photo of kirby

kirby

is very shy

Workouts by kirby

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

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

  • Full Power Clean

    5x2 Full Power Clean

    5 sets of Full Power Clean.

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

    Row + Plank

    3 rounds, row 250 meters and plank 1 minute

     
    • Aerobic
    • Timed
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Rear Shoulders)
  •   

    Box Jumps + Pull Ups

    mini metcon

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

    Mini Metcon

    5 rounds of (10 steps dynamic lunge and 5 burpees)

     
    • Power
    • Timed
    • Weight Training
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  • OHS, Split Jerk, Romanian Deadlift

    Oly Lifting Class

    OHS, Split Jerk, Romanian Deadlift

     
    • Timed
  • Oly Lifting Class

    Oly Lifting Class

    C and J, Clean Pull, Back Squat

     
    • Timed
  • Oly Lifting Class

    Oly Lifting Class

    Snatch, Snatch Pull, Front Squat

     
    • Timed
  •     

    Oly Lifting Day 1

    Skill work + Strength

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

    Rocky WOD

    Steps of the Philadelphia Art Museum - AMRAP in 10 minutes

     
    • Effort
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  • Run

    Run (complete)

    Run

     
    • Aerobic
    • Effort
    • No Equipment
     
    • Core
    • (Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders