Spaghetti Squash Carbonara with Crispy Bacon and Parmesan
A creamy, rich carbonara made with roasted spaghetti squash, crisp bacon, and a silky egg-based sauce. See more →
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Pork Rind Scotch Eggs with Dijon Cream Dipping Sauce
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10 rounds for reps:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
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Pork-Rind Chicken Cordon Bleu
Chicken breast stuffed with smoky ham and Swiss cheese, coated in a crispy pork-rind crust and finished with a rich Dijon cream sauce. See more →
Fish Taco Bowls with Cauliflower Rice
Flaky seasoned white fish served over buttery cauliflower rice with a tangy, crunchy slaw. See more →
3-2-1 minutes of each:
Max rep strict handstand push-up
Rest
Max rep bodyweight power clean
Rest
Spicy Chicken Soup
A hearty, high-protein chicken soup packed with spicy jalapeño, bright tomatoes, carrots, turnips, and zucchini. See more →
10-minute AMRAP
Complete as many rounds as possible in 10 minutes of:
2 legless rope climbs
50 double-unders
Italian Sausage Zoodle Bake
A hearty, cheesy casserole of Italian sausage, garlicky tomato sauce, and tender zucchini noodles baked under a golden layer of mozzarella. See more →
Chicken Nuggets (Parmesan-Pork Rind Crust)
Crispy, savory nuggets made from a juicy mix of ground chicken and pork, coated in a golden crust of Parmesan and pork rinds. See more →
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Shrimp Caesar Salad with Crispy Parmesan Chips
Juicy sautéed shrimp served over crisp romaine with a creamy Caesar dressing and crunchy Parmesan crisps. See more →
Crispy Pork Belly Bites with Chili-Lime Aioli
Perfectly crisped pork belly cubes served with a zesty chili-lime aioli for a bold, rich, and tangy bite. See more →
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Chicken “Pot Pie” Skillet
Creamy, savory chicken and veggies in a rich herb-infused sauce, finished with a golden cheese topping. See more →
Each row for time:
Row 1,000 meters
Rest 10 minutes
Row 1,000 meters
Rest 10 minutes
Row 1,000 meters
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For load:
Deadlift 5-5-5-5-5 reps
Also, spend 20 minutes practicing the back roll to support on the rings.
See more →10 rounds for reps:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
Men use 45-lb dumbbells.
Women use 30-lb dumbbells.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3-2-1 minutes of each:
Max rep strict handstand push-up
Rest
Max rep bodyweight power clean
Rest
This workout is 23 minutes — 3 minutes of HSPUs, rest 3 minutes, 3 minutes of cleans, rest 3 minutes; 2 minutes of HSPUs, rest 2 minutes, 2 minutes of cleans, rest 2 minutes; 1 minute of HSPUs, rest 1 minute, 1 minute of cleans.
Score is total reps of handstand push-ups multiplied by total reps of cleans.
See more →10-minute AMRAP
Complete as many rounds as possible in 10 minutes of:
2 legless rope climbs
50 double-unders
Climb a 15-ft. rope
See more →For time:
9 muscle-ups
21 jerks
7 muscle-ups
15 jerks
5 muscle-ups
9 jerks
Use ⅔ bodyweight on the jerks.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Power snatch 3-3-3-3-3-3-3 reps
Additionally, practice L-sits for 15 minutes.
See more →7 rounds for time:
15 thrusters
15 GHD sit-ups
Men thruster 75 lb.
Women thruster 55 lb.
Each row for time:
Row 1,000 meters
Rest 10 minutes
Row 1,000 meters
Rest 10 minutes
Row 1,000 meters
Practice scales and stretch during the rest periods.
See more →Spaghetti Squash Carbonara with Crispy Bacon and Parmesan
A creamy, rich carbonara made with roasted spaghetti squash, crisp bacon, and a silky egg-based sauce. See more →Ingredients
1 medium spaghetti squash (yields ~3 cups cooked strands)
1 Tbsp butter or tallow (for cooking)
4 slices sugar-free bacon, chopped
2 cloves garlic, minced
2 large egg yolks
½ cup grated Parmesan cheese
Salt and black pepper, to taste
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: chopped parsley or extra Parmesan
Macronutrients
(per serving, makes 2)
Protein: 23g
Fat: 28g
Carbs: 7g
Pork Rind Scotch Eggs with Dijon Cream Dipping Sauce
Hard-boiled eggs wrapped in seasoned sausage and coated in crispy pork rinds then baked or fried. See more →Ingredients
4 large eggs (hard-boiled and peeled)
¾ lb ground pork sausage (sugar-free, breakfast-style or Italian)
Salt and pepper, to taste
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
½ cup crushed pork rinds (finely ground)
1 raw egg (for coating)
1½ Tbsp butter or tallow (for frying or baking prep)
1 tsp olive oil (cold drizzle for finishing, optional)
2 Tbsp sour cream
1 Tbsp Dijon mustard
1 tsp lemon juice
Pinch of salt and pepper
Macronutrients
(per egg, makes 4)
Protein: 29g
Fat: 26g
Carbs: 2g
Pork-Rind Chicken Cordon Bleu
Chicken breast stuffed with smoky ham and Swiss cheese, coated in a crispy pork-rind crust and finished with a rich Dijon cream sauce. See more →Ingredients
2 (6 oz) chicken breasts, pounded thin
Salt and pepper, to taste
2 slices deli ham (sugar-free, nitrate-free)
2 slices Swiss cheese (or Gruyère)
½ cup crushed pork rinds (fine texture)
1 egg, beaten
½ tsp garlic powder
½ tsp onion powder
1 Tbsp butter or tallow (for searing)
Optional: 1 tsp olive oil (for finishing)
1 Tbsp butter
2 Tbsp heavy cream
1 Tbsp Dijon mustard
Salt and pepper, to taste
Macronutrients
(per serving, makes 2)
Protein: 47g
Fat: 33g
Carbs: 3g
Fish Taco Bowls with Cauliflower Rice
Flaky seasoned white fish served over buttery cauliflower rice with a tangy, crunchy slaw. See more →Ingredients
¾ lb white fish fillets (cod, tilapia, or halibut)
Salt and pepper, to taste
½ tsp cumin
½ tsp smoked paprika
¼ tsp chili powder
¼ tsp garlic powder
1½ Tbsp butter or tallow (for searing)
1½ cups riced cauliflower (fresh or thawed from frozen)
1 Tbsp butter or tallow
Salt and pepper, to taste
1 cup shredded green cabbage
¼ cup shredded red cabbage (optional)
2 Tbsp mayonnaise
1 Tbsp sour cream
1 Tbsp lime juice
½ tsp lime zest
½ tsp cumin
Salt and pepper, to taste
¼ avocado, sliced
Chopped cilantro
Fresh jalapeño slices
1 tsp olive oil (cold drizzle)
Macronutrients
(makes 2 servings)
Protein: 32g
Fat: 28g
Carbs: 6g
Spicy Chicken Soup
A hearty, high-protein chicken soup packed with spicy jalapeño, bright tomatoes, carrots, turnips, and zucchini. See more →Ingredients
6 oz chicken thigh, boneless & skinless
1 Tbsp butter
1 cup chicken bone broth
½ cup tomatoes, finely diced
1 small jalapeño, finely chopped (remove seeds for less heat)
¼ cup white onion, chopped
¼ cup carrots, chopped
¼ cup turnips, peeled and diced
¼ cup zucchini, diced
1 clove garlic, minced
½ tsp cumin
½ tsp dried oregano
¼ tsp smoked paprika
1 Tbsp lime juice
1 Tbsp fresh cilantro, chopped (optional)
Salt and pepper, to taste
Macronutrients
Protein: 41g
Fat: 23g
Carbs: 9g
Italian Sausage Zoodle Bake
A hearty, cheesy casserole of Italian sausage, garlicky tomato sauce, and tender zucchini noodles baked under a golden layer of mozzarella. See more →Ingredients
1 Tbsp butter or tallow (for sautéing)
1 lb Italian sausage (pork or chicken, sugar-free)
2 cloves garlic, minced
½ cup chopped onion
¾ cup no-sugar-added marinara sauce
½ tsp dried basil
½ tsp dried oregano
¼ tsp red pepper flakes (optional)
Salt and pepper, to taste
3 cups zucchini noodles (zoodles), lightly salted and drained
1 cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: fresh basil or parsley
Macronutrients
(per serving, makes 4 servings)
Protein: 32g
Fat: 30g
Carbs: 6g
Chicken Nuggets (Parmesan-Pork Rind Crust)
Crispy, savory nuggets made from a juicy mix of ground chicken and pork, coated in a golden crust of Parmesan and pork rinds. See more →Ingredients
½ lb ground chicken
½ lb ground pork
1 egg
¼ cup grated Parmesan cheese
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
¼ tsp salt
¼ tsp black pepper
¾ cup crushed pork rinds
¼ cup grated Parmesan cheese
½ tsp Italian seasoning
2 Tbsp butter or tallow (for pan-frying)
Sugar-free ketchup or mustard
1 tsp olive oil (cold drizzle, optional)
Chopped parsley for garnish
Macronutrients
(per 4–5 nuggets, makes 4 servings)
Protein: 28g
Fat: 29g
Carbs: 2g
Shrimp Caesar Salad with Crispy Parmesan Chips
Juicy sautéed shrimp served over crisp romaine with a creamy Caesar dressing and crunchy Parmesan crisps. See more →Ingredients
½ lb large shrimp, peeled and deveined
Salt and pepper, to taste
½ tsp garlic powder
½ tsp smoked paprika
1 Tbsp butter or tallow (for cooking)
4 cups chopped romaine lettuce
¼ cup shaved or shredded Parmesan cheese
Optional garnish: 4–6 small Parmesan crisps (see below)
¼ cup mayonnaise
1 Tbsp olive oil (cold use only)
1½ tsp Dijon mustard
1 tsp anchovy paste (or 1 anchovy filet, minced)
1 tsp lemon juice
1 clove garlic, minced
2 Tbsp grated Parmesan
Salt and pepper, to taste
Macronutrients
(makes 2 servings)
Protein: 25g
Fat: 17g
Carbs: 2g
Crispy Pork Belly Bites with Chili-Lime Aioli
Perfectly crisped pork belly cubes served with a zesty chili-lime aioli for a bold, rich, and tangy bite. See more →Ingredients
1 lb pork belly, skin removed, cut into 1-inch cubes
1 tsp smoked paprika
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
½ tsp ground cumin
1 Tbsp butter or ghee (for searing or baking finish)
¼ cup avocado mayo
1 tsp lime juice
½ tsp lime zest
½ tsp garlic powder
¼–½ tsp chili powder (adjust heat to taste)
Salt, to taste
Macronutrients
(per serving, makes 4)
Protein: 21g
Fat: 41g
Carbs: 1g
Chicken “Pot Pie” Skillet
Creamy, savory chicken and veggies in a rich herb-infused sauce, finished with a golden cheese topping. See more →Ingredients
1½ Tbsp butter or tallow (for cooking)
1 lb cooked chicken breast or thigh, shredded or cubed
½ cup chopped celery
½ cup chopped mushrooms
¼ cup chopped onion
½ cup riced cauliflower (fresh or thawed frozen)
½ cup chicken broth (no sugar added)
¼ cup heavy cream
2 oz cream cheese
½ tsp garlic powder
½ tsp dried thyme
¼ tsp dried sage
Salt and pepper, to taste
½ cup shredded mozzarella
¼ cup shredded sharp cheddar
Optional garnish: chopped parsley
Optional: 1 tsp olive oil (cold drizzle)
Macronutrients
(per serving, yields 4 servings)
Protein: 32g
Fat: 34g
Carbs: 5g
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Why keto flu happens—and simple strategies to prevent it.
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The World's Most Vexing Problem
The elegant solution to chronic disease.
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Trust Issues: Episode 3
The NFL and Brain Injury Research, with Chris Nowinski
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Big Muddy MetFix completes 24-hours of tribute workout to honor first responders.
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Psychological Science at the Cellular Level
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A comparison of DiRECT and Virta shows stronger long-term results with very low-carb diets.
Blackened Chicken with Roasted Garlic Cauliflower Mash
Spice-crusted chicken breasts seared in butter and paired with creamy roasted garlic cauliflower mash.
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Yale’s ISPS works to address the growing crisis of irreproducible science
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