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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Grilled Pork Chop with Apple & Fennel Slaw
Grilled pork chop paired with a crisp apple and fennel slaw tossed in a tangy apple cider vinaigrette. See more →
10 rounds for time:
Row 250m
10-9-8-7-6-5-4-3-2-1 power cleans
135/95-lb. for the cleans
Women can reduce the row to 200-m
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Fish Tacos with Avocado Lime Cilantro Sauce
Grilled white fish nestled in crisp lettuce and topped with crunchy cabbage, carrots, and a creamy avocado lime sauce. See more →
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In early May 2024, Greg Glassman hosted a group of friends for tacos and an informal presentation of what science is, and the problems with the science of today. See more →
Skirt Steak With Chimichurri
Seared skirt steak paired with a fresh and zesty chimichurri sauce made with parsley, cilantro, garlic, and red pepper flakes. See more →
Academia’s Secret Black Market Explained
Through paper mills, thousands of fake studies have made their way into academic journals. See more →
Pesto Chicken & Artichoke Casserole With Feta
Tender chicken, creamy homemade pesto, and tangy feta come together with artichokes, sun-dried tomatoes, and spinach, finished with a peppery arugula garnish. See more →
For time:
1 deadlift
15 wall-balls
2 deadlifts
15 wall balls
3 deadlifts
15 wall balls
… etc., adding 1 deadlift per round, until,
10 deadlifts
15 wall balls
225/155 lb. deadlifts
20/14-lb. wall ball
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Steak and Arugula Squash Salad
Flank steak served over a bed of peppery arugula with sweet caramelized onions, roasted butternut squash, and a tangy balsamic dressing. See more →
For time:
3 rope climbs
50 box jumps
21 dips
40 box jumps
15 dips
30 box jumps
12 dips
20 box jumps
9 dips
3 rope climbs
Climb at least 6 vertical feet with each rope climb, and jump to 20-inch box.
See more →Foundations
Our program is designed to elicit as broad an adaptational response as possible. See more →
Salmon with Lemon-Dill Sauce
Pan-seared salmon topped with a creamy, tangy lemon-dill sauce. See more →
"Eat what you kill"
The ongoing saga of allegations against a Montana oncologist for falsely diagnosing cancer and prescribing unnecessary treatments. See more →
Steak and Eggs
Seared sirloin steak paired with golden caramelized onions, fragrant thyme, and buttery eggs. See more →
Handstands
Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming fit. See more →
Almond Crusted Chicken
Oven-baked almond Parmesan crusted chicken breast, served with a side of roasted vegetables. See more →
Chelsea
Each minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
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Herb Crusted Steak with Lemon Butter
A grilled and seasoned steak topped with a zesty lemon butter and served alongside sautéed asparagus. See more →
Fast & Heavy
For time:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
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 →10 rounds for time:
Row 250m
10-9-8-7-6-5-4-3-2-1 power cleans
135/95-lb. for the cleans
Women can reduce the row to 200-m
Today's workout is from 51 Bridges MetFix in Rockville, Indiana.
"At 51 Bridges MetFix we believe that fitness and nutrition are the keys to affordable healthcare and longevity. We're here to change and improve the lives of our members by teaching them how to take charge of their health, and as a result come together to find ways to make a difference in our community."
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Back squat 5-5-3-3-3-1-1-1-1 reps
Then, spend 20 minutes practicing L-sits.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.
For the L-sits, play with max holds, from rings, from paralletes, from the floor, etc.
See more →For time:
1 deadlift
15 wall-balls
2 deadlifts
15 wall balls
3 deadlifts
15 wall balls
… etc., adding 1 deadlift per round, until,
10 deadlifts
15 wall balls
225/155 lb. deadlifts
20/14-lb. wall ball
Today's workout is from PSKC MetFix.
Dale King, owner of PSKC, likes the workout for its transitioning demand, as the pulling requirement of the deadlift becomes more pronounced in the later rounds, while the consistent reps of the wall ball keeps them manageable.
PSKC MetFix is located in Portsmouth, Ohio. After returning home from Army service in 2010, Dale founded his gym with a simple mission—to train people to become capable and confident in order to be a positive catalyst for change for Portsmouth.
See more →For time:
3 rope climbs
50 box jumps
21 dips
40 box jumps
15 dips
30 box jumps
12 dips
20 box jumps
9 dips
3 rope climbs
Climb at least 6 vertical feet with each rope climb, and jump to 20-inch box.
As we restart our foray into the realm of daily workout programming with you all, we find it is an appropriate time to revisit Coach Glassman's 2001 article, Foundations.
While the name has changed, and MetFix's mission has been refined, our underlying prescription for how to achieve optimal health has changed very little in the past 24 years.
"Though the 'Workout of the Day' is designed to meet the needs of elite athletes readying for the highest levels of competition, they can be toned down to provide an acceptable challenge for even the novice exerciser. Choose lighter loads, reduce reps, slow the pace, and substitute one pulling, pushing, or leg exercise for tamer versions of the same function."
If you need help or ideas for moderating these workouts let us know in the comments.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load
Deadlift 5-3-3-1-1-1 reps
Then, spend 20 minutes practicing handstands.
"No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like the deadlift"
— Greg Glassman
Chelsea
Each minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
While fledgling versions of other benchmark workouts had started to be seen, Chelsea was the first to be presented in its final format on August 3rd, 2003. It wasn't formally named until a month later with the publishing of Benchmark Workouts, then repeated as the day's workout on September 7th, this time with its official name.
See more →Fast & Heavy
For time:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
When originally posted in 2001 this workout was truly different than what the rest of the fitness world was doing at the time.
Blending weightlifting and metabolic conditioning, it holds up as a classic, with a simple 3-word statement that encapsulates the high-intensity ethos.
See more →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
Grilled Pork Chop with Apple & Fennel Slaw
Grilled pork chop paired with a crisp apple and fennel slaw tossed in a tangy apple cider vinaigrette. See more →Ingredients
For the Pork Chop:
1 pork chop (6 oz), bone-in or boneless
1 Tbsp olive oil
1 Tbsp butter
½ tsp smoked paprika
¼ tsp garlic powder
Salt and pepper, to taste
For the Slaw:
¼ cup fennel bulb, thinly sliced
¼ cup carrots, shredded
¼ cup green apple, thinly sliced
¼ cup celery, thinly sliced
¼ red onion, thinly sliced
1 Tbsp apple cider vinegar
1 Tbsp olive oil
½ tsp Dijon mustard
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Macronutrients
Protein: 37g
Fat: 50g
Carbs: 13g
Fish Tacos with Avocado Lime Cilantro Sauce
Grilled white fish nestled in crisp lettuce and topped with crunchy cabbage, carrots, and a creamy avocado lime sauce. See more →Ingredients
For the Fish:
6 oz white fish fillets (cod, tilapia, or mahi-mahi)
1 Tbsp butter
½ tsp ground cumin
½ tsp smoked paprika
½ tsp garlic powder
½ tsp chili powder
1 Tbsp lime juice
Salt and pepper, to taste
For the Avocado Lime Sauce:
½ avocado
2 Tbsp cilantro, chopped
1 Tbsp lime juice
2 Tbsp sour cream (or Greek yogurt)
1 clove garlic, minced
Salt and pepper, to taste
For the Tacos:
Large romaine or butter lettuce leaves (for wraps)
¼ cup red cabbage, thinly sliced
¼ cup carrot, julienned or shredded
1 Tbsp scallions, chopped
½ fresh jalapeño, thinly sliced (for garnish)
Macronutrients
Protein: 37g
Fat: 29g
Carbs: 20g
Skirt Steak With Chimichurri
Seared skirt steak paired with a fresh and zesty chimichurri sauce made with parsley, cilantro, garlic, and red pepper flakes. See more →Ingredients:
For the Chimichurri:
4 Tbsp fresh parsley, chopped
2 Tbsp cilantro, chopped
1 clove garlic, minced
½ tsp red pepper flakes
1 Tbsp red wine vinegar
4 tsp olive oil
1 Tbsp lime juice
Salt and black pepper, to taste
For the Steak:
6 oz skirt steak
Salt and black pepper, to taste
Macronutrients:
Protein: 48g
Fat: 34g
Carbs: 4g
Pesto Chicken & Artichoke Casserole With Feta
Tender chicken, creamy homemade pesto, and tangy feta come together with artichokes, sun-dried tomatoes, and spinach, finished with a peppery arugula garnish. See more →Ingredients
6 oz chicken breast, cubed
¼ cup artichoke hearts, drained and chopped
2 Tbsp heavy cream
2 Tbsp fresh basil, chopped
2 Tbsp pine nuts
½ tsp garlic, minced
2 Tbsp feta cheese, crumbled
3 Tbsp olive oil (for pesto)
1 cup fresh spinach
1 Tbsp sun-dried tomatoes, chopped
¼ cup fresh arugula (for garnish)
¼ tsp red chili flakes
1 Tbsp Parmesan cheese (optional)
Salt and pepper, to taste
Macronutrients
Protein: 45g
Fat: 66g
Carbs: 12g
Steak and Arugula Squash Salad
Flank steak served over a bed of peppery arugula with sweet caramelized onions, roasted butternut squash, and a tangy balsamic dressing. See more →Ingredients
4 ½ oz flank steak
¼ red onion, thinly sliced
2 tsp butter (for cooking)
2 Tbsp olive oil
1 Tbsp balsamic vinegar
2 cups arugula
¼ cup butternut squash, cubed
Salt and pepper to taste
Nutrition Facts:
Protein: 35g
Fat: 40g
Carbs: 8g
Salmon with Lemon-Dill Sauce
Pan-seared salmon topped with a creamy, tangy lemon-dill sauce. See more →Ingredients:
6 oz salmon fillet
½ Tbsp butter
1 Tbsp lemon juice, freshly squeezed
½ tsp lemon zest
2 Tbsp heavy cream
½ Tbsp fresh dill, chopped
½ clove garlic, minced
Salt and pepper, to taste
Lemon slices (optional, for garnish)
Macronutrients:
Protein: 34g
Fat: 33g
Carbs: 3g
Steak and Eggs
Seared sirloin steak paired with golden caramelized onions, fragrant thyme, and buttery eggs. See more →Ingredients:
6 oz sirloin steak
¼ cup onion, chopped
2 eggs
2 tsp butter, divided
1 tsp fresh thyme, chopped
1 clove garlic, minced
½ tsp salt
½ tsp ground black pepper
Macronutrients:
Protein: 54g
Fat: 48g
Carbs: 3g
Almond Crusted Chicken
Oven-baked almond Parmesan crusted chicken breast, served with a side of roasted vegetables. See more →Ingredients:
4 oz chicken breast
2 Tbsp sour cream
2 Tbsp almond flour
2 Tbsp Parmesan cheese, grated
¼ tsp garlic powder
¼ tsp paprika
Salt and pepper, to taste
½ Tbsp fresh parsley, chopped (for garnish)
Nutrition Facts:
Protein: 25g
Fat: 15g
Carbs: 2.5g
Herb Crusted Steak with Lemon Butter
A grilled and seasoned steak topped with a zesty lemon butter and served alongside sautéed asparagus. See more →Ingredients
For the Steak:
8 oz ribeye or sirloin steak
½ Tbsp melted butter
½ tsp dried rosemary
½ tsp dried thyme
½ tsp garlic powder
Salt and pepper, to taste
For the Lemon Butter:
1 Tbsp butter, softened
½ tsp lemon zest
½ Tbsp fresh parsley, chopped
½ clove garlic, minced
Pinch of salt
For the Asparagus:
½ Tbsp butter
½ lb asparagus, trimmed
Salt and pepper, to taste
Lemon wedge (optional, for serving)
Macronutrients:
Protein: 56g
Fat: 51g
Carbohydrates: 6g
Kendrick/Harcombe Trial: The Conspiracy
Malcolm Kendrick and Zoë Harcombe sued a British newspaper for libel, and won.
Drug Trials Funded By Manufacturers Find 50 Percent Greater Drug Effectiveness
Studies sponsored by drug manufacturers tend to report higher drug efficacy than studies not sponsored by the drug company
The Method and Meaning of True Science
In early May 2024, Greg Glassman hosted a group of friends for tacos and an informal presentation of what science is, and the problems with the science of today.
Academia’s Secret Black Market Explained
Through paper mills, thousands of fake studies have made their way into academic journals.
Maryland Health Secretary Resigns After Records Request on Halted Schizophrenia Research
The cancelled trial was looking at a metabolic approach to treating the disease through a ketogenic diet.
Foundations
Our program is designed to elicit as broad an adaptational response as possible.
"Eat what you kill"
The ongoing saga of allegations against a Montana oncologist for falsely diagnosing cancer and prescribing unnecessary treatments.
Handstands
Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming fit.
Is this the future of healthcare?
Super Bowl commercial sells GLP-1s as the solution to our obesity epidemic.
Is there a propaganda campaign against low-carb?
So much industry$$, so little science
Bone-In Ribeye with Lemon Garlic Herb Butter
A juicy, grilled bone-in ribeye topped with melting lemon garlic herb butter—bursting with savory richness, bright citrus, and fresh herbs.
See more →For Load:
Back squat 5-5-3-3-3-1-1-1-1 reps
Additionally, practice L sit & L sit pirouettes for 20 minutes.
See more →10 reasons why the science research journal has passed its sell-by date
The traditional scientific journal system is outdated and increasingly unfit for the digital and AI-driven era.
See more →
