Workout Wednesday: Weekly Workouts July 22

Written By


Expert Reviewed By

Dr. Lauryn Lax, OTD, MS

Dr. Lauryn, OTD, MS is a doctor of occupational therapy, clinical nutritionists and functional medicine expert with 25 years of clinical and personal experience in healing from complex chronic health issues and helping others do the same.




A new posting series I am starting every Wednesday (because I love alliteration and “Workout Wednesday” just sounds cool).


Every Wednesday, I will be posting a week’s worth of workouts you can do in your gym (globo gym and/or CrossFit gym alike) or at home, with options for environments for ‘little to none’ equipment.


One of my biggest passions is educating and teaching women how to train and feel good in their own skin.


You don’t have to be confined to the cardio equipment because ‘you don’t know what else to do’ or you ‘feel intimidated’ by the weight-lifting zone of the gym.


For years—years—I was stuck on StairMasters, treadmills, and fitness magazine routines, in my quest for a ‘great workout’, or a workout that I felt ‘justified’ my right to eat and be ‘ok’ with myself.


Girrrrrl, you don’t have to put yourself through that torture! You know the mentality:


  • “I ran 30-minutes today so I can eat that for dinner tonight’, or
  • ‘I want to lean up, so I need to do more cardio’, or
  • ‘Lifting weights makes me bulky’


You honestly can get an amazing workout without ellipticizing your life away, or “having to get at least a two hour workout in” every day.


So without further ado, here are some weekly workouts to get you inspired:



For time:
1000 m row/800 m run (about 4-5 minute run)

50 Barbell Thruster (Modification: Dumbbells)

30 Over-the-Bar Burpees



3 rounds x 1 minute each station:

Box Jumps (Modification: Step-ups)

Sumo Deadlift Highpulls (Use kettlebell or barbell)

Push-press (use lightish barbell-35-55 lbs. or dumbbells 15-35 lbs.)





3 rounds:
40 Overhead walking lunges

40 Sit-ups

40 Hand-release push-ups


4 rounds:
400 m run (about 2-min. run)/500 m. row/ 2-minute AirDyne or cycle bike

20 Wall-balls

10 Kettlebell swings (heavyish)




Get outdoors or do something outside of the gym!

Hike, swim, bike, walk with a friend, paddle-board, yoga or pilates…do something new…

15-minute AMRAP (As Many Rounds As Possible)
5 Power Cleans

10 Box jumps/step-ups

15 Pull-ups or Ring roes




10 rounds:





Note: Listen to your body; take rest as needed. Each day is just an idea of something you can do or incorporate into your weekly routine if it is a workout day for you. Ultimately: every BODY is different though and individualized program design is always optimal to get the most benefit for your bod! My work with clients all over the world allows me to integrate a personalized fitness plan into a client’s weekly schedule if fitness is a part of their goals.


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