Apricot Soy Chicken with Ginger Broccoli
Chicken breast drizzled with a sweet and savory apricot-soy glaze, served alongside roasted ginger broccoli. See more →
Workout 25.1
Completes as many rounds as possible in 15 minutes of:
3 burpees
3 DB hang clean & jerks
Lunge 30 feet
6 burpees
6 DB hang clean & jerks
Lunge 30 feet
9 burpees
9 DB hang clean & jerks
Lunge 30 feet
... etc., adding 3 reps per round
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Beef Kebobs with Creamy Feta Sauce
Herb-marinated beef kebabs grilled with vibrant vegetables and served with a rich, tangy feta sauce. See more →
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Cilantro Lime Shrimp with Coconut Cauliflower Rice
Sautéed shrimp with garlic, lime, and warm spices, served over fragrant coconut-infused cauliflower rice. See more →
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Chipotle Braised Beef With Parmesan
Beef braised in a smoky chipotle-infused tomato sauce with sautéed vegetables, then finished with rich Parmesan and butter. See more →
Kettles, Calories & Energy Balance: What went wrong?
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Mustard Pork Tenderloin with Roasted Cauliflower & Carrots
Pork tenderloin coated in a savory mustard glaze, seared, and served alongside smoky, butter-roasted cauliflower and carrots. See more →
The Push-Up
The push-up is a gateway movement to one of the most developmental progressions in all of fitness. See more →
Hatch Chile Chicken Skillet
Chicken breast seared and smothered in a flavorful blend of roasted Hatch chiles, melted mozzarella, and aromatic herbs. See more →
For Time:
20 back squats
Run 800 meters
15 back squats
Run 800 meters
10 back squats
Run 800 meters
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Lamb Stew with Roasted Red Peppers, Zucchini & Feta
Tender lamb simmered in a rich broth with roasted red peppers, zucchini, and tomatoes, then finished with briny black olives and creamy feta, for a Mediterranean-inspired stew. See more →
Prosciutto, Spinach & Feta Egg Cups
Prosciutto cups filled with a fluffy, flavorful mix of eggs, feta, spinach, and sun-dried tomatoes. See more →
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Beef & Broccoli With Ginger-Garlic Sauce
Slices of seared beef tossed with broccoli in a savory ginger-garlic sauce, finished with green onions and sesame seeds. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 L-pull-ups
Men use 135 lb.
Women use 95 lb.
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Curried Chicken & Tomato Kebobs With Red Onion & Yogurt
Marinated chicken thighs grilled alongside cherry tomatoes and red onions, then drizzled with a tangy cilantro-lime yogurt sauce. See more →
3-round rotation
3 rounds, working for one minute at each station of:
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute
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Workout 25.1
Completes as many rounds as possible in 15 minutes of:
3 burpees
3 DB hang clean & jerks
Lunge 30 feet
6 burpees
6 DB hang clean & jerks
Lunge 30 feet
9 burpees
9 DB hang clean & jerks
Lunge 30 feet
... etc., adding 3 reps per round
Jump over the dumbbell on each burpee.
Men use a 50-lb. dumbbell. Women use a 35-lb. dumbbell.
Lunge 15 feet down and 15 feet back each round. The length of the lunge does not change, while the reps of the burpee and C&J increase each round.
See more →10 rounds of:
1 minute row sprint
1 minute row recovery
Go 95% on your first sprint then try to match that number in subsequent rounds.
Stay on the rower for the full 20 minutes, but row easy for the recovery intervals.
See more →Marguerita
50 reps for time of:
Burpee / Push-up / Jumping-Jack / Sit-up / Handstand
Perform one of each movement to complete a "rep."
A burpee, then a push-up, then a jumping jack, then a sit-up, then a handstand—counts as 1. Rep 2 starts back with a burpee.
This is NOT 50 burpees, then 50 push-ups, then 50 jumping jacks, etc.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time of:
10 deadlifts
30 push-ups
Rest 2 minutes between rounds.
Pick a load that is near, but not quite, your 10-rep max, and use it for all five rounds. Go straight from the deadlift to the push-ups without resting.
See more →For Time:
20 back squats
Run 800 meters
15 back squats
Run 800 meters
10 back squats
Run 800 meters
Pick a load that is near, but not quite, your 10-rep max, and use it for all three rounds. It should be heavy enough that you need to break each round into multiple sets, but allows you to go again with just a short break.
See more →Isabel
30 snatches for time
Men use 135 lb.
Women use 95 lb.
First appearing in November 2004 in The New Girls article and the workout for November 11th, Isabel is fast, high power output, and one of few benchmark workouts with only one exercise.
Pick a weight that lets you complete several reps quickly. The workout should take less than 10 minutes—more like 5. If you've ever finished this in the 2-minute range, add weight today, but just a little.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 L-pull-ups
Men use 135 lb.
Women use 95 lb.
The difficulty of each of these exercises should control the total volume of reps as muscular fatigue sets in over the course of 20 minutes. Each movement should be hard, but not so hard that you can only complete singles. If you make it too easy you’ll be flying through unbroken sets and end up performing an obscene number of reps by the end.
See more →3-round rotation
3 rounds, working for one minute at each station of:
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute
This station rotation workout alternates between midline flexion and extension. While structured similar to Fight Gone Bad, today is more about working midline stability than power output.
Hold the hollows for as much of the minute as possible. Choose a light load for the deadlifts that allows you to keep moving for most of the minute.
See more →Apricot Soy Chicken with Ginger Broccoli
Chicken breast drizzled with a sweet and savory apricot-soy glaze, served alongside roasted ginger broccoli. See more →Ingredients
1 chicken breast (6 oz)
½ fresh apricot (pitted and mashed)
1 Tbsp soy sauce
½ Tbsp ginger (peeled and minced)
1 ½ Tbsp butter (divided)
½ clove garlic (minced)
½ lime (zested and cut into two wedges)
1 cup broccoli florets (cut into bite-size pieces)
½ tsp sesame seeds (toasted)
½ Tbsp fresh cilantro (chopped)
Salt and pepper, to taste
Macronutrients
Protein: 44g
Fat: 22g
Carb: 18g
Beef Kebobs with Creamy Feta Sauce
Herb-marinated beef kebabs grilled with vibrant vegetables and served with a rich, tangy feta sauce. See more →Ingredients
For the Beef Kebobs:
8 oz beef sirloin or tenderloin, cut into bite-sized cubes
1 Tbsp melted butter
½ tsp dried oregano
½ tsp dried thyme
½ tsp garlic powder
¼ tsp smoked paprika
½ red onion, cut into chunks
½ yellow bell pepper, cut into chunks
½ zucchini, sliced into thick rounds
½ cup cherry tomatoes
Salt and pepper, to taste
For the Creamy Feta Sauce:
¼ cup feta cheese, crumbled
2 Tbsp Greek yogurt
1 Tbsp olive oil
½ Tbsp lemon juice
½ clove garlic, minced
1 Tbsp fresh dill, chopped
Salt and pepper, to taste
Macronutrients
Protein 58g
Fat 60g
Carbs 18g
Cilantro Lime Shrimp with Coconut Cauliflower Rice
Sautéed shrimp with garlic, lime, and warm spices, served over fragrant coconut-infused cauliflower rice. See more →Ingredients
For the Shrimp:
8 oz shrimp, peeled and deveined
1 Tbsp butter
2 cloves garlic, minced
½ tsp ground cumin
½ tsp chili powder
¼ tsp smoked paprika
½ lime, juiced
Salt and pepper, to taste
½ Tbsp fresh cilantro, chopped (for garnish)
For the Coconut Cauliflower Rice:
2 cups cauliflower rice
¼ cup coconut milk (full-fat)
¼ cup red bell pepper, diced
¼ tsp turmeric (optional)
Salt and pepper, to taste
Macronutrients
Protein: 52g
Fat: 26g
Carbs: 22g
Chipotle Braised Beef With Parmesan
Beef braised in a smoky chipotle-infused tomato sauce with sautéed vegetables, then finished with rich Parmesan and butter. See more →Ingredients
12 oz beef stew meat
2 cups beef broth
½ can (14.5 oz) diced tomatoes
1 small carrot, diced
2 Tbsp red onion, diced
1 chipotle pepper in adobo, chopped
3 Tbsp butter
4 Tbsp Parmesan cheese, grated
3 Tbsp celery, diced
1 Tbsp fresh parsley, chopped
Salt and black pepper, to taste
Macronutrients
Protein: 85g
Fat: 80g
Carbs: 15g
Mustard Pork Tenderloin with Roasted Cauliflower & Carrots
Pork tenderloin coated in a savory mustard glaze, seared, and served alongside smoky, butter-roasted cauliflower and carrots. See more →Ingredients
For the Pork Tenderloin:
8 oz pork tenderloin
1 Tbsp butter
1 Tbsp Dijon mustard
½ tsp dried thyme
¼ tsp garlic powder
Salt and pepper, to taste
For the Roasted Vegetables:
1 cup cauliflower florets
½ cup carrots, sliced into rounds
1 Tbsp butter, melted
½ tsp smoked paprika
¼ tsp cumin
Salt and pepper, to taste
½ Tbsp fresh parsley, chopped (for garnish)
Macronutrients
Protein: 60g
Fat 46g
Carbs: 14g
Hatch Chile Chicken Skillet
Chicken breast seared and smothered in a flavorful blend of roasted Hatch chiles, melted mozzarella, and aromatic herbs. See more →Ingredients
6 oz chicken breast
2 Hatch chiles, roasted and chopped
3 oz mozzarella cheese, shredded
2 Tbsp butter
2 Tbsp fresh basil, chopped
¼ red onion, sliced
1 clove garlic, minced
½ tsp dried oregano
¼ tsp coriander
Salt and pepper to taste
Macronutrients
Protein: 57g
Fat: 52g
Carbs: 7g
Lamb Stew with Roasted Red Peppers, Zucchini & Feta
Tender lamb simmered in a rich broth with roasted red peppers, zucchini, and tomatoes, then finished with briny black olives and creamy feta, for a Mediterranean-inspired stew. See more →Ingredients
6 oz lamb, cubed
2 Tbsp butter, divided
¼ cup red onion, chopped
1 clove garlic, minced
½ cup zucchini, diced
½ cup beef broth
⅓ cup diced tomatoes
¼ cup roasted red peppers, chopped
1 bay leaf
Salt and pepper, to taste
2 Tbsp black olives, sliced
2 Tbsp feta cheese, crumbled
Macronutrients
Protein: 34g
Fat: 45g
Carbs: 12g
Prosciutto, Spinach & Feta Egg Cups
Prosciutto cups filled with a fluffy, flavorful mix of eggs, feta, spinach, and sun-dried tomatoes. See more →Ingredients
3.0 tsp butter, melted (for greasing)
3.0 slices prosciutto
1/4 cup feta cheese, crumbled
2.0 eggs, beaten
0.5 tsp dried oregano
handful of baby spinach
1.0 tbsp sun-dried tomatoes, chopped
1.0 tbsp fresh basil, chopped (for garnish)
Macronutrients
Protein: 32g
Fat: 43g
Carbs: 9g
Beef & Broccoli With Ginger-Garlic Sauce
Slices of seared beef tossed with broccoli in a savory ginger-garlic sauce, finished with green onions and sesame seeds. See more →Ingredients
1 cup broccoli florets
4 oz beef (sirloin or flank steak), sliced
2 tsp butter, divided
2 Tbsp red onion, thinly sliced
2 Tbsp leeks, thinly sliced
1 clove garlic, minced
½ tsp fresh ginger, minced
1 Tbsp soy sauce
1 tsp white vinegar
Salt and pepper, to taste
1 Tbsp green onions, chopped (for garnish)
½ tsp sesame seeds (for garnish)
Macronutrients
Protein: 28g
Fat: 24g
Carbs: 13g
Curried Chicken & Tomato Kebobs With Red Onion & Yogurt
Marinated chicken thighs grilled alongside cherry tomatoes and red onions, then drizzled with a tangy cilantro-lime yogurt sauce. See more →Ingredients
For the kebobs:
8 oz chicken thigh, cut into pieces
⅓ cup cherry tomatoes
¼ red onion, cut into chunks
1 Tbsp butter, melted
1 ½ tsp curry powder (adjust to taste)
1 clove garlic, minced
1 lime (zest and juice divided)
¼ tsp salt
¼ tsp ground black pepper
For the Yogurt Sauce:
2 ½ Tbsp Greek yogurt
1 Tbsp cilantro, chopped
Juice from ½ lime
Water (as needed for consistency)
Macronutrients
Protein: 42g
Fat: 30g
Carb: 13g
Why probability probably doesn’t exist (but it is useful to act like it does)
All of statistics and much of science depends on probability — an astonishing achievement, considering no one’s really sure what it is.
The Failure of Public Health: Greg Glassman, Atlanta, 2024
Greg Glassman speaks on the failures of current, post-modern science, and their impact on public health.
Doctors rarely understand how influence really works.
The result: an NHS bowing to the needs of big pharma
Kettles, Calories & Energy Balance: What went wrong?
Dr. Zoe Harcombe calls for a shift away from outdated calorie-based dietary advice toward managing carbohydrate intake and supporting metabolic health for sustainable weight control.
The Push-Up
The push-up is a gateway movement to one of the most developmental progressions in all of fitness.
Procter & Gamble's Menopause Test Kit Is A 'Fraud,' Lawsuit claims
The urine strip test kit claims to report which "stage" of menopause women are in, but may not be the best way to determine menopausal status.
The New girls
Six beauties, “Isabel, Jackie, Karen, Linda, Mary, and Nancy.”
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Lemon Herb Shrimp & Veggie Kebobs
A lemon herb marinade offers a fresh, tangy flavor to these kebobs.
See more →Three 8-minute rounds:
Tabata bike sprint
Rest 1 minute
2 minutes of muscle-ups and clean and jerks
Rest 1 minute
What About Cardio?
Traditional “cardio” may be neither as distinct nor as powerful a contribution to general conditioning as widely believed.
See more →
