1 Like
1/13/2026
Morning
10:00 walk
Built from Broken (BFB) Daily movements
BFB Weighted Daily Movements
20:00 walk
7 pm
1 hour yoga class “Recovery yoga”
5 Likes
1/14/2026
ABF2, Week 3, Workout 2
Warm up:
10:00 walk
Built from Broken (BFB) Daily movements
BFB Weighted Daily Movements
2 x 5 Prying Goblet Squats
1 x 15 Ab wheel
1 x Farmer carries, varied weights and distances
Easy strength: CG BP: 2 x 5 x 185 lbs
ABF2 Work:
Double KB Clean and Press: 1 x 8 x 12 kg KBs
Barbell curls: 1 x 8 x empty bar
Double KB Clean and Press: 1 x 8 x 18 kg KBs
Barbell curls: 1 x 8 x 55 lbs
Double KB Clean and Press: 3 x 8 x 22 kg KBs
Barbell curls: 3 x 8 x 75 lbs
Assisti-Con (Metcon focused on assistance; I made that word up myself!)
10:00 AMRAP:
15 KB swings; 28 kg KB
15 plate-overhead sit ups; 10 lb plate
15 push ups
2, 4, 6…strict ring pull ups (add 2 reps each round)
Total = 4+ rounds
15:00 walk
Notes: Was feeling good today, so added some Easy Strength into the mobility/warm ups, and tacked on a “Metcon” at the end. I was thinking about how it’s working to add metcon-style work after the ABF work. I came to the conclusion that the difference between what I’m doing and turning it into a full blown Crossfit Metcon or WOD is that I’m focusing on “assistance” work like calisthenics or KB work, and not including heavy barbell work like cleans, deadlifts, thrusters and also leaving out the high degree of difficulty moves like hand stand push ups, muscle ups, pistol squats, etc… Additionally, I’m not treating it as a full blown competition-style session, but rather a solid-paced, high quality rep session. Once that crystallized to me, it makes it easier to retain variety while having some structure to the sessions. I do think they’re beneficial, and given my background I feel I can easily handle the additional work.
6 Likes
1/15/2026
AM: Original Strength, 30:00 walk
Throughout the day: 12K+ steps total, counting morning walk
7 pm: 1 hour yoga
5 Likes
1/16/2026
ABF2, Week 3, Workout 3
Warm up:
10:00 walk
Built from Broken (BFB) Daily movements
BFB Weighted Daily Movements
2 x Goblet Squats
1 x 15 Ab wheel
1 x Farmer carries, 28 kg KB
Easy strength: CG BP: 2 x 5 x 185 lbs
ABF2 Work:
Double KB Clean and Press: 1 x 8 x 12 kg KBs
Barbell curls: 1 x 8 x empty bar
Double KB Clean and Press: 1 x 8 x 18 kg KBs
Barbell curls: 1 x 8 x 55 lbs
Double KB Clean and Press: 3 x 8 x 22 kg KBs
Barbell curls: 3 x 8 x 75 lbs
20:00 walk
Notes: Was going to do a short assistance circuit/MetCon-style at the end, but am running late and honestly don’t feel the need for it today. I’ll be hitting another yoga class tonight and Hyrox in the morning, so no need to push it beyond the prescribed work for this one.
Feeling good these days. The cleans and presses just feel good on my shoulders and body, and the pump from the barbell curls has been a nice change since I hardly ever do isolation work. Also, yoga is a great addition. It’s both meditative and relaxing, but also a great tonic to training (while still being a challenge physically).
4 Likes
1/16/2026
5:30 pm
1 hour mobility class at yoga spot
3 Likes
1/17/2026
Conditioning Saturday!
8:30 am, Hyrox class
E6MOM x 6 (meaning: go every 6:00 for 36:00). Alternate between:
Round A:
800m run
Round B:
16 calories row
20 wall ball throws, 14 lb med bell, 10 ft target
16 calories row
20 walking sand bag lunges, 50 lbs
16 burpees
Notes: This was a pretty good set up. Sometimes Hyrox can get too cutesy and complex for its own good, but this one worked well: run, then do a variety of stuff. The runs lasted about 4:00, giving a 2:00 rest. The rounds with all the variety took at 5:00, with still plenty of rest time before heading out for the run.
6 Likes
I love it. It could also work as a new team of Transformers. The “Assisti-cons” out there helpin’ the Autobots defeat the Decepticons. lol
Also, thanks for hitting the Hyrox today!
1 Like
I’m glad to have some accountability for this. I want/need to get a conditoning session in each week, so it’s great to have you following along!
2 Likes
1/19/2026
ABF2, Week 4, Workout 1
Warm up:
10:00 walk
Built from Broken (BFB) Daily movements
BFB Weighted Daily Movements
Easy strength: CG BP: 2 x 5 x 185 lbs
S/S with 2 x 10 DB bat wings
ABF2 Work:
Double KB Clean and Press: 1 x 8 x 12 kg KBs + 4 double KB fronts squats
Double KB Clean and Press: 1 x 8 x 18 kg KBs + 4 double KB fronts squats
Double KB Clean and Press: 3 x 8 x 22 kg KBs + 4 double KB fronts squats
Barbell curls: 1 x 8 x empty bar
Barbell curls: 1 x 8 x 55 lbs
Barbell curls: 3 x 8 x 75 lbs
S/S with 5 x 15 push ups
1 x 15 Ab wheel
1 x Farmer carries, 28 kg KB
20:00 walk
Notes: This phase of ABF2 adds front squats done as part of the clean and press complex. The true progression is to start with just 1 front squat and add 1 each week until you get to 8. That would mean that ABF2 is 11 weeks total: 2 weeks of phase 1, 1 week of phase 1, then over the next 8 weeks slowly add squat volume until you get to 5 x 8 front squats.
I am tweaking this to make it an 8 week program overall. The squat progression will go from 4 - 5 - 6 - 7 - 8 over the next five weeks. I’m certainly able to jump in at this point after doing ABF1 and Rite of Passage.
Adding the four front squats right after the clean and presses, without setting the bells down, certainly adds a new level of difficulty and exertion. Totally doable, but definitely needed a bit more of a break between sets, especially with the double 22’s.
Another difference from here on out is that the workouts drop to 2x per week as opposed to 3. The “middle” workout is supposed to be a variety of high rep pump movements, with Dan John recommending “buns and guns”: lots of hip thrusts, swings, goblet squats, curls and tricep press downs. I’m keeping it open for now, and may occasionally do a CF workout or come up with something to do in my garage.
6 Likes
1/20/2026
ABF2, Week 4. “Off day”
Daily work:
10:00 walk
Built from Broken (BFB) Daily movements
BFB Weighted Daily Movements
Easy strength: CG BP: 1 x 10 x 145 lbs
2 x 5 strict pull ups
5 x 12 Ab wheel
5 x Farmer carries, 28 kg KB. From garage to fence.
20:00 walk
Notes: I’m struggling a bit with days like today. I want to get in enough work to aid recovery and keep moving forward, but no so much it will impact the program. I think this was about right. Really, just added extra ab wheels and carries to my usual daily work, and called it.
Yoga class tonight as well.
7 Likes
I am going to be doing the ABF in another 6 weeks. I have both the books but am waiting a couple more weeks to read the second one. I am taking it a lot of the variation you are adlibbing or is in the ABF 2 book.
I know Dan is pretty relaxed and it big on doing what works for the individual. I have been racking my brain for what to add on the ABF day to the presses.
Nice work in here. 
1 Like
1/21/2026
ABF2, Week 4, Workout 2
“Buns and Guns/Variety Day”
Warm up
3 rounds:
1:00 Airdyne
Push up progressions
Pull up progressions
Goblet squat progressions
Strength
Close Grip Bench Press:
1 x 8 x 115 lbs
1 x 8 x 145 lbs
3 x 8 x 175 lbs
S/S with ring pull ups:
1 x 8 x BW
1 x 8 x BW+ 8 kg
3 x 8 x BW+12 kg
MetCon/Accessories:
10 rounds of TLF complex w/ 36 kg KB:
3 dead lift high pull to clean + 4 goblet squats + 5 swings
- 10 sit ups
Done as :“go every 0:90s”
Notes: Dan John suggest this as a Buns and Guns day - lots of swings, goblet squats, curls, pump work, etc… I don’t really know if this aligns with that, but it’s what I came up with. I was in a big hurry this morning, so no walking or even daily mobility work - just some quick warm ups and got right after it.
I think my self-made “TLC”, or trap-leg complex, is actually pretty good. It is a single bell complex that you could really push with a heavier bell. The “dead lift high pull to clean” is just a long description meaning I start with the KB on the floor each rep, DL it up and then explode into a clean, and catch it in the front rack/goblet position. It’s great because after three of those I go right into goblet squats anyways.
@shaneinga : awesome that you’re going to be running ABF! I love it. A couple of notes based on what you said:
Reading ABF2 is actually a good idea right away. It doesn’t really present any new programs, but gives some answers to common questions and helps smooth out the programming. That said, no harm in holding off for now until you dive into the ABF work.
The program I’m doing now - ABF 2 - is presented in the first ABF book. It’s presented as a barbell ABF, with the continuous clean and press as the mean movement. I did give this a try, but just really prefer the KB clean and press instead. I personally think this one is “better” after doing the workout both wasy, but that’s clearly a personal preference.
The original KB ABF - with the ABC complex and press days alternating - is just fantastic. It’s definitely a harder, more challenging program than ABF2, but I think that’s the point. That said, I’m really enjoying my tweaked version of ABF 2, and it allows me to add some variety and additional work as I feel it’s appropriate.
8 Likes
I appreciate the detailed response. I have found with the current program I am running now, ES4FL, that I have tweaked where necessary to suit my needs. I am sure I will be doing the same with ABF.
I mostly have skimmed the first ABF book and plan to go ahead and read the whole book. I honestly didn’t realize that ABF2 was actually a separate program. I thought it was more variations of the original ABF that also had additional information to help understand how to add variation to the original ABF.
Lots to think about.
2 Likes
1/23/2025
ABF2, Week 4, Workout 3
Warm up:
10:00 walk
Built from Broken (BFB) Daily movements
BFB Weighted Daily Movements
Strength: Close grip Bench press:
1 x 8 x 115 lbs
1 x 8 x 145 lbs
3 x 8 x 175 lbs
S/S with DB bat wings (5 x 8)
ABF2 Work:
Double KB Clean and Press: 1 x 8 x 12 kg KBs + 4 double KB fronts squats
Double KB Clean and Press: 1 x 8 x 18 kg KBs + 4 double KB fronts squats
Double KB Clean and Press: 3 x 8 x 22 kg KBs + 4 double KB fronts squats
Barbell curls: 1 x 8 x empty bar
Barbell curls: 1 x 8 x 55 lbs
Barbell curls: 3 x 8 x 75 lbs
S/S with 5 x 15 push ups
20:00 walk
Notes: Those added squats sure make it more challenging. But also a better rounded workout. I added a close grip bench session alongside the warm up movement. I’ll keep an eye on this approach to see if it’s causing any issues with the ABF work, but for now it seems to be fine. I’m preferring this vs adding a MetCon workout at the end, mostly because the ABF work with the added squats is already a bit like a MetCon.
7 Likes
1/24/2026
ABF2, Week 4. Recovery/off day
Built from Broken (BFB) Daily movements
40:00 walk
BFB Weighted Daily Movements
Easy calisthenics
Bottoms-up KB work: presses, carries
Notes: I toyed around with going to a hyrox class this morning, but decided I needed this more. I also was thinking of hitting a yoga class, but again just felt more like doing this on a Saturday morning. I’m traveling back East today, hopefully ahead of and away from the brunt of the winter storm. A couple hotel workouts will follow over the next few days.
6 Likes
1/25/2026
AFF Week 5, Workout 1
Built from Broken (BFB) Daily movements
Walk around hotel to gym
BFB Weighted Daily Movements
10:00 of a progressively intense calisthenics workout: pull ups, push ups, squats, ab work, carries. Still thinking of it as “warming up”, but definitely ramping it up for the workout.
ABF2 Work:
Double DB Clean and Press: 1 x 8 x 20 lb DBs + 5 double DB fronts squats
Double DB Clean and Press: 1 x 8 x 35 lb DBs + 5 double DB fronts squats
Double DB Clean and Press: 3 x 8 x 45 lb DBs + 5 double DB fronts squats
DB curls: 1 x 8 x 20 lb DBs
DB curls: 1 x 8 x 30 lb DBs
DB curls: 3 x 8 x 35 lb DBs
S/S with 5 x 15 push ups
Followed by protein, shower, than about 30:00 walk through Charleston.
Notes: Got into Charleston, SC last night. Ended up leaving a day earlier to beat the storm with the layover in ATL, but glad to be here and have the day to explore, relax, and get some work done.
Had the gym to myself. It’s the definition of a middle-of-the-road hotel gym: DBs up to 50 lbs, some bikes/treadmills, and one of those pulley/do everything stations. I used to see this as a roadblock to a good workout, but now it’s just fine. Probably a good idea to change things up occasionally, and the DBs give a different feel than the KBs. I prefer KBs, but these will do just fine.
Lots of walking around today to explore. Already hit a coffee shop and an elevated street taco place for lunch. Gonna work another hour or so in the room, then go find a spot to watch the playoffs.
Travel nutrition: I packed my own “dinner” for the plane ride. Ezekiel wraps with almond butter and honey, 2 apples, and a pack of organic coconut date rolls. Not exactly the perfect meal, but better than what anyone around me was eating. The leftover dates also make great preworkout carbs. I need to find a market around here to get some greek yogurt and fruit for the room.
6 Likes
1/26/2026
ABF, Week 5. “off day”
Morning mobility work:
Built from Broken (BFB) Daily movements
BFB Weighted Daily Movements (but done without weights - just empty handed movements in the hotel room.
Conference
5 pm at hotel gym
4 x 10 face pulls
4 x 10 DB bat wings
200 push ups
200 sit ups (or related ab-moves)
Notes: Not really planned out at all, but trying to keep some movement going given it was a day of mostly sitting. I’ll be walking around some tonight, but still not nearly as active as usual.
6 Likes
1/25/2026
ABF week 5, workout 2 “buns n guns / variety day
AM: basic movements as normal
PM: workout
EMOM x 20:00 (5x through)
Min 1: 12 DB goblet squats, 45 lb DB
Min 2: 6 strict pull-ups + 8 bent over DB rows, 2 x 45 lb DBs
Min 3: 6 standing DB press into 6 DB push presses, 2 x 45 lb DBs
Min 4: 0:20 sec side plank hold right/left
50 face pulls
100 push ups
100 step back lunges
Notes: stole this from Tanner Shuck’s sample DB program. Worked well. That’ll wrap up my hotel efforts. At the airport right now looking forward to getting out of the cold and back to California.
Last night I got food poisoning. Woke up and (sorry for the details) threw up completely and totally. Repeated thought out the night. Skipped most of the morning conference and am just finally able to hold food and liquids. Nothing sounds good, though, and basically smoothies and fruit juices are sustaining me. Hope I can sleep this off on the plane.
5 Likes
Well that sucks. Hope you feel better soon.
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