Weekend Workout | 11.17.18
18 Minute Strength and Conditioning AMRAP
50 Mountain Climbers (total)
50 Squats
40 Mountain Climbers
40 Lunges (total)
30 Mountain Climbers
30 Situps
20 Mountain Climbers
20 Pushups
10 Mountain Climbers
10 Burpees
Repeat
Weekend Workout | 11.10.18
Centuries
This is a tough one. We're going for max muscle fatigue. Stick with the exercise until you finish all the reps, then move to the next exercise.
100 Pushups
200 Situps
300 Squats
Advanced: aim for 10-12 min
Intermediate: 12-17 min
Beginner: Take your time, try to finish under 25 min
Weekend Workout | 11.03.18
18 Min Continuous Clock
Keep the clock running. Go non-stop through this workout!
1 Min Pushups
1 Min V-Ups
1 Min Burpees
2 Min Squats
2 Min Leg Raises
2 Min Burpees
3 Min Lunges
3 Min Situps
3 Min Burpees
Weekend Workout | 10.27.18
El Capitan
1 Round:
100 Mtn Climbers (or jump rope singles)
50 squats
25 Burpees
then, 2 rounds:
60 Mtn Climbers (or jump rope singles)
30 Squats
15 Burpees
then, 3 rounds:
40 Mtn Climbers (or jump rope singles)
20 squats
10 Burpees
(For a lighter version, sub in pushups for burpees)
Weekend Workout | 10.20.18
The Zach
This is a tough one, but don't let it get in your head. Take it one rep, one step at a time.
200m run
then 40 reps each:
Burpees
V-ups
400m Run
30 reps
600m Run
20 reps
800m run
10 reps
*For an Advanced version start with 50 Burpees, 50 V-ups, then 200 run.
*For a modification, do pushups or squats instead of burpees and situps instead of v-ups.
Weekend Workout | 10.13.18
12 Minutes of Hustle
Weekend Workouts are all about efficiency. Ain't nobody got time to sit around a gym for an hour on a beautiful Saturday morning. Get in, get out, get it done. Here's a quick one for when you're short on time, but you know you gotta do work.
Equipment: timer/watch
Goals: stamina, strength, muscular endurance, cardio endurance
Time: 12-ish minutes of hustle
Start with 2 min of burpees, counting reps,
Then immediately move on to the following 4 exercises, working at max effort. Transition quickly because there's no rest between exercises.
Squats - 1 min
Pushups - 1 min
Mtn Climbers - 1 min
Situps - 1 min
Repeat these 4 exercises x2, advanced Repeat x3
Finish with Burpees, picking up where you left off counting after the first 2 min and working until you hit 50 reps total.
Weekend Workout | 10.06.18
2 Ladders
This one may be simple, but it definitely isn't easy. There's no pacing here, just hustle. How far can you get??
7 min Ladder
Mark off a distance of 10 yards.
Sprint down - do 1 Burpee
Sprint back - do 2 Burpees
Sprint down - do 3 Burpees
Repeat, adding 1 Burpee after each run.
Rest 3 minutes
7 min Ladder
1 Pushup
1 Squat
2 Pushups
2 Squats
then 3 each, 4 each, 5, etc.... see how far you can get!
Weekend Workout | 9.29.18
16 min AMRAP
Complete as many rounds as possible in 16 minutes. These are small rep counts, so go as quickly as possible. Get as much work in as you can.
5 Pushups
10 Situps
15 Squats
5 Burpees
10 Lunges each leg
15 Mtn Climbers each leg
Weekend Workout | 09.22.18
Tabata!
20 seconds on, 10 seconds off. Do each circuit for 6 min, then rest 1 min and move to the next circuit.
1. Pushups and Mtn Climbers (alternate every 20 seconds)
2. Situps and Leg Raises
3. Squats and Lunges
4. Burpees!
Weekend Workout | 09.15.18
Krakatoa
25 Burpees
50 Pushups
75 Squats
100 Situps
75 Squats
50 Pushups
25 Burpees
© 2025 Dirty South Fit. Designed by Out of the Sandbox. Powered by Shopify
