Deane Barker's Workouts

November 22, 2023

Wed, 22 Nov 2023 00:00:00 +0000

Est. Time:
Gear: overhead bar, box

10-9-8-7-6-5-4-3-2-1
---
Strict Pull-Ups
Burpee Box Jumps

Simple, but effective. The burpees work everything that the pull-ups don’t.

Things slow down quite a bit during the pull-ups clearly. I would open with 2-3, then drop to singles.

Great workout.

November 19, 2023

Sun, 19 Nov 2023 00:00:00 +0000

Est. Time:
Gear: bar, rower, jump rope, wall ball

5 Power Cleans (185#)
900m Row
136 DUs
41 Burpees Over Bar
28 Deadlifts
65 Wall Balls

This was a weird one. It was a partner workout on the board, so double every number there.

I did it as a single. The cap was 30 minutes, and I would have made it too…if not for the wall balls. Ran itno those like a brick wall. I literally did them in 13 rounds of five.

Murder.

October 18, 2023

Wed, 18 Oct 2023 00:00:00 +0000

Est. Time: 20mn
Gear: ab mat, KB

AMRAP 20
---
9 Sit-Ups
7 KBS (70#)
5 HRPU
3 Burpees
1 Strict Pull-Up

This was just a mover after a travel cycle in which I got really sick. It got me going, but I sucked at it. I think I got 7 rounds?

I timed the first round at 1:10, fresh. It went downhill from there.

October 6, 2023

Fri, 6 Oct 2023 00:00:00 +0000

Est. Time:
Gear: bike, ab mat, KB

10x
---
10 Cal Bike
10 Sit-Ups
10 KBS (55)

Good mover. I would normally go heavier on the KBS, but my lower back a little messed up right now.

October 5, 2023

Thu, 5 Oct 2023 00:00:00 +0000

Est. Time:
Gear: bike

10x
---
15 Cal Bike
15 Air Squats

I started with the skier, but my lower back started to hurt, so I switched to the bike after a couple of rounds.

October 2, 2023

Mon, 2 Oct 2023 00:00:00 +0000

Est. Time:
Gear: rower, ab mat

10x
---
15 Cal Row
10 Sit-Ups

I started with 15 sit-ups per round (to make the row), but I started to cramp, so I backed it off.

September 18, 2023

Mon, 18 Sep 2023 00:00:00 +0000

Est. Time:
Gear: bike

10x
---
10 Cal Bike
10 Air Squats

I’m nursing a stupid lower back tweak, so I was just doing this to move around a bit. Seemed to go pretty well – back didn’t bother me much.

July 16, 2023

Sun, 16 Jul 2023 00:00:00 +0000

Est. Time:
Gear: Assault Bike, GHD, heavy barbell

10x
---
10 Cal Bike
5 GHDs
1 Power Clean (225#)

July 14, 2023

Fri, 14 Jul 2023 00:00:00 +0000

Est. Time:
Gear: Assault Bike, ab mat

50-40-30-20-10
Assault Bike Cals

10-20-30-40-50
Sit-Ups

July 10, 2023

Mon, 10 Jul 2023 00:00:00 +0000

Est. Time:
Gear: rower, barbell, KBs, ab mat

10x
---
250m Row
5 Strict Press (135#)

--then--

5x
---
100' Farmer's Carry (70# x 2)
10 Sit-Ups

July 6, 2023

Thu, 6 Jul 2023 00:00:00 +0000

Est. Time:
Gear: barbell, overhead bar

15x
---
3 Power Cleans (185#)
3 C2B Pull-Ups

July 2, 2023

Sun, 2 Jul 2023 00:00:00 +0000

Est. Time: ???
Gear: rower, dumbbell

10x
---
250m Row
5 Dumbbell Push Press (each arm)

April 19, 2023

Wed, 19 Apr 2023 00:00:00 +0000

Est. Time: 30min
Gear: bike, ab mat, KB

Every 5min for 30min
---
20 Sit-Ups
20 KBS
Max cals on bike

April 15, 2023

Sat, 15 Apr 2023 00:00:00 +0000

Est. Time: 27min
Gear: KBs, dumbbells, bag, sled

5x
---
100' Farmer's Carry (70#x2)
100' One-Arm Farmer's Carry (100#; 50' left, 50' right)
100' One-Arm Overhead KB Carry (70#; 50' left, 50' right)
100' Sandbag Carry (100#)
100' Box Push (+45#)

April 13, 2023

Thu, 13 Apr 2023 00:00:00 +0000

Est. Time:
Gear: bike, ab mat, barbell

10x
---
12 Cal AB
9 Sit-Ups
6 Hang Power Snatch (95#)
3 Burpees Over Bar

April 9, 2023

Sun, 9 Apr 2023 00:00:00 +0000

Est. Time:
Gear: barbell, overhead bar

10-9-8-7-6-5-4-3-2-1
---
Deadlift (225#)
Burpees Over the Bar
L-sit

April 2, 2023

Sun, 2 Apr 2023 00:00:00 +0000

Est. Time:
Gear: bike, ab mat, plate

10x
---
12 Cal Bike
9 Sit-Ups
6 Plate G2OH

March 8, 2023

Wed, 8 Mar 2023 00:00:00 +0000

Est. Time:
Gear: bike, heavy dumbell, barbell

7x
---
15 Cal Assault Bike
50' One-Handed Farmers Carry (100#)
5 Push Press (135#)
50' One-Handed Farmers Carry (100#)

Good workout. Wanted 10 rounds, but I ran out of time.

March 7, 2023

Tue, 7 Mar 2023 00:00:00 +0000

Est. Time: ???
Gear: barbell, skier

10x
---
250m Ski
3 Power Snatch (145#)

Good workout. Made it up – couplets can be murder. I hadn’t snatched over 135# in a while, and the extra 10# felt like a lot.

March 1, 2023

Wed, 1 Mar 2023 00:00:00 +0000

Est. Time: ???
Gear: barbell, bike

10x
---
10 Cal BikeErg
7 Push-ups
5 Power Cleans (135#)

February 27, 2023

Mon, 27 Feb 2023 00:00:00 +0000

Est. Time: ???
Gear:

3x
---
100' Farmer's Carry (70# x 3)
100' One-Armed Dumbbell Carry (100#)
100' Med Ball Carry (100#)
100' Burpee Broad Jumps
100' Walking Lunge

February 20, 2023

Mon, 20 Feb 2023 00:00:00 +0000

Est. Time: ???
Gear: barbell, ab mat

10x
---
X Air Squats
X Push-ups
X Sit-ups
X Barbell Rows
X Burpees Over the Bar

January 14, 2023

Sat, 14 Jan 2023 00:00:00 +0000

Est. Time:
Gear: ...everything?

25 Reps of Each
---
Push Ups
Cal Row
Goblet Squats (55#)
Cal Ski
Wall Balls
Cal Bike
Sit-Ups
KB Push Press - L
KB Push Press - R
Box Jumps
KBS
Ring Rows

Garbage workout. Literally just made it up on the spot.

January 13, 2023

Fri, 13 Jan 2023 00:00:00 +0000

Est. Time:
Gear: barbell, bench

10-9-8-7-6-5-4-3-2-1
---
Deadlift (135#)
Bench Press
Power Clean

This is a derivation of Linda. The key was that I only used one bar. I actually racked and de-racked the barbell for the bench press.

It’s a good cardio workout. Made my back a little sore.

I should do it at 155# next time.

January 11, 2023

Wed, 11 Jan 2023 00:00:00 +0000

Est. Time: 25min
Gear:

10x
---
3 Power Cleans (185#)
5 Burpees Over the Bar
7 Cal Row

What was amazing about this is how feeble I was on the rower. I would get back to the rower after the cleans and the burpees, and I think I was rowing at like a 400 cal pace, which is absurd. I would just pull, and there was just…nothing.

I tried to do 2:00 a round, but I think I ended up doing 2:30.

January 6, 2023

Fri, 6 Jan 2023 00:00:00 +0000

Est. Time:
Gear: heavy dumbbells, bar, box

5x
---
5 Dumbbell Rows (each arm; 100#)
5 Power Snatch (95#)
5 Burpees Over the Bar
5 Box Jumps

Total garbage workout. Literally thought it up while I was doing the first round.

Effective, though. No complaints.

January 1, 2023

Sun, 1 Jan 2023 00:00:00 +0000

Est. Time:
Gear: bike heavy dumbbell

7x
---
15 Cal Bike
50' One-Arm Farmer's Carry (R; 100#)
5 Burpees
50' One-Arm Farmer's Carry (L; 100#)

Good workout, but quick. I’d carry to the other end of the gym, do the burpees there, then carry back.

December 31, 2022

Sat, 31 Dec 2022 00:00:00 +0000

Est. Time: 30min
Gear: barbell, rower, skier

With a partner.

2023m row

3x
---
20 Front Squats (115/75)
23 Power Snatch
20 Push Press
23 Burpees Over the Bar

2023m ski

This was a Saturday workout, to celebrate New Years Eve 2022 (hence the 2023 motif).

People seemed to love it. I gave them the option of subbing a 1-mile run for the row or the ski, but no one did that.

December 28, 2022

Wed, 28 Dec 2022 00:00:00 +0000

Est. Time: ???
Gear: barbell, GHD

10x
---
5 Power Snatch (115#)
5 Burpees Over the Bar
5 GHDs

A long one. All the movements are very…big. Full-body stuff.

December 22, 2022

Thu, 22 Dec 2022 00:00:00 +0000

Est. Time:
Gear: dumbell, barbell, sled, rack

7x
---
Max Effort Dumbbell Rows (100#; each arm)
Max Effort Strict Overhead Press (135#)
100' Sled Push

Good mover. I set out to do 10 rounds, but just ran out of gas.