God Sven is a Beast - Anchor - 2026.c7w2d1
Sunday - 15 February 2026
Workout: Easy conditioning, 2000-2020 (20 minutes)
Assault bike - 15 minutes
Done!
9 Likes
God Sven is a Beast - Anchor - 2026.c7w2d2
Monday - 16 February 2026
Workout: Press + deadlift, 0750-0855 (65 minutes)
Jumps/“throws”
Begin: 0800; End: 0844; Duration: 44 minutes
Deadlift - 250 lbs - 5, 5, 5, 5, 5
Press - 100x3, 115x3, 130x5, 105x3, 120x3, 135x5
Decline DB press - 2x75 lbs - 10, 10, 10
Deficit reverse lunge - L/R - 2x45 lbs - 10, 10, 10
Short bar cable row - 145 lbs - 10, 10, 10
Skull crusher - 2x35 lbs - 10, 10
Bicycle crunch - L/R - 10, 10
Rear delt flye - 2x20 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Main work in 23 minutes, supplemental in 17 minutes, assistance superset throughout.
Feeling good this morning: Everything moved well, and I wasn’t pushing too hard on anything. Another good day!
13 Likes
I just want to point out that you’re a beast for consistently knocking these out with an extra 90 pounds!
3 Likes
@Frank_C - Thanks for saying so, my man!
Guess it’s working, haha!
2 Likes
God Sven is a Beast - Anchor - 2026.c7w2d2
Monday - 16 February 2026
Workout: Easy conditioning, 2115-2135 (20 minutes)
Assault bike - 15 minutes
Late dinner, late ride.
9 Likes
God Sven is a Beast - Anchor - 2026.c7w2d3
Tuesday - 17 February 2026
Workout: Conditioning + calves, 1025-1100 (35 minutes)
Standing calf raise - BW - 3 minutes
Reps: 127
Tabata burpee - 8x(20 on/10 off)
Reps: 8x5 (40 total)
EMOM - 15 minutes
Cluster - 115 lbs - 3
That one felt good today: Just the right amount of “hard” to know I was working, just the right amount of “steady as she goes” to not feel trashed after.
9 Likes
God Sven is a Beast - Anchor - 2026.c7w2d3
Tuesday - 17 February 2026
Workout: Easy conditioning, 1955-2015 (20 minutes)
Assault bike - 15 minutes
Ya do whatcha gotta do, but I always appreciate when things work out in a more reasonable way!
11 Likes
God Sven is a Beast - Anchor - 2026.c7w2d4
Wednesday - 18 February 2026
Workout: Bench + squat, 1045-1150 (65 minutes)
Jumps/“throws”
Begin: 1054; End: 1136; Duration: 40 minutes
Squat - 225 lbs - 5, 5, 5, 5, 5
Bench - 170x3, 195x3, 220x5, 180x3, 205x3, 230x5
DB shoulder press - 2x52.5 lbs - 10, 10, 10
Ab wheel - ramp (14) - 10, 10, 10
BB row - 175 lbs - 10, 10, 10
(Short) BB front raise - 55 lbs - 10, 10
Neck flexion - 30 lbs - 10, 10
Kelso shrug - 2x65 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Main work in 23 minutes, supplemental in 14 minutes, assistance superset throughout.
Good work, great pump!
14 Likes
God Sven is a Beast - Anchor - 2026.c7w2d4
Wednesday - 18 February 2026
Workout: Easy conditioning, 1935-1955 (20 minutes)
Assault bike - 15 minutes
Done!
9 Likes
I should probably search for this, but there are just too many posts…
-
What is your ‘easy conditioning’? Are you doing something before the 15 minutes on the bike or is that just the total time it takes you to get to the bike and do you work?
-
What is the cluster you do after burpees for a 15 minute EMOM?
2 Likes
@Frank_C - Great questions, thanks for asking!
- Post-dinner easy conditioning is really just the bike ride: I’m actually on the bike for 15 minutes, and the delta with “duration” is just the total time. (I track it that way because I’m not interacting with my family in the evening, and I like to minimize that.) The pace of these rides is something easy for me, usually about 9 calories/minute.
- Saturday easy conditioning is a few rounds of something a bit more intense to spike my HR, followed immediately by a ride where I bring down my HR but try to keep a 10-11 calories/minute pace.
- I actually prefer weighted vest walks (on Saturdays) and non-weighted walks (post-dinner), but I’ve moved to the bike these past several weeks due to weather: We had a big dump of snow, and walking in the neighborhood was impossible (at first) and then treacherous (later). Now I’m just in the bike-ride habit, and I am planning to finish off the cycle with that. My intent is to return to post-dinner walks because they’re better for my soul.
- Regardless, the “easy” in “easy conditioning” refers to the impact on my recovery: This work is not meant to have the longer-term effects on my body that, say, pushing the sled or heavy farmer’s walks, etc., have—that kind of stuff is “hard conditioning,” a la JW.
- The “cluster EMOM” is literally 15 rounds of 3 clusters at 115 lbs, with each round started at the top of each minute. A “cluster” is a thruster that’s taken from the floor each rep: “clean → thruster” gives “cluster.” (I even used to write them as “clean → thruster” until @T3hPwnisher pointed out the proper naming a long time ago!)
Thanks again for the questions—it was kinda fun to reflect on all of that for a bit!
8 Likes
That makes sense. I was thinking it was a cluster of about three exercises for some reason. I guess that might start to qualify as a complex. Too many terms to keep up with some days…
Thanks for sharing!
1 Like
God Sven is a Beast - Anchor - 2026.c7w2d5
Thursday - 19 February 2026
Workout: Deadlift + press, 1320-1430 (70 minutes)
Jumps/“throws”
Begin: 1328; End: 1416; Duration: 48 minutes
Deadlift - 235x3, 270x3, 305x5, 250x3, 285x3, 320x5
Press - 105 lbs - 5, 5, 5, 5, 5
Incline DB press - 2x75 lbs - 10, 10, 10
Bulgarian split squat - L/R - 2x45 lbs - 10, 10, 10
One-arm DB row - L/R - 65 lbs - 10, 10, 10
Rope pushdown - 40 lbs - 10, 10
Cable crunch - 75 lbs - 10, 10
Alternating DB curl - L/R - 2x30 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Main work in 23 minutes, supplemental in 18 minutes, assistance superset throughout.
More good work, another great pump!
On the surface, it seems as though I was moving slowly today, but really it was just the choice of 3 unilateral assistance moves that made it feel a bit long, I think.
14 Likes
God Sven is a Beast - Anchor - 2026.c7w2d5
Thursday - 19 February 2026
Workout: Easy conditioning, 1955-2015 (20 minutes)
Assault bike - 15 minutes
Done!
9 Likes
God Sven is a Beast - Anchor - 2026.c7w2d6
Friday - 20 February 2026
Workout: Conditioning + calves, 1005-1040 (35 minutes)
Standing calf raise - BW - 3 minutes
Reps: 129
Tabata burpee - 8x(20 on/10 off)
Reps: 8x5 (40 total)
EMOM - 15 minutes
Cluster - 115 lbs - 3
I continue to perceive Fridays as harder than Tuesdays, but I continue to make it through and feel good on the other side—perceptions be damned!
12 Likes
An author I can’t name said “I don’t enjoy writing; I enjoy having written.”
I feel that!
5 Likes
@EmilyQ - Now that you point it out, I find that sentiment applies to most of the hard things I do in life!
And that’s coming from someone who likes to think he’s learned A LOT about contentment through the years… Ugh.
1 Like
God Sven is a Beast - Anchor - 2026.c7w2d6
Friday - 20 February 2026
Workout: Easy conditioning, 1920-1940 (20 minutes)
Assault bike - 15 minutes
Done!
6 Likes
God Sven is a Beast - 2026.c7w2d7
Saturday - 21 February 2026
Workout: Easy conditioning, 0625-0650 (25 minutes)
3 rounds of:
Pull-up (strict, various grips) - BW - 5
Push-up - 10
Air squat - 15
Assault bike - 15 minutes
Early start on Saturday means an early finish.
On to the final week of God Sven is a Beast tomorrow!
14 Likes
Tabata is a real kick in the duff. And not a fun one either.
3 Likes