Convinced You Should Start Lifting? Try This Workout

Jake Thorp
Jake is a competitive crossfit athlete and 85 kg weightlifter based out of Albany, NY. He is the in-house weightlifting coach at Crossfit Beyond as well as a crossfit L1 trainer there. He has recently graduated from the College of Saint Rose and has a bachelor's of Science in Molecular biology. He has been involved with the fitness industry for over five years, between personal training, corporate fitness, crossfit, and weightlifting. During his free time he trains and competes throughout the northeast region, and enjoys experiencing the great outdoors as often as possible. Find him on Instagram @hammerofthorp for movement demos and training tips.
Hey 20somethings, remember the piece from earlier this week about women who lift? Well here’s a sample workout if you’ve decided to take the plunge, or if you just want to switch things up. Try to push through all four days, and fellas, don’t be afraid to try it as well. It’s quite a burner.

Day 1: Strength

– Workout:

1. Lunges: 3 sets of 14 reps each leg

2. Back squats: 3 sets of 12 reps

3. Hip bridge: 3 sets 12

4. Flat Plank: Hold for 30 sec each set, 2 sets

5. 35 Burpees AS FAST AS POSSIBLE. Record time

6. Finisher: Run 1 Mile


Day 2: Speed Intervals

Warmup: Jog ¼ mile, stretch and mobilize what you need (hips, hamstrings a must)

– Workout:

1. Interval training

45 second fast paced running (This should be a challenging and tiring speed, nearly your maximum speed) 30 seconds walking, Repeat interval scheme for 27 minutes.

Note: If using treadmill, sprint range should be between 6-8 mph, and walking speed should be around 2.5-3 mph. I recommend setting the incline to 1-1.5 as well.

– Cooldown: Low-level bike for 6-8 minutes


Day 3: Strength Training/ light conditioning

– Warmup: 30 Jumping Jacks

– Workout:

1. Wide grip Lat Pull-Down: 2 sets 12

2. Kettle Bell Swings: 3 sets 25 reps

Note: dumbbell can be used if kettle bell not available

3. Pushups: 2 sets of as many as you can do

4. Sumo Deadlift High Pull: 3 sets 10

5. Sprinter Crunches: 2 sets 20 reps

6. Finisher: 1 mile run at moderate pace


Day Four: Modified Filthy

– Warmup: 3-5 minutes on bike, stretch

– Workout: Perform 25 repetitions of each exercise continuously in as little time as possible:

1. 25 Box jumps

2. 25 kettle bell swings (16-20 lbs)

3. 25 dumbell shoulder push press

4. 25 Air squats

5. 25 burpees

6. 25 situps

Finisher: Run ½ mile on incline (incline should be set to level 2-3) as fast as possible.


Did you make it through the whole workout? Comment below with your experience!


Source :

Mad Ten