photo of drader

drader

Dan Rader, male, 50, United States of America

Workouts by drader

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

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

  • Kipping Pull Up

    Death By Pullup

    add a pullup every minute until you can't finish in the minute.

     
    • Body Weight
    • Effort
    • Gymnastic
    • Power
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Core
    • (Abs, Lower Back),
    • Shoulders
    • (Upper Shoulders)
  •   

    Lunges And Burpees

    5 Rounds for time

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

    Air Force WOD

    Air Force WOD

     
    • Power
    • Timed
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Middle 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)
  •   

    Run, Squat, Repeat

    4 rounds for time of 400m run and 50 squats

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

    Deck Of Cards

    Each suit is a different exercise. Do the whole deck for time.

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

    30 Something

    30 reps of each with situps in between

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

    Fight Gone Bad With Burpees

    No rowing machine, so substitute burpees

     
    • Effort
    • Power
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Middle 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)
  •    

    21-18-15-12-9-6-3 SDHP & Push Press 75#

    21-18-15-12-9-6-3 SDHP & Push Press 75#

     
    • Power
    • Timed
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Middle 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)
  •   

    30 Hurts

    30 Bear Complexs every time you set the bar down you have to stop and do 30 situps

     
    • Timed
     
    • Core
    • (Abs, Obliques)
  •   

    Dumbell Snatch And Pullups

    21-15-9 Dumbell Snatch and Pullups

     
    • Timed
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Shoulders
    • (Upper Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders