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Feb 28, 2021

Week 9 | March 2021

MONDAY

Mar 01, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

Every Minute For 3 Minutes (3 Sets):
20-30 Second Seated L Sit Hold
 
Every Minute For 3 Minutes (3 Sets):
20 Plank Bounces
 
Every Minute For 3 Minutes (3 Sets):
20-30 Second Superman Hold
 
5 Rounds For Time:
(10 Minute Time Cap):
15 Deadlift Jumps
10 Inchworms
5 Burpees

Modifications

VIDEO DEMOS

VIDEO DEMOS

Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE
 
Plank Bounce:
https://youtu.be/Hcvhq-pSFfU
 
Superman Hold:
https://youtu.be/Ng85KpmpITE
 
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
 
Inchworm:
https://youtu.be/2N-vP_P13hY
 
Burpee:
https://youtu.be/YbnnsqGosjE

WORKOUT

Workout

Every Minute For 3 Minutes (3 Sets):
20-30 Second Seated L Sit Hold
 
Every Minute For 3 Minutes (3 Sets):
20 DB Plank Slides
 
Every Minute For 3 Minutes (3 Sets):
20-30 Second Weighted Superman Hold
 
5 Rounds For Time: 
(20 Minute Time Cap)
15 DB Deadlifts
10 DB Hang Power Cleans
5 Burpees Over DB

Modifications

VIDEO DEMOS

VIDEO DEMOS

Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo
 
Weighted Superman Hold:
https://youtu.be/j4zv7gU9rxg
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
 
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 6 Minutes (3 Sets):
24 Weighted Sit Ups + 20-30 Second High Plank Hold
 
5 Rounds For Time: (20 Minute Time Cap)
15 DB Deadlifts
10 DB Hang Power Cleans
5 Burpees Over DB
 
Every Minute For 3 Minutes (3 Sets):
20-30 Second Seated L Sit Hold
 
Every Minute For 3 Minutes (3 Sets):
20 DB Plank Slides
 
Every Minute For 3 Minutes (3 Sets):
20-30 Second Weighted Superman Hold

Modifications

Substitution For 8 Back Squats:
8 DB Front Squats + 30 Seconds High To Low Planks / 8 DB Front Rack Lunges + 30 Seconds High To Low Planks / 32 Jumping Air Squats

VIDEO DEMOS

VIDEO DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo
 
Weighted Sit Up:
https://youtu.be/ko5lmSY9l_o
 
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
DB Hang Power Clean:
https://youtu.be/ZMSSnB0EzOY
 
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
 
Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo
 
Weighted Superman Hold:
https://youtu.be/j4zv7gU9rxg

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
2 Low Hang Power Snatch + 2 Overhead Squat
 
Every 2 Minutes For 6 Minutes (3 Sets):
Snatch Balance + 3 Overhead Squats
45-55% Of 1rm Squat Snatch
 
Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 6 Minutes (3 Sets):
24 Weighted Sit Ups + 20-30 Second High Plank Hold
 
5 Rounds For Time: (20 Minute Time Cap)
15 Deadlifts
10 Hang Power Cleans
5 Burpees Over Bar
 
Every Minute For 3 Minutes (3 Sets):
20-30 Second Seated L Sit Hold
 
Every Minute For 3 Minutes (3 Sets):
20 DB Plank Slides
 
Every Minute For 3 Minutes (3 Sets):
 
20-30 Second Weighted Superman Hold

Modifications

VIDEO DEMOS

VIDEO DEMOS

Low Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
Weighted Sit Up:
https://youtu.be/ko5lmSY9l_o
 
High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
 
Deadlift:
https://youtu.be/lXUUM1itAkU
 
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
 
Burpee Over Bar:
https://youtu.be/l2NePOvFXas
 
Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo
 
Weighted Superman Hold:
https://youtu.be/j4zv7gU9rxg

Workout

Part A)
Every 3 Minutes For 15 Minutes (5 Sets):
 
Pause At The Knee Power Snatch +
Pause Below The Knee Power Snatch

Set 1 - 2: 50-60% Of 1rm Squat Snatch
Set 3 - 5: 60-70% Of 1rm Squat Snatch
 
Part B)
Every 2 Minutes For 4 Minutes (2 Sets):
3 Pause Overhead Squat (3 Seconds Pause At Bottom)

Every 2 Minutes For 4 Minutes (2 Sets):
3 Snatch Balance
50-60% Of 1rm Squat Snatch
 
Part C)
2 Sets:
10 DB Tate Press
30 Second V Ups

*Rest As Needed*

2 Sets:
10 DB Skull Crushers
30 Second Handstand Hold

VIDEO DEMOS

Pause At The Knee Power Snatch:
https://youtu.be/9Zj3UjWvAoU

Pause Below The Knee Power Snatch:
https://youtu.be/4Ru8mKw0tJY

Tempo Overhead Squat:
https://youtu.be/iaj6zdfZhTI

Squat Snatch Balance:
https://youtu.be/bqQJy2EtH4k

DB Tate Press:
https://youtu.be/yaBmtkjBKjw

V Up:
https://youtu.be/Ollh8Wz7Kx8

DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo

Handstand Hold:
https://youtu.be/gaH4Z2Vt7BY


TUESDAY

Mar 02, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

50 - 40 - 30 - 20 - 10 Reps Of:
(10 Minute Time Cap)
 
Bicycle Kicks (Each Side)
Mountain Climber Twists
Butterfly Sit Ups
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Push Up Down Dog
10 Hollow Rocks
10 Second Pike Hold

Modifications

VIDEO DEMOS

VIDEO DEMOS

Bicycle Kick:
https://youtu.be/U53yjkjNF-0
 
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
Hollow Rock:
https://youtu.be/AmuzrW4vytk
 
Pike Hold:
https://youtu.be/MQ4O2PYPsJM

WORKOUT

Workout

50 - 40 - 30 - 20 - 10 Reps Of:
(20 Minute Time Cap)
 
Calorie Bike
Mountain Climber Twists
Butterfly Sit Ups
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Push Up Down Dog
10 Banded Hollow Lat Pulldowns
10 Second Pike Hold

Modifications

Substitution For 50-40-30-20-10 Calorie Bike:
50-40-30-20-10 Calorie On Any Machine / 100-80-60-40-20 Double Unders / Single Unders / 25-20-15-10-5 Burpees
 
Substitution For 10 Second Pike Hold:
10 Second Feet Elevated Pike Hold / 10 Second Handstand Hold / 1 Wall Walk

VIDEO DEMOS

VIDEO DEMOS

Mountain Climber Twist:
https://youtu.be/cB211wggl4E
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
Banded Hollow Lat Pulldown:
https://youtu.be/kgsTUUzLRWo
 
Pike Hold:
https://youtu.be/MQ4O2PYPsJM

WORKOUT

Workout

Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 3-5 Strict Pull Ups
Station 2: 6 Single Arm DB Floor Press (Each Side)
Station 3: 9 Banded Weighted Hip Thrusts
Station 4: 12 DB Tate Press
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Push Up Down Dog
10 Banded Hollow Lat Pulldowns
10 Second Pike Hold
 
50 - 40 - 30 - 20 - 10 Reps Of:
(20 Minute Time Cap)
Calorie Bike
Mountain Climber Twists
Butterfly Sit Ups

Modifications

Substitution For 3-5 Strict Pull Ups:
5-8 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows
 
Substitution For 10 Second Pike Hold:
10 Second Feet Elevated Pike Hold / 10 Second Handstand Hold / 1 Wall Walk
 
Substitution For 50-40-30-20-10 Calorie Bike:
50-40-30-20-10 Calorie On Any Machine / 100-80-60-40-20 Double Unders / Single Unders / 25-20-15-10-5 Burpees

VIDEO DEMOS

VIDEO DEMOS

Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Single Arm DB Floor Press:
https://youtu.be/wfbOMZhnRso
 
Banded Weighted Hip Thrust:
https://youtu.be/vKNix1CXNX0
 
Tate Press:
https://youtu.be/yaBmtkjBKjw
 
Push Up Down Dog:
 
Banded Hollow Lat Pulldown:
https://youtu.be/kgsTUUzLRWo
 
Pike Hold:
https://youtu.be/MQ4O2PYPsJM
 
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Strict Press + 3 Push Press
45-55% Of 1rm Strict Press
 
Every Minute For 3 Minutes (3 Sets):
10-20 Second Jerk Overhead Hold
60-70% Of 1rm Jerk
 
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 3-5 Strict Pull Ups
Station 2: 6 Single Arm DB Floor Press (Each Side)
Station 3: 9 Banded Weighted Hip Thrusts
Station 4: 12 DB Tate Press
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Push Up Down Dog
10 Banded Hollow Lat Pulldowns
10 Second Handstand Hold
 
50 - 40 - 30 - 20 - 10 Reps Of:
(20 Minute Time Cap)
Calorie Bike
Mountain Climber Twists
Butterfly Sit Ups

Modifications

Substitution For 3-5 Strict Pull Ups:
5-8 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows
 
Substitution For 10 Second Handstand Hold:
10 Second Feet Elevated Pike Hold / 1 Wall Walk
 
Substitution For 50-40-30-20-10 Calorie Bike:
50-40-30-20-10 Calorie On Any Machine / 100-80-60-40-20 Double Unders / Single Unders / 25-20-15-10-5 Burpees

VIDEO DEMOS

VIDEO DEMOS

Strict Press:
https://youtu.be/rDxIXuA75Ww
 
Push Press:
https://youtu.be/cEwY4LL-hgU
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Single Arm DB Floor Press:
https://youtu.be/wfbOMZhnRso
 
Banded Weighted Hip Thrust:
https://youtu.be/5FkUW6nIjcc
 
Tate Press:
https://youtu.be/yaBmtkjBKjw
 
Banded Hollow Lat Pulldown:
https://youtu.be/kgsTUUzLRWo
 
Handstand Hold:
https://youtu.be/gaH4Z2Vt7BY
 
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU

Workout

Part A)
Every 3 Minutes For 15 Minutes (5 Sets):
 
Pause At The Knee Power Clean +
Pause Below The Knee Power Clean

Set 1 - 2: 50-60% Of 1rm Squat Clean
Set 3 - 5: 60-70% Of 1rm Squat Clean
 
Part B)
Every 2 Minutes For 10 Minutes (5 Sets):

10 Seconds Jerk Dip Hold + Split Jerk
70% Of 1rm Split Jerk
 
Part C)
3 Sets:
5 Single Arm Bent Over Rows (Each Side)
8 DB Assisted Leg Romanian Deadlifts (Each Side)

*Rest As Needed*

VIDEO DEMOS

Pause At The Knee Power Clean:
https://youtu.be/6Q5zdR0wiw4

Pause Below The Knee Power Clean:
https://youtu.be/qz0syEdqyJs

Jerk Dip Hold:
https://youtu.be/BNgRC91IWp8

Split Jerk:
https://youtu.be/sHT50XslTBc

Single Arm DB Bent Over Row:
https://youtu.be/TDyP-uLxtq0

DB Single Leg Assisted Romanian Deadlift:
https://youtu.be/bSSllR6MoZs


WEDNESDAY

Mar 03, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

As Many Rounds As Possible In 8 Minutes:
8 Shoulder Tap Push Ups
8 Bodyweight Good Mornings
8 Crossbody V Ups
 
3 Sets:
10 Reverse Lunges
10 Deadbugs
*Banded Optional
 
*Rest As Needed*
 
3 Sets:
10 Reverse Lunge To Knee Jumps (Each Side)
10 Psoas March
*Banded Optional

Modifications

Substitution For 10 DB Box Step Over:
10 DB Sumo Squats / 10 DB Split Lunges (Each Side)
 
Substitution For 10 Box Switch Jumps:
10 Reverse Lunge To Knee Jumps (Each Side) / 20 High Knees / 10 Split Lunges (Each Side)
 
Substitution For 8 Box Jumps:
16 Vertical Jumps / 16 Jumping Air Squats / 16 Pop Squats / 8 Squat To Lunge

VIDEO DEMOS

VIDEO DEMOS

Shoulder Tap Push Up:
https://youtu.be/zTCVCdJS4Wo
 
Bodyweight Good Morning:
https://youtu.be/NM97bDC2Wns
 
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
 
Reverse Lunge:
https://youtu.be/eMLKiDyxg4I
 
Deadbug:
https://youtu.be/HC-becwtGkg
 
Reverse Lunge To Knee Jump:
https://youtu.be/Ft7nvtR9T6g
 
Psoas March:
https://youtu.be/de17F2IWB9E

WORKOUT

Workout

3 Sets:
10 DB Box Step Overs
10 Banded Deadbugs
 
*Rest As Needed*
 
3 Sets:
10 Box Switch Jumps
10 Banded Psoas March
 
As Many Rounds As Possible In 12 Minutes:
8 KB Deadlifts
8 KB Russian Swings
8 Box Jumps

Modifications

Substitution For 10 DB Box Step Over:
10 DB Sumo Squats / 10 DB Split Lunges (Each Side)
 
Substitution For 10 Box Switch Jumps:
10 Reverse Lunge To Knee Jumps (Each Side) / 20 High Knees / 10 Split Lunges (Each Side)
 
Substitution For 8 Box Jumps:
16 Vertical Jumps / 16 Jumping Air Squats / 16 Pop Squats / 8 Squat To Lunge

VIDEO DEMOS

VIDEO DEMOS

DB Box Step Over:
https://youtu.be/-YvO_8BXuow
 
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
 
Box Switch Jump:
https://youtu.be/kDQj4GJQUzs
 
Banded Psoas March:
https://youtu.be/de17F2IWB9E
 
KB Russian Swing:
https://youtu.be/KAMbttiX7Vw
 
Box Jump:
https://youtu.be/rNaluifn1BA

WORKOUT

Workout

Every Minute For 5 Minutes (5 Sets):
5 Front Squats
50-60% Of 1rm Front Squat
 
*Rest 2 Minutes*
 
Every Minute For 5 Minutes (5 Sets):
30-40 Seconds High To Low Planks
 
As Many Rounds As Possible In 12 Minutes:
8 KB Deadlifts
8 KB Russian Swings
8 Box Jumps
 
3 Sets:
10 DB Box Step Overs
10 Banded Deadbugs
 
*Rest As Needed*
 
3 Sets:
10 Box Switch Jumps
10 Banded Psoas March

Modifications

Substitution For 5 Front Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 10 DB Goblet Squats
 
Substitution For 8 Box Jumps:
16 Vertical Jumps / 16 Jumping Air Squats / 16 Pop Squats / 8 Squat To Lunge
 
Substitution For 10 DB Box Step Over:
10 DB Sumo Squats / 10 DB Split Lunges (Each Side)
 
Substitution For 10 Box Switch Jumps:
10 Reverse Lunge To Knee Jumps (Each Side) / 20 High Knees / 10 Split Lunges (Each Side)

VIDEO DEMOS

VIDEO DEMOS

Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
High To Low Plank:
https://youtu.be/lac7_AjvVnI
 
KB Deadlift:
 
KB Russian Swing:
https://youtu.be/KAMbttiX7Vw
 
Box Jump:
https://youtu.be/rNaluifn1BA
 
DB Box Step Over:
https://youtu.be/-YvO_8BXuow
 
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
 
Box Switch Jump:
https://youtu.be/kDQj4GJQUzs
 
Banded Psoas March:
https://youtu.be/de17F2IWB9E

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Low Hang Power Clean + 1 Pause Front Squat
45-55% Of 1rm Squat Clean
 
Every Minute For 3 Minutes (3 Sets):
8-10 Hang Power Cleans
60-70% Of 1rm Power Clean
 
Every Minute For 5 Minutes (5 Sets):
5 Front Squats
50-60% Of 1rm Front Squat
 
*Rest 2 Minutes*
 
Every Minute For 5 Minutes (5 Sets):
30-40 Seconds High To Low Planks
 
As Many Rounds As Possible In 12 Minutes:
8 Hang Power Snatch
8 Overhead Squats
8 Box Jumps
 
3 Sets:
10 DB Box Step Overs
10 Banded Deadbugs
 
*Rest As Needed*
 
3 Sets:
10 Box Switch Jumps
10 Banded Psoas March

Modifications

Substitution For 8 Overhead Squats:
8 Front Squats / 8 Front Rack Lunges / 16 Jumping Lunges
 
Substitution For 8 Box Jumps:
16 Vertical Jumps / 16 Jumping Air Squats / 16 Pop Squats / 8 Squat To Lunge
 
Substitution For 10 DB Box Step Over:
10 DB Sumo Squats / 10 DB Split Lunges (Each Side)
 
Substitution For 10 Box Switch Jumps:
10 Reverse Lunge To Knee Jumps (Each Side) / 20 High Knees / 10 Split Lunges (Each Side)

VIDEO DEMOS

VIDEO DEMOS

Low Hang Power Clean:
https://youtu.be/48Qo-94jei0
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Hang Power Clean:
https://youtu.be/CgeMWG0_9kY
 
High To Low Plank:
https://youtu.be/lac7_AjvVnI
 
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Box Jump:
https://youtu.be/rNaluifn1BA
 
DB Box Step Over:
https://youtu.be/-YvO_8BXuow
 
Banded Deadbug:
https://youtu.be/vvIiE3TyhhY
 
Box Switch Jump:
https://youtu.be/kDQj4GJQUzs
 
Banded Psoas March:
https://youtu.be/de17F2IWB9E

Workout

Part A)
Every 3 Minutes For 15 Minutes (5 Sets):
 
5 Tempo Back Squats (3 Seconds Descent)
40-50% Of 1rm Back Squat
 
Part B)
Every 2 Minutes For 10 Minutes (5 Sets):

5 Full Grip Front Squats (2 Seconds Descent / 2 Seconds Pause At Bottom)
50-60% Of 1rm Front Squat
 
Part C)
3 Sets:
10 DB Plank Slides
10 Bent Over Rows
30 Seconds Seated L Sit Hold

*Rest As Needed*

VIDEO DEMOS

Tempo Back Squat:
https://youtu.be/HsnyHv61qMo

Full Grip Front Squat:
https://youtu.be/-_Nw3jP6J1w

DB Plank Slide:
https://youtu.be/A-dNwGE3OVo

Bent Over Row:
https://youtu.be/lx-mvh10kNE

Seated L Sit Hold:
https://youtu.be/KrLAe1q_UaE


THURSDAY

Mar 04, 2021

REST DAY

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

REST DAY DEMOS

Hamstring Flow

Lower Back Flow


FRIDAY

Mar 05, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

Buy In:
20 High To Low Planks
 
3 Sets:
10 Bodyweight Bent Over Lateral Raises
10 Tricep Extensions
10 Butterfly Sit Ups
 
Buy Out:
20 High To Low Planks
 
3 Rounds For Time: (10 Minute Time Cap):
20 Plank Jumps
10 Pike Push Ups
40 Russian Twists

Modifications

Substitution For 500m Row:
15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 50 Butterfly Sit Ups + 50 Plank Jacks / 100 Jumping Jacks + 50 High Knees
 
Substitution For 200m Row:
8 Calorie On Any Machine / 10 Burpees / 15 Down Ups / 10 Broad Jumps

VIDEO DEMOS

VIDEO DEMOS

Bodyweight Bent Over Lateral Raise:
https://youtu.be/UHosGYRIfD4
 
Tricep Extension:
https://youtu.be/_o6S5sjhgIQ
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU
 
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
 
Pike Push Up:
https://youtu.be/peEYewmt8IA
 
Russian Twist:
https://youtu.be/MNYz1CiJA2g

WORKOUT

Workout

Buy In:
500m Row
 
3 Sets:
10 DB Lateral Raises
10 DB Skull Crushers
10 DB Floor Press
 
Buy Out:
500m Row
 
3 Rounds For Time: 
(10 Minute Time Cap)
200m Row
10 DB Push Press
20 Weighted Russian Twists

Modifications

Substitution For 500m Row:
15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 50 Butterfly Sit Ups + 50 Plank Jacks / 100 Jumping Jacks + 50 High Knees
 
Substitution For 200m Row:
8 Calorie On Any Machine / 10 Burpees / 15 Down Ups / 10 Broad Jumps

VIDEO DEMOS

VIDEO DEMOS

DB Lateral Raise:
https://youtu.be/ntOPR3ZhWYg
 
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
 
DB Floor Press:
https://youtu.be/zFe1KItJKfo
 
DB Push Press:
https://youtu.be/znW6BTFr6Io
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc

WORKOUT

Workout

2 Sets:
5 Single Arm DB Front Rack Lunges (Each Side)
5 DB Sumo Squat Romanian Deadlifts
 
*Rest As Needed*
 
2 Sets:
10 Split Lunges (Each Side)
5 DB Death March (Each Side)
 
Buy In:
500m Row
 
3 Sets:
10 DB Lateral Raises
10 DB Skull Crushers
10 DB Floor Press
 
Buy Out:
500m Row
 
3 Rounds For Time: (10 Minute Time Cap)
200m Row
10 DB Push Press
20 Weighted Russian Twists

Modifications

Substitution For 500m Row:
15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 50 Butterfly Sit Ups + 50 Plank Jacks / 100 Jumping Jacks + 50 High Knees
 
Substitution For 200m Row:
8 Calorie On Any Machine / 10 Burpees / 15 Down Ups / 10 Broad Jumps

VIDEO DEMOS

VIDEO DEMOS

Single Arm DB Front Rack Lunge:
https://youtu.be/4VscfrdoYAY
 
DB Sumo Squat Romanian Deadlift:
https://youtu.be/QjQbYNFzYOk
 
Split Lunge:
https://youtu.be/zpVL54TR1e0
 
DB Death March:
https://youtu.be/ksstmpzOS6E
 
DB Lateral Raise:
https://youtu.be/ntOPR3ZhWYg
 
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
 
DB Floor Press:
https://youtu.be/zFe1KItJKfo
 
DB Push Press:
https://youtu.be/znW6BTFr6Io
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts
45-55% Of 1rm Deadlift
 
Every Minute For 3 Minutes (3 Sets):
8-10 Weighted Hip Thrusts
 
2 Sets:
10 Front Rack Lunges
5 DB Sumo Squat Romanian Deadlifts
 
*Rest As Needed*
 
2 Sets:
10 Split Lunges (Each Side)
5 DB Death March (Each Side)
 
Buy In:
500m Row
 
3 Sets:
10 DB Lateral Raises
10 DB Skull Crushers
10 DB Floor Press
 
Buy Out:
500m Row
 
3 Rounds For Time: (10 Minute Time Cap):
200m Row
10 Push Press
20 Weighted Russian Twists

Modifications

Substitution For 500m Row:
15 Calorie On Any Machine / 100 Double Unders / 200 Single Unders / 50 Butterfly Sit Ups + 50 Plank Jacks / 100 Jumping Jacks + 50 High Knees
 
Substitution For 200m Row:
8 Calorie On Any Machine / 10 Burpees / 15 Down Ups / 10 Broad Jumps

VIDEO DEMOS

VIDEO DEMOS

Deadlift:
https://youtu.be/lXUUM1itAkU
 
Weighted Hip Thrust:
https://youtu.be/kxczTx009Bw
 
DB Front Rack Lunge:
https://youtu.be/lxco6qQ8mc0
 
DB Sumo Squat Romanian Deadlift:
https://youtu.be/QjQbYNFzYOk
 
Split Lunge:
https://youtu.be/zpVL54TR1e0
 
DB Death March:
https://youtu.be/ksstmpzOS6E
 
DB Lateral Raise:
https://youtu.be/ntOPR3ZhWYg
 
DB Skull Crusher:
https://youtu.be/CLcdE7sHHgo
 
DB Floor Press:
https://youtu.be/zFe1KItJKfo
 
Push Press:
https://youtu.be/cEwY4LL-hgU
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc

Workout

Part A)
Every 2 Minutes For 16 Minutes (8 Sets):

2 Pause Squat Snatch (3 Seconds Pause In Catch)

Set 1 - 4: 50-55% Of 1rm Squat Snatch
Set 5 - 8: 55-60% Of 1rm Squat Snatch
 
Part B)
Every 2 Minutes For 12 Minutes (6 Sets):

2 Squat Cleans + Split Jerk

Set 1 - 3: 50-55% Of 1rm Squat Clean And Jerk
Set 4 - 6: 55-60% Of 1rm Squat Clean And Jerk
 
Part C)
3 Sets:

6 Sumo Squat Romanian Deadlifts
40-50% Of 1rm Deadlift

*Rest As Needed*

VIDEO DEMOS

Pause Squat Snatch:
https://youtu.be/Un40bWB2huI

Squat Clean And Jerk:
https://youtu.be/_y-F40tc2ps


SATURDAY

Mar 06, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WORKOUT

Workout

5 Rounds For Time:
(20 Minute Time Cap)
200m Run
10 Burpee High Knees
10 Sumo Squats
10 Down Ups

Modifications

Substitution For 200m Run:
8 Calorie On Any Machine / 100 Mountain Climbers / 50 Plank Jacks / 50 Jumping Jacks / 50 High Knees

VIDEO DEMOS

VIDEO DEMOS

Sumo Squat:
https://youtu.be/dI84HigJuQk
 
Down Up:
https://youtu.be/E-gzFtuecIs

WORKOUT

Workout

Every 2 Minutes For 8 Minutes (4 Sets):
20 Double Unders / 40 Single Unders
12-15 Banded Pull Aparts
 
5 Sets For Time:
(20 Minute Time Cap)
 
200m Run
8 Burpee Box Jumps
8 KB Sumo Deadlift High Pulls
8 DB Thrusters
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Mountain Climber Twists / 40 Plank Jacks
 
Substitution For 200m Run:
8 Calorie On Any Machine / 100 Mountain Climbers / 50 Plank Jacks / 50 Jumping Jacks / 50 High Knees
 
Substitution For 8 Burpee Box Jumps:
8 Burpee High Knees / 8 Burpee Broad Jumps

VIDEO DEMOS

VIDEO DEMOS

Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
 
Burpee Box Jump:
https://youtu.be/BscDlKYm7Xs
 
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
 
DB Thruster:
https://youtu.be/8yPcDDvWqsE

WORKOUT

Workout

Rotate Stations Every Minute for 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Banded Monster Walks
Station 2: 8-12 Down Ups
 
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1 : 30-50 Seconds Frog Pumps
Station 2: 12 Weighted Glute Bridges
 
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Banded Reverse Hypers
Station 2: 12 Plank Around The Worlds
 
Every 2 Minutes For 8 Minutes (4 Sets):
20 Double Unders / 40 Single Unders
12-15 Banded Pull Aparts
 
*Rest 2 Minutes*
 
Every 2 Minutes For 8 Minutes (4 Sets):
20 Plank Jumps
12-15 Banded Face Pulls
 
5 Sets For Time:
(30 Minute Time Cap)
400m Run
10 Burpee Box Jumps
10 KB Sumo Deadlift High Pulls
10 DB Thrusters
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Mountain Climber Twists / 40 Plank Jacks
 
Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders
 
Substitution For 10 Burpee Box Jumps:
10 Burpee High Knees / 10 Burpee Broad Jumps

VIDEO DEMOS

VIDEO DEMOS

Banded Monster Walk:
https://youtu.be/vPyPEAabmDI
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
Frog Pump:
https://youtu.be/Osb0ucHuu3Y
 
Weighted Glute Bridge:
https://youtu.be/jqeSxPnsmFA
 
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw
 
Plank Around The World:
https://youtu.be/IkD0IyMI1TI
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
 
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
 
Banded Face Pull:
https://youtu.be/XjItcZfIZno
 
Burpee Box Jump:
https://youtu.be/BscDlKYm7Xs
 
KB Sumo Deadlift High Pull:
https://youtu.be/sq7wIKnGBKw
 
DB Thruster:
https://youtu.be/8yPcDDvWqsE

WORKOUT

Workout

Rotate Stations Every Minute for 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Banded Monster Walks
Station 2: 8-12 Down Ups
 
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1 : 30-50 Seconds Frog Pumps
Station 2: 12 Weighted Glute Bridges
 
Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 30-50 Seconds Banded Reverse Hypers
Station 2: 12 Plank Around The Worlds
 
Every 2 Minutes For 12 Minutes (6 Sets):
20 Double Unders / 40 Single Unders
12-15 Banded Pull Aparts
 
*Rest 2 Minutes*
 
Every 2 Minutes For 12 Minutes (6 Sets):
20 Plank Jumps
12-15 Banded Face Pulls
 
5 Sets For Time:
(30 Minute Time Cap)
400m Run
10 Burpee Box Jumps
10 Sumo Deadlift High Pulls
10 Thrusters
 
*Rest 1 Minute Between Sets*

Modifications

Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Mountain Climber Twists / 40 Plank Jacks
 
Substitution For 400m Run:
12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders
 
Substitution For 10 Burpee Box Jumps:
10 Burpee High Knees / 10 Burpee Broad Jumps

VIDEO DEMOS

VIDEO DEMOS

Banded Monster Walk:
https://youtu.be/vPyPEAabmDI
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
Frog Pump:
https://youtu.be/Osb0ucHuu3Y
 
Weighted Glute Bridge:
https://youtu.be/jqeSxPnsmFA
 
Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw
 
Plank Around The World:
https://youtu.be/IkD0IyMI1TI
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
 
Plank Jump:
https://youtu.be/A8ZC_oVI6r0
 
Banded Face Pull:
https://youtu.be/XjItcZfIZno
 
Burpee Box Jump:
https://youtu.be/BscDlKYm7Xs
 
Sumo Deadlift High Pull:
https://youtu.be/r3c0Vhckruo
 
Thruster:
https://youtu.be/Jj6Ua6fbLOA

Workout

Part A)
Every 3 Minutes For 9 Minutes (3 Sets):

3 Back Squats (10 Seconds Pause At Bottom)
40-50% Of 1rm Back Squat

Every 3 Minutes For 9 Minutes (3 Sets):
3 Full Grip Front Squats (5 Seconds Pause At Bottom)
40-50% Of 1rm Front Squat
 
Part B)
 
5 Sets:
10 DB IYTs
10 DB Bent Over Lateral Raises
10 Banded Kneeling Hip Thrusts

*Rest As Needed*

VIDEO DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo

Front Squat:
https://youtu.be/-_Nw3jP6J1w

DB Bent Over Lateral Raise:
https://youtu.be/qE79uBvZKBY


SUNDAY

Mar 07, 2021

REST DAY

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

REST DAY DEMOS

Hamstring Flow

Lower Back Flow


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