photo of mackeroonie

mackeroonie

niall, male, 57, United States of America

Started XF 2008 after many injuries from cycling.

Workouts by mackeroonie

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

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  • Bike

    Cycle For Time (MTB- 2OMILER)

    Cycle. Record total time.

     
    • Aerobic
    • Timed
     
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Bike

    Cycle For Time- (Road 45miler)

    Cycle. Record total time.

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

    Deadlift 5 REP MAX

    Deadlift. Record repetitions completed.

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

    3x Hang Power Clean

    3 sets of Hang Power Clean. Record weight used.

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

    3x5 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)
  • Front Squat

    5 Max Back Squat

    5 sets of Back Squat. Record weight used.

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Clean and Jerk

    15x Clean And Jerk For Reps

    15 sets of Clean and Jerk. Record repetitions completed.

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

    30 Thruster For Time

    30 reps of Thruster. Record total time.

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

    5x Front Squat

    5 sets of Front Squat. Record weight used.

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

    5x Shoulder Press

    5 sets of Shoulder Press. Record weight used.

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Upper Chest),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders