Who Knew 3 Rounds Could be so Much Fun


pat-vellnerGive this one a try when you have a minute (or a few more):


3 Rounds as fast as possible:


  • Male RX: 50lbs DB (scale as needed)
  • Women RX: 35lbs DB (scale as needed)


This workout is going to be a burner, as it is designed to never let you catch your breath. Sandwiching the cleans between the run and burpees will do that to you, but that is entirely intentional. This will both push your mental game and cardiovascular endurance. Like some of my other workouts, you’ll want to find a movement that is a “rest.” For me, this is actually the burpees. Your heart rate will be through the roof, but as long as you keep a steady pace here, you won’t lose time and will be ready to attack the run. Make sure to stretch your wrists before and lower back after–the cleans/burpees might light it up!



A Little Cool Cardio



Here is a fun little interval run to get the blood flowing before we celebrate America in style.


  • 800m run easy pace, run 400m hard, 800m run easy pace
    • rest 30 seconds
  • 600m run easy pace, run 400m hard, 600m run easy pace
    • rest 30 seconds
  • 400m run easy pace, run 400m hard, 400m run easy pace
    • rest 30 seconds
  • 200m run easy pace, run 400m hard, 200m run easy pace
    • rest 5 minutes
  • 400m run easy pace, run 200m hard, 400m run easy pace
    • rest 30 seconds
  • 300m run easy pace, run 200m hard, 300m run easy pace
    • rest 30 seconds
  • 200m run easy pace, run 200m hard, 200m run easy pace
    • rest 30 seconds
  • 100m run easy pace, run 200m hard, 100m run easy pace
    • and you’re done!

I’ve done this workout a few times and really like the structure of it. You get a lot of running in, but you’re constantly changing your pace and heart rate. For the 400/200m hard runs, I suggest going at about an 80% pace of your sprint. You shouldn’t be exhausted after, but your heart rate should have picked up significantly. When doing this, feel free to watch this documentary to pass the time.

Pre-Holiday Weekend Burner!


You can hate me later 🙂


For Time:

  • 21 Burpees
  • 21 Dumbbell (DB) Thursters
  • Run 400 meters (.25 miles)
  • 18 Burpees
  • 18 Dumbbell Thrusters
  • Run 400 meters (.25 miles)
  • 15 Burpees
  • 15 Dumbbell Thrusters
  • Run 400 meters (.25 miles)
  • 12 Burpees
  • 12 Dumbbell Thrusters
  • Run 400 meters (.25 miles)
  • 9 Burpees
  • 9 Dumbbell Thrusters
  • Run 400 meters (.25 miles)



  • Men’s weight RX: 50lbs DB, Women’s weight RX: 35lbs DB
  • Feel free to scale as needed to complete this with good form. If you’ve never done thrusters before, drop the RX weight by 15lbs.
  • How to do a DB Thruster

Andddd you’re done! You’all want to approach this with the idea that one of these movements should be some sort of a “rest.” This doesn’t mean stop moving during this time or drop your pace significantly, but rather that you can catch your breath during this time and prepare for the next two movements . For me, this is the run. You’re not going to make up a significant amount of time on the run by changing your pace a ton, so I use this as a time to breathe and reset my body. Pick your poison and have some fun!

A Workout for your Room?


Here is a nice burner that you can do without even leaving your hotel room.

With a 20 minute running clock, complete as many rounds of the following:

  • 10 push-ups
  • 15 body weight squats
  • 20 sit-ups

Short, but it’ll get your heart rate going. This is a variant of the classic workout “Cindy,” but altered exclusively for you to hit in your hotel. Try to never break during movements and move from one to the next. Each part is isolated in terms of the muscle groups, so you shouldn’t fatigue too badly (but if you find your red line, that means you should push through it). A solid score is 20+ rounds, so get moving!




Granite Games 5 in Hotel Form?


Screen-Shot-2017-05-17-at-12.18.40-PMHere is a nice little burner that you can get through in under 30 minutes and takes limited space. You’ll need a jump rope and a 50lbs/35lbs DB for the RX version, but feel free to scale as needed based on your abilities.

Granite Games 5 in the Hotel

  • 100 DU/200 SU
  • 80 push-ups
  • 60 DB Snatches
  • 80 DU/160 SU
  • 60 push-ups
  • 40 DB Snatches
  • 60 DU/120 SU
  • 40 push-ups
  • 20 DB Snatches

DU=Double Under, SU= Single Under for jumping rope
This workout is all about breathing and breaking where you need to. You’re going to fatigue the muscle group you’re working on for each movement (i.e. push-ups are going to blow up your chest). So approach this with the mindset that you’re going to push where you can, but break where you need to in order to keep moving efficiently. I wouldn’t advise burning through 50 push-ups the first round, as you’re going to being doing smaller and smaller sets following that. Instead, start with more manageable sets for each movement, break when fatigued for a 3-5 count, then continue. You’ll keep your heart rate high and will feel extremely accomplished after you finish.

Have fun!


Let it Begin!

In today’s global market, many of us find ourselves traveling for work. Whether it’s domestic travel or international, you’re checking into hotels, working long hours, eating somewhat crappy food (let’s be honest, airport food often sucks), and passing out in utter exhaustion to repeat the process the next day. Notice what I left out? Time to workout.

When I travel, which I do quite a bit, I always prioritize workouts. Outside of talking to my girlfriend (she’s number 1) and doing my absolute best with work, fitness takes the cake when I’m on the road. But how do I find time? Well, I set that devilish alarm everyday for 5am to fall out of bed and sleepily stumble down to the hotel fitness center. Yes, the fitness center. The place with a few treadmills, an elliptical or two, dumbbells up to 50lbs, and if you’re lucky, a pull-up bar. Many find these tools to be too limited to actually get an enjoyable workout in, but I disagree (duh, that’s why I’m writing this). Using that equipment and maybe a few items you’re going to travel with, like a jump rope, you can still condition your body to stay in shape and continue along your career path.

So starting now, I will be posting 5-6 times a week with hotel workouts that you can do regardless of where you are. All you need to do is set your alarm, follow the plan, and provide some feedback.

Workout #1:

  • Ascending ladder:
    • 10 Dumbbell Snatch
    • 60 Double Unders/120 Single Unders
    • 20 Dumbbell Snatch
    • 70 Double Unders/140 Single Unders
    • 30 Dumbbell Snatch
    • 80 Double Unders/160 Single Unders
    • 40 Dumbbell Snatch
    • 90 Double Unders/180 Single Unders
    • 50 Dumbbell Snatch
    • 100 Double Unders/200 Single Unders

Why this workout? Great question! During the Crossfit Open this past year there was a similar workout involving DB snatches. It was the first time in the Open that DBs made an appearance and they destroyed my soul, so I thought I would return the favor :). In truth, I believe this pairing and rep scheme is a phenomenal structure to work on your muscle endurance and overall cardiovascular shape. You’ll want to move through this as fast as you can, but break where you need to. Your forearms will be fatigued during this workout, but that’s the intent, right? Control that breathing and get to work!

After finishing, see what hits the floor first–you or your rope.