however, motivation is not the problem. Someone who doesn't miss a workout view themselves as someone who works out, that’s just what they do. They’ve done so many wor...

Skill

21-15-9

Cal row

Burpee

WOD
Squat Clean + 2 PJ

EMOM for 15min

Start light and finish heavy

Increase every other round

Rx, INT, Scaled

AHAP

Skill

12min EMOM (alt.)

15/12 Cal Row

20/15 Cal bike

rest 3min 12min

EMOM (alt.)

200m Run

10 Burpee

Skill

DLs

6x3, E2.5M

Start @ 80% and increase if possible

WOD