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donchan1

is very shy

Workouts by donchan1

See detailed, easy-to-follow instructions for workouts created by donchan1.

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

  • Bench Press

    Bench Press For Weight

    Bench Press for weight used

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Shoulders
    • (Front Shoulders)
  •   

    Godzilla

    Includes Deadlift and Squat Clean Thruster

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

    Pull Up Push Up Squat

    15 rounds for time

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

    11x Push Jerk

    11 sets of Push Jerk. Record weight used.

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

    Burpee Clean And Jerk

    Burpee on bar then clean and jerk

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

    Distance Workout (3 Exercises)

    Includes Bench Press, Inverted Burpee and Row

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

    Effort Workout (2 Exercises)

    Includes Wallball Shot and Row

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

    Lifting Workout (3 Exercises)

    Includes Bench Press, Handstand Push Up and Back Extension

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Middle Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders)
  •     

    Lifting Workout (4 Exercises)

    Includes Pull Up, Ring Dip, Back Squat & more

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

    Polyphemos For Distance

    Polyphemos for distance traveled

     
    • Aerobic
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders