Sweat It Out {Weekly Workouts}

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.
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Heyyyyy! Just checking in with a recap of my workouts from the past couple of weeks. Quinn and I got in some quality time in with the jogging stroller!

fall running workouts with stroller


Sunday: Off

Monday: Crossfit

Back Squat: 5-3-1-5-3-1. Rest 2:00 between sets. (I worked my way up to #145)
*Wave loading. The second wave of 5-3-1 should be significantly heavier than the first wave.

2-3 sets of:
3 Squat Cleans adding weight each set.
3 Strict Pull-ups
3 C2B Pull-ups

AMRAP 5 x 2 sets. Rest 3m between sets.
7 Squat Cleans (135, 95)
10 C2B Pull-ups
*Score = Total Reps

I used #85 for the Squat Cleans and did regular kipping pull-ups instead of C2B. I finished with 89 reps and insanely sore quads the next day!

Tuesday: 90-minute walk at the park with friends

Wednesday: CrossFit

Power Snatch: 4 x 3. Rest 90s between sets.

3 sets of:
3 Power Snatches
3 Hang Power Clean
3 Thrusters
*start with an empty barbell and add weight each set. This is performed as a complex. Rest 1m.

5 Rounds, 30s Work/30s Rest:
1a) Power Snatch (75, 45)
1b) Hang Power Clean (75, 45)
1c) Thruster (75, 45)
*Weights are meant to be very light for this workout so scale to a load you can move quickly and efficiently.
*Score = total reps

I did this workout Rx and finished with 195 reps.

Thursday: 4-mile run with stroller

Friday: 4-mile walk with stroller

Saturday: CrossFit + KFIT WOD

Teams of Three:
21 Wall Balls (20, 14)
1 Rope Climb
21 Burpees
*One person works at a time.

I did this workout Rx and our team finished 15+4.


Sunday: Off

Monday: CrossFit

Back Squat: 5-4-2-5-4-2. Rest 2:30 between sets. (I worked my way up to #145.)

2-3 sets of:
3 Muscle Cleans from mid shin
3 Burpees
3 Power Clean + Front Squat
3 Burpees
3 Squat Cleans

For time:
20 Burpees
30 Squat Cleans (115, 75)
20 Burpees
20 Squat Cleans (135, 95)
20 Burpees
10 Squat Cleans (155, 115)

Rx+: (115, 75) (155, 115) (205, 135)
L3: (95, 65) (115, 75) (135, 95)
L2: (75, 55) (95, 65) (115, 85)

I used L3 modifications and finished in 14:18. Holy quad burn!

Tuesday: 4-mile run with stroller

Wednesday: 3-mile run with stroller

Thursday: Off

Friday: CrossFit

30 Overhead Squats @23×1 (empty bar)
40 Hollow-rocks
50 Double Unders
60s Banded Post Squat Hold

1a) Overhead Squat: 4 x 5 @22×1. Rest 1:00 (I worked my way up to #75)

1b) Side Bend: 3 x 12 ea. Rest 1:30.

For time:
50 Double Unders
40 Wall Balls (20, 14)
30 T2B
20 Burpee Box Jumps (30, 24)
10 Bar muscle-ups

L3: (30 DU’s) (20 T2B) (24, 20) (10 C2B with no band)

I used L3 modifications and finished in 8:35.

Saturday: 4.5-mile run/walk with stroller

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