photo of PhillyRob

PhillyRob

male, United States of America

Workouts by PhillyRob

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

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  • Burpee

    100 Burpees For Time

    100 Burpees for Time

     
    • Body Weight, 
    • No Equipment, 
    • Power, 
    • Timed
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  • Split Jerk

    7 X 1 Split Jerk

    1 Rep Max Split Jerk

     
    • Power, 
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  • Run

    Tough Mudder Training Run

    Run on and off Trail

     
    • Aerobic, 
    • No Equipment, 
    • Timed
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   

    21-15-9 Overhead Squats/Pull Ups

    21-15-9 Overhead Squats/Pull Ups

     
    • Timed, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •   

    Josh

    Hero: OH Squats and Pull Ups

     
    • Timed, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •     

    Little Angie

    50 Pull Ups, 50 Push Ups, 50 GHD Situps, 50 Squats

     
    • Body Weight, 
    • Timed
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
  •  

    3x2 Deadlift

    2 Rep Max Deadlifts 3 Rounds

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

    9,8,7 No Shoulders

    24k squat jump, 25lb back ext, 32" box jump

     
    • Timed
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •     

    CF Spotsy Chipper

    3 Rounds for time

     
    • Power, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders, Upper Shoulders)
  •     

    Fight Gone Bad Shoulder

    5 exercises, 1 minute of each 3 rounds, rest 1 minute between rounds, total reps

     
    • Effort
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Rear Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders