Garrett
@garretthughes
Also if you want a very challenging ~60min workout this was a good one provided by ChatGPT with some prompting: Workout: “Garage Flow” – 60 Minute Rolling EMOM Style Structure: • 12 x 5-minute blocks • Rotate every 5 minutes • Treat each block as its own challenge (AMRAP, for time, or EMOM) • Goal: Keep moving — Zone 3/4 — sweat, breathe, reset Block 1: Clean & Push • Every minute x 5: • 3 Hang Power Cleans (moderate-heavy) • 6 Push-Ups (or Ring Push-Ups) • Use the rest of the minute to breathe Block 2: Echo Bike Flush • 5 min steady effort: • Zone 3 pace, focus on breathing and rhythm • RPE 7/10 • Note your calories Block 3: DB Flow • AMRAP in 5 min: • 5 Dumbbell Snatch (right) • 5 Dumbbell Snatch (left) • 10 Goblet Squats • 10 Russian Twists (DB or plate) Block 4: Ski Erg Push • 3 rounds for time (within 5 min): • 10/8 Cal Ski • 5 Burpees • 20-30s plank • Rest remaining time
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Garrett
@garretthughes
Block 5: Grip & Grind • EMOM x 5: • Odd mins: 12 Kettlebell Swings (heavy) • Even mins: 8 Box Step Overs (weighted optional) Block 6: Bike Erg + Core • AMRAP in 5 min: • 10 Cal Bike Erg • 10 Sit-Ups • 10 DB Deadlifts (moderate) Block 7: Heavy Hitter • EMOM x 5: • 2 Hang Cleans + 2 Front Squats + 2 Push Press • Use a barbell or heavy DBs Block 8: Recovery Flush • 5 min echo or bike erg steady • Focus on deep nose breathing • Easy pace — reset the nervous system Block 9: Core & Carry • AMRAP in 5 min: • 20m Farmer’s Carry (heavy DBs) • 10 V-Ups or Tuck-Ups • 5/5 Side Plank Rotations Block 10: Your Choice Sprint (Ski, Echo, Bike Erg) • Every 1:30 x 3 rounds: • 15/12 Cal sprint • Remainder of time: walk & breathe Block 11: Burnout Block • 2 rounds for quality: • 20 Jumping Air Squats • 15 Push-Ups • 10 Burpees • 5 Devil’s Press (if you want to spice it up)
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Garrett
@garretthughes
Block 12: Walk + Cool Down • Walk 3-5 minutes around the neighborhood or garage • Optional: foam roll or hang from a pull-up bar • Deep breathing x 3 minutes
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