Name: Playbook - Meredith Burns - W3/D3
Uploaded: 2025-05-09T22:36:16.933Z
Duration: 30 min
Description: W3/D3

Skipped the step ups due to injury. Got the rest done.

I took a few days off and this one was a great one to get back into it, I really enjoyed this workout.

Stephanie

Week 3 / Day 3

Every 3 minutes on the minute for 30 minutes:

6 DB Thrusters
6 DB Sumo Squat High Pulls
6 DB Burpees
6 Weighted Box Step ups

Every 3 minutes on the minute for 30 minutes:

6 DB Thrusters
6 DB Sumo Squat High Pulls
6 DB Burpees
6 Weighted Box Step ups

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Start with a wide toed out stance and a dumbbells in your hands
- Pull DB up to chin height, leading with the wrists 
- Maintain a tight core throughout the movement - Lower the DB down with controlled movement

DB sumo high pull

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell burpees

- Holding dumbbells at your sides, chest lifted and shoulders back - Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

DB step ups (ea)

E3M for 30 minutes

W3/D3

This one was fire. I didn’t think I’d make it but I did. Hurts but hurts so good. I feel like I really got a sweat worked up!!! 🔥🔥🔥

Michael

Kicked my 🍑. Legs are on 🔥. Made the following modifications to accommodate where I’m at physically and mentally. Modified Man Makers on knees w/o pushup as I’m not able to do pushups right now. Cut burpees from 12 to 6. Got it done. Day one down.

W1/D1

Good burn! I thought it would be easy but the more I upped the weights the harder it got! Definitely a favorite of mine

W1/D2

Quick workout. Killer burn! 30 minutes was just right too!

Great workout. Made a few modifications to meet myself where I’m at. Looking forward to growth and slowly getting to the point where I won’t have to modify.

I found my 💗 rate 😂 great morning jump starter

Terri

W1/D3

I thought this was gonna be simple. Nope! Halfway through I was hurting! But I got through it!

Jessica

Holy smokes! Felt like giving up ⬆️ and pushed through it (28 minutes). Probably slower than some, but it’s not a race. It’s about completing the task without losing form.

W1/D4

Burpees are brutal! I almost quit but I don’t know the meaning of the word! Nice quick workout to do before starting the day!

🔥🔥🔥🔥!!  Modifications made on amount of sit ups and amount of burpees. Kicked my butt.  Week one done.

Brenda

W1/D5

W2/D1

Quick raise your heart rate workout! Added some reps towards the end to really push myself. Feeling that burn now! 🔥

W2/D2

W2/D3

W2/D4

Very challenging today but got it done-ish. Lots of modifications to meet myself where I’m at and also for current injury. Still sweating like crazy and out of breath.

What’s cool about these workouts is I can workout with my children at home.
This workout was a kicker but   very humbling at the same time, its teaching me to push through even on those days I don’t feel like showing up.

W2/D5

Sweating like crazy. Couldn’t do the run so subbed in 4 miles in my bike trainer.

W3/D1

Was pressed for time so this was the perfect workout!!

Stopped after 12 reps. Went in a little too hard too quick. Couldn’t last. Finished on the bike.

W3/D2

Running on minimal sleep. Beyond exhausted. Hard to finish but I liked it.

W3/D4

Had to scale down a bit so I could complete the sets. Feeling stronger.

W3/D5

Actual work out as written…great. Blah and didn’t go as planned. Having an off day.

This one was a burner but it’s been a cool process to see my endurance get a lot better.

W4/D1

W4/D2

I thought my soul was going to leave my body. Made it through. Legs on fire. LFG!!

W4/D3

W4/D4

Loved the program!  Feel so much stronger. Definitely going to restart it next week.

W3/D3

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