• Post Type: Backblast
  • When: 10/17/2020
  • AO: PainLab
  • QIC: Double Stuf
  • FNG's:
  • PAX: Woody, Pele, Pew-Pew, Hunchback, Sledge, Les Nessman, Bandit

We had 9 PAX show up for Pain Lab.  I brought the tabata timer back out to keep pace.  Link for the app and workout below:

Tabata Timer App

Tabata Workout for Import

The workouts are Athlean 111, and Erraticore.

I don’t feel like enough strength training and core workouts are involved.  So I drew heavily from the Athlean Xero workout program by Jeff Cavaliere.  Each exercise is done for 30 seconds with no rest between A and B.  There are 3 rounds of each exercise group.

A/B Chest

A. X Plyo Merkins

B. Step Through Merkins

A/B/C Back

A. Thumbs Up Merkins

B. Kettlebell Rows #1

C. Kettlebell Rows #2 (other arm)

A/B Triceps

A. Power Planks (alternate Tricep Extensions)

B. Cobra Merkins aka Diamond Dogs

A/B/C Legs

A. Kettlebell deadlifts

B. Single Leg Heel Touch #1

C. Single Leg Heel Touch #2 (other leg)

A/B/C Shoulders

A. Power Pushaways (alternate Kettlebell overhead press)

B. Bodyweight Side Lateral Raise

C. Moroccan Night Clubs

Up next is the Erraticore portion of the workout.  Each group was executed twice before moving on to the next.

Erraticore Group #1

60 seconds Mountain Climbers

60 seconds Superman Planks

Erraticore Group #2

60 seconds High-Low Scissor Kicks

30 Seconds Side Scissor Plank Lift

Erraticore Group #3

60 Seconds Alpine Mountain Climbers

15 Seconds Cliffhanger Planks


Thanks for the opportunity to lead!

  • Double Stuf