Scott’s daily training

Scott’s Personal Microworkout Routine

Sample Week

I’m running three times a week anywhere from 3 to 8 km based on my recovery. Twice a week I have "Focus Days," where I will pick an exercise I want to get better at, and do up to as many as 10 sets of it throughout the day.

Day One (Legs)

25 Swings + Bottom of Squat Hold (25 sec)

25 Goblet Squats

Day Two (Pull)

10 KB Snatches each arm

Fall-out Hold (25 sec)

Day Three (Push)

25 swings + Bottom of Squat Hold (25 sec)

25 Ring Dips

Day Four (Legs)

25 Swings

Fall-out Hold (25 sec)

10 Double KB Lunges

Day Five (Pull)

25 Swings

6 L-Sit Ring Pull-ups, with max hold at top of last rep

Day Six (Push)

25 Swings

5 Strict HSPU

Day Seven (Mobility)

Bottom of Squat Holds (25 sec)

Table Bridge (25 sec)

Downward Dog (25 sec)

Lightweight KB OHS (10 reps each arm)