Kiefer Lammi’s Workout of the Week

May 11, 2023 by
Photo Credit: Alex Trobough (
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Today’s workout is programmed by Kiefer Lammi, the assistant head coach at Underdogs Athletics in Las Vegas, NV. He also co-hosts the Gym Class Heroes podcast with Morning Chalk Up alum, Preslie Hirsh.

Five Rounds for Time:

  • 500m Row
  • 30 GHD SIt-ups
  • 15 DB Box Step-Overs  (2 x 50/35 pounds, 24/20 inch box)
  • Time Cap: 28:00

Scaling Options:

Five Rounds for Time:

  • 500m Row
  • 20 GHDs
  • 10 Box Step Overs (2 x 50/35 pounds, 24/20 inch box)


Five Rounds for Time:

  • 500m Row
  • 30 V-Ups
  • 15 Box Step Overs (2×35/20s)

Advice from Kiefer: One of my goals leading into competition is to put together challenging scenarios unique to each of my athletes that puts the training we’ve done in preparation to test. This one in particular to challenge rowing, midline, and grip capacity in a longer aerobic test.

Mitch McClune (@m7mcclune) and Carson Wolfe (@carsonwolfe4) have put in a ton of time in each of these areas leading into Semifinals, and this was a great indicator of progress across the board!

To inquire about submitting an upcoming workout of the week, shoot us a note.

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