So much this!
1 Like
10/10/2025
ABF, Week 4, Workout 2
Warm-up
10 min walk
45 KB swings
30 KB sumo DL high pulls
15 KB goblet squats
Shoulder mobility/press ramp up
ABF work.
8 rounds of double KB clean and presses.
All reps with a pair of 22 kg KB
1 clean + 2 presses + 2 pull ups
1 clean + 3 presses + 3 pull ups
1 clean + 5 presses + 5 pull ups
Totals = 80 presses + 80 pull ups
Ab wheel: 2 x 10
2 x Farmer’s carry; pair of 28 kg KBs. There and back
30 min walk
Notes: Upping the volume on the heavier bell this session. I set the timer to 2:30 to start each round (2-3-5; 10 total reps matched with pull ups), which worked well. Seemed too much time in the beginning, too little time by the end, which always indicates the correct interval.
Driving down to SoCal tomorrow to visit my parents. I’ll bring a single 22 kg KB down with me and do an ABF workout on Sunday (ABCs).
Still reading the Original Strength book by Tim Anderson. Good stuff, and aligns well with the ABF program. Spending some time with this each day, along with walking. Averaging 14.5K steps per day so far this month.
8 Likes
10/12/2025
ABF, Week 4, Workout 3 (traveling so only have a single bell)
Warm up:
75 swings
15 push ups
15 goblet squats
ABF work
Single arm ABCs, 22kg KB
20 rounds of:
1 clean 1 press left hand
1 clean 1 press right hand
2 single side squats, right side
1 clean press right hand
1 clean press left hand
2 single side squats, left side
(set the bell down, do 5 push ups)
Totals = 40 presses per arm, 40 cleans per arm, 80 squats, 100 push ups
Side bends: 20 per side
Suitcase carry: long carry per side
15 min walk (short on time; visiting parents)
Notes: The single KB workouts are a fun change up. Definitely easier despite each ABC having more movements. Set the timer and did a round each 1:10; gave me about a 30s rest after finishing the ABC sequence and the 5 push ups. I would do the push ups as an inch work out/back, which seems like a good addition to the workout.
This is now half way through the ABF program. I’m really liking it. Pairing this with walking and Original Strength movement sequences has me feeling really good all the time. I don’t think I realized just how run down I was getting from multiple CF workouts each week.
8 Likes
10/14/2025
ABF, Week 5, Workout 1
Warm up:
10:00 Original Strength movements
10:00 walk
5 ABCs + 25 push ups
0:30 bottom squat hold
0:30 dead hang
ABF work:
Double KB Clean and Presses. 5 rounds of:
1 clean + 2 presses + 2 pull ups (pair of 22 kg KBs)
1 clean + 3 presses + 3 pull ups (pair of 22 kg KBs)
1 clean + 5 presses + 5 pull ups (pair of 22 kg KBs)
1 clean + 10 presses (pair of 18 kg KBs)
(totals = 100 presses + 50 pull ups)
Farmer’s Carries: 3x there and back; pair of 28 kg KBs
Ab wheel: 3 x 10
15:00 walk
Notes: The next two weeks are the “accumulation weeks”. A couple of tweaks I’m making:
- Adding Original Strength to the warm up. This was suggested both by Tim Anderson (the OS guy) and Dan John. It does take ~10:00, but I do it in my home on the floor before even putting on my workout shoes.
- I’m doing ABCs for the warm up on the clean/press day rather than Humane Burpee. Both will get in the basics of warm ups: cleans, KB front squats, getting on the floor and doing push ups. I did them light for the warm up: pair of 18kg KBs
I also did this morning’s workout fasted. I usually have some carb powder or honey, but ate a lot last night after the long trip home and didn’t feel the need for it.
Breakfast was 3 eggs, chicken breast, parmesan cheese, an apple, and whey protein. I’m really cutting back on pretty much all supplements except for whey protein - which is really just a food.
Got my wife to start Easy Strength a couple weeks back. She really likes it. She’s not at all a hardcore workout person, but does stay active. Got her another KB to add to the arsenal (a second 8 kg one for her presses).
8 Likes
10/15/2025
7 am CF
(Wanted some extra conditioning/work, and this one looked good and won’t wear me down for the ABF work)
EMOM x 10:
5 ring dips + 5 ring rows
EMOM x 15
Min 1: Jump rope (or practice double unders; I did both)
Min 2: 15 wall ball throws; 20 lb Med Ball
Min 3: Bridge floor presses; 2 x 50lb DBs (get into a bridge position and press)
Notes: It was great to get back in the CF gym. Not to sound braggy, but this one was a breeze while still allowing me to get in a bit of extra work. Mostly just movements without anything that would wipe me out or slow recovery for ABF.
5 Likes
10/17/2025
ABF, Week 5, Workout 2
Warm-up
10:00 Original Strength work
10:00 walk
75 KB swings
15 goblet squats
ABF work
25 rounds of ABCs ; Using a pair of 22 kg and 28 kg KBs:
Done as a EMOMx25, with 100 push ups done as a superset throughout.
Only did two rounds with the 28 kg’s this time, and 23 with the 22 kg KBs.
Suitcase carry: there and back L/R with a 36 kg KB
Ab wheel: 2 x 10
20:00 walk
Notes: The ABC day is a tough one, but it sure goes quick. I haven’t been sleeping great and have been busy at work, so the 28’s felt a bit heavier than usual today. Sill got in a couple rounds with them, and got my total ABC reps it.
Two weeks away from the ABC “test” day, which for me will be 30 ABCs as an EMOM using a pair of 24 kg KBs. I know that will be doable for me, but still no walk in the park.
7 Likes
10/18/2025
9 am, Hyrox class
(Original Strength and a walk prior to class)
For time:
500m run
500m ski erg
500m run
50m burpee broad jumps
500m run
150m farmer’s carry; 2x50 lb DBs
500m run
80m walking lungs; 2 x 25 lb DBs
500m run
25m sled push
(took about 30 min)
Notes: I enjoy these Sat morning classes, which are typically something like this. Just a variety of movement and sustained conditioning without regard for the amount of weight or, really, the amount of time it takes. I also go with a friend in the gym for coffee and catch up, so it’s a nice social activity as well.
6 Likes
10/20/2025
ABF, Week 5, Workout 3
Warm up:
10:00 Original Strength movements
10:00 walk
50 KB swings
15 goblet squats
50 push ups
25 KB sumo high pulls
ABF work:
Double KB Clean and Presses. 7 rounds of:
1 clean + 2 presses + 2 pull ups (pair of 22 kg KBs)
1 clean + 3 presses + 3 pull ups (pair of 22 kg KBs)
1 clean + 5 presses + 5 pull ups (pair of 22 kg KBs)
After the 7 rounds, did 1 round of
1 clean + 10 presses + 5 pull ups (pair of 18 kg KBs)
(totals = 80 presses + 75 pull ups)
Farmer’s Carries: 3x there and back; pair of 28 kg KBs
Ab wheel: 3 x 10
20:00 walk
Notes: This worked well. Trying to up the volume of the heavier bell. My goal is to do the 100 reps with a pair of 24 kg KBs, which I don’t have so I’ll go to the gym on that test day. I would start a new round every 2:30. I can find anywhere Dan John prescribes a time for the clean/press test (have you seen this anywhere, @T3hPwnisher?), but I’ll assume it’s the same the ABC test - which he says is around 30 min. Doing ABCs EMOM style get you there. On the test day for the press, I’ll go every 3:00 for ten rounds.
Had two consecutive days of socializing and dinner with friend. When we did it at my house, it’s pretty easy to eat well. I grilled a ton of tri tip and chicken, the wife made homemade sourdough and some homemade beans, and some fruit/salad. It was a birthday party, so I did have some malted crunch ice cream (one of my favorites) but avoided the cake.
The prior night was guys night. They all did beer and ordered wings. Going against the grain, I had some wine and ordered a taco plate from a local taqueria. Had some “this isn’t a women’s book club” comments, but I’ll take those comments over having a belly hanging over my jeans.
9 Likes
Like much of Dan’s writing, the standards for the press are pretty open ended. I think it’s simply a matter of surviving. 30 minutes is an outstanding goal to be sure.
2 Likes
10/22/2025
ABF, Week 6, Workout 1
Warm-up
10:00 Original Strength work
75 KB swings
15 goblet squats
30 push ups
ABF work
20 rounds of ABCs ; Using a pair of 22 kg KBs:
Done as a EMOMx20, with an ABC + 5 push ups performed each minute.
Suitcase carry: there and back L/R with a 36 kg KB
Ab wheel: 3 x 10
20:00 walk
Notes: Dan John recommends about 30 total ABCs on this week of the ABF program. Given the weight I’m using is a tad lighter than my testing weight, my plan is to do 40 total between the two ABC sessions. This one felt just fine.
One note with this program is I feel the core work more than I remember with other programs. It’s likely due to the ABCs, which take some bracing, the consistent Farmer’s carries and roll outs, and perhaps even the OS mobility work. Lots of rolling and criss-cross work on it, even though it’s a mellow routine that would be considered mobility rather than a workout.
I’ve been messing around with intermittent fasting on my non-training days. It’s not bad at all - I do some original strength and walk in the morning, then wait until lunch to eat. The adjustment is the amount of food in one sitting. My lunch from yesterday:
- 3 hard boiled eggs
- Probably close to a pound of grilled chicken/tri-ti combo
- Kefir/blueberries/whey protein
- An apple + carrots
I calculated over 100g of protein. I probably could have done without the kefir protein smoothie, but I brought so I ate it. Dinner was more chicken/tri tip with rice, eggs, blackberries, and honey. Dessert was again kefir and whey. Seemed like I ate a ton, but hopefully it’s being put to good use.
6 Likes
I love seeing the nutritional experimentation alongside with the training. Looks like you’re having a lot of fun with this.
10/24/2025
ABF, Week 6, Workout 2
Warm up:
10:00 Original Strength movements
10:00 walk
50 KB swings
15 goblet squats
15 push ups
25 KB sumo high pulls
ABF work:
Double KB Clean and Presses. 10 rounds of:
1 clean + 2 presses + 2 pull ups (pair of 22 kg KBs)
1 clean + 3 presses + 3 pull ups (pair of 22 kg KBs)
1 clean + 5 presses + 2 pull ups (pair of 22 kg KBs)
(totals = 100 presses + 70 pull ups)
Farmer’s Carries: 3x there and back; pair of 28 kg KBs
Ab wheel: 3 x 10
30:00 walk
Notes: The prescription from Dan John on this particular day was “80 or more” presses. I did 100, but at a lower weight than my testing weight will be (22 kg vs 24 kg). I didn’t match pull up for press one-for-one, but did a 2-3-2 wave of strict ring pull ups each round. I set the timer for 2:20 intervals to start each round, which worked well. Again, the clean/press day is challenging, but nothing like the ABC day.
6 Likes
10/25/2025
Extra conditioning day
9 am, Hyrox
E6MOM x 6
- “Work” + 400m run
- 400m row + “Work”
- “Work” + 400m ski erg
- 400m run + “Work”
- “Work” + 400m row
- 400m ski erg + “Work”
“Work” =
200 ft Farmer’s Carry; 2 x 50 lb DBs
100 ft burpee broad jumps
10 alternating front rack DB lunges; 2 x 25 lb DBs
10 wall ball throws; 10 ft target, 14 lb med ball
Notes: Can you follow that? It’s presented in a complicated way. What you do is this: the interval timer is set for 6:00 rounds. In the first round, you do the “work”, which takes about 2:00, then go for a 400m run. Rest the rest of the time. When 6:00 is up, start the next interval. Most rounds took about 4:30 - 5:00 at a good pace, but nothing crazy.
This workout really exposes conditioning, or the lack-thereof. For those of us pretty well conditioned, this was actually not bad at all. Never out of breath. The burpee broad jumps spiked the heart rate the most, but the rest was more of just a sustained effort. But for plenty, it was simply undoable to keep the required pace up to finish each round and be able to start the next.
3 Likes
10/26/2025
Unplanned recovery run
5.2 mile run in 50:16 (9:41/mi pace)
Notes: Went to a party last night, and a running friend asked if I’d join them on this run this morning. So I did. I’m not really into this type of training right now, but hadn’t run in a long time so figured I might as well. I may shift back this week’s ABF workouts by a day now to adjust for the extra work between the Hyrox and this. I don’t think they’ll really impact my ability to do the ABF work much, but I also realized extra work means a bit more recovery.
I also did my usual Original Strength Reset movements work prior to the run:
2:00 nodding
2:00 rocking
2:00 rolling
2:00 criss-cross/marching
2:00 breathing
Dan John has a couple nice follow-along videos on youtube if anyone is interested, or the book Pressing Reset: Original Strength Forever lays it out in more detail as to the “why”.
7 Likes
10/28/2025
ABF, Week 6, Workout 3
Warm-up
75 KB swings
15 goblet squats
30 push ups
ABF work
20 rounds of ABCs ; Using a pair of 22 kg KBs:
Done as a EMOMx20, with an ABC + 5 push ups performed each minute.
Suitcase carry: there and back L/R with a 36 kg KB
Ab wheel: 3 x 10
20:00 walk
Notes: Pressed for time this morning, so skipped the pre-workout walk and Original Strength. I’ll get the OS in later today. This is my last ACB workout before the test day, which I’ll do Saturday. Feeling good and strong.
4 Likes
10/29/2025
Off day from ABF, with the testing weeks coming next.
7 am, at home:
10:00 Original Strength
30:00 walk
0:30 dead hang
0:30 bottom goblet squat hold
0:30 front rack hold
10:00 weighted ab work, variety of moves: overhead KB sit ups, Russian twits, DB plank pull throughs, side bends, KB windmills, waiter carries.
Notes: Trying to prevent turning my “off days” into workouts, which I don’t think I’m doing. I’m still toying around with IF-ing, and getting at least 16h of fasting on my non-training days.
Here’s what I’ve been doing:
ABF days with 7 am training: a couple spoonfuls of honey as pre-workout carbs/calories; walk immediately after ABF training, protein/food immediately after walk.
Non-ABF days still start at 7 am: Original strength movement work done right after coffee, 30 min walking, garage mobility work. Fast until ~11-12, making it at least 16h since my last meal.
Seems to be working. I’ve leaned up a bit in the midsection and have dropped 2 lbs over the first 6 weeks of ABF. I don’t weight myself much nor have specific scale-based goals, but I’m all for gaining lean muscle and losing a bit of fat.
4 Likes
10/30/2025
ABF, Week 7, Workout 1
Warm up:
10:00 Original Strength movements
10:00 walk
50 KB swings
15 goblet squats
25 KB sumo high pulls
ABF work:
Double KB Clean and Presses. 5 rounds of:
1 clean + 2 presses + 2 pull ups (pair of 22 kg KBs)
1 clean + 3 presses + 3 pull ups (pair of 22 kg KBs)
1 clean + 5 presses + 5 pull ups (pair of 22 kg KBs)
1 clean + 10 presses + 5 pull ups (pair of 18 kg KBs)
(totals = 100 presses + 75 pull ups)
Farmer’s Carries: 3x there and back; pair of 28 kg KBs
Ab wheel: 3 x 10
20:00 walk
Notes: Set the timer for 4:00 intervals, so finished the 100 presses in 20:00 (along with 75 pull ups). This kept the workout moving along, but I never felt overly rushed or wiped out. The sets of 10 - although lighter - are the hardest but never really had to grind or push-press any reps up. I feel like I’ve gotten a lot better at the cleans, which makes sense given all the practice I’ve been getting.
Saturday will be the test day for the ABCs: 30 rounds in 30 minutes with 24 kg KBs. Looking forward to it!
7 Likes
Congrats at nailing 100 dude!
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Thanks! On week 8 of ABF, I’ll attempt it again but with the 24 kg KBs across all reps as the clean/press test.
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10/31/2025
Non-ABF day, 7 am
30:00 walk
3 rounds (continuous all with 8 kg KB)
5 right-side single KB overhead situps
5 right side KB get ups
5 right side KB windmills
(match with left had)
3 rounds:
20 neck flexion; 22 kg
15 KB wrist curls; 8 kg
10 knees-to-elbow on rings
10:00 Original strength
Notes: For the non-ABF days, I’m battling with myself to not turn it into an actual workout. I don’t think I’m too close to doing that, but certainly watching myself. I’m focusing mostly on core and mobility, and the type of accessory work that isn’t taxing (neck and grip). But, I do feel better getting up and getting moving, regardless if it’s a full-on training day or just getting some daily movement in.
6 Likes