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KCKFD Smoke Diver Workout

by Dad Dadderson 40k
1 athletes joined

Program Description

Home workout for pipehitters and rapscallions https://youtu.be/Hn0m4FIA7vs?si=C-QAAYEZ5OaYo5A9

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 13, 2025 06:43
  • Last Edited
    May 13, 2025 07:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
10
10 reps
-
2
Push Up
10
20 reps
-
3
Mountain Climber
10
30 reps
-
4
Jumping Jack
10
40 reps
-
5
Farmer's Walk (Weighted)
10
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
10
10 reps
-
2
Push Up
10
20 reps
-
3
Mountain Climber
10
30 reps
-
4
Jumping Jack
10
40 reps
-
5
Farmer's Walk (Weighted)
10
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
10
10 reps
-
2
Push Up
10
20 reps
-
3
Mountain Climber
10
30 reps
-
4
Jumping Jack
10
40 reps
-
5
Farmer's Walk (Weighted)
10
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
10
10 reps
-
2
Push Up
10
20 reps
-
3
Mountain Climber
10
30 reps
-
4
Jumping Jack
10
40 reps
-
5
Farmer's Walk (Weighted)
10
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Burpee (No Push Up)
10 Sets
10 Reps
-
2
Push Up
10 Sets
20 Reps
-
3
Mountain Climber
10 Sets
30 Reps
-
4
Jumping Jack
10 Sets
40 Reps
-
5
Farmer's Walk (Weighted)
10 Sets
1 mins
-