photo of John Rolfe

John Rolfe

male, 39, United States of America

Workouts by John Rolfe

See detailed, easy-to-follow instructions for workouts created by John Rolfe.

Log results and track progress in the ones you like. As you use WithFit, workouts you prefer will float to the top.

  • Bike

    Cycle For Time

    Cycle. Record total time.

     
    • Aerobic
    • Timed
     
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Straight Leg Deadlift

    2x Straight Leg Deadlift

    2 sets of Straight Leg Deadlift. Record weight used.

     
    • Weight Training
     
    • Back
    • (Middle Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Hamstrings),
    • Shoulders
    • (Upper Shoulders)
  • Kettlebell Swing

    Kettlebell Swing (complete)

    Kettlebell Swing

     
    • Effort
    • Weight Training
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Upper Shoulders)
  • Kettlebell Swing

    Kettlebell Swing For Reps

    Kettlebell Swing. Record repetitions completed.

     
    • Effort
    • Weight Training
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Upper Shoulders)
  •  

    10x One Arm Press

    10 sets of One Arm Press. Record weight used.

     
    • Weight Training
  • Deadlift

    15 Deadlift

    15 reps of Deadlift. Record weight used.

     
    • Weight Training
     
    • Back
    • (Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Upper Shoulders)
  • Back Squat

    2x Back Squat

    2 sets of Back Squat. Record weight used.

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Chin Up

    3x Chin Up

    3 sets of Chin Up. Record repetitions completed.

     
    • Body Weight
    • Effort
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Shoulders
    • (Upper Shoulders)
  • Overhead Squat

    3x Overhead Squat

    3 sets of Overhead Squat. Record weight used.

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
  • Kettlebell Snatch

    8x Kettlebell Snatch

    8 sets of Kettlebell Snatch. Record weight used.

     
    • Weight Training
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders