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One workout, every Sunday

Free. Twenty to thirty minutes, scaling included. For the practical questions, the straight answers live in the field notes.

Here is what lands on Sunday.

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From  The Whole Dad Project tony@thewholedad.comSunday
AMRAP 20

The work

AMRAP 20
Round:
  • 250m row, or 400m run
  • 10 burpee broad jumps
  • 10 goblet squats

Notes

One dumbbell for the squats. Heavy enough that the tenth rep is honest, light enough that you never stop mid-round.

Rest when the round ends, not inside it. However many rounds you get is the number.

Whatever you got in today, that's enough. It all counts. See you on the next one.

Tony.

Send me the workouts.

Every dad gets the same letter, the same morning.

A coffee mug on a windowsill in warm morning light.

Hotel gym, 30 minutes

SUNDAY · SEP 13 · 30 MIN Hotel gym, 30 minutes This one was done in a hotel gym with a barbell and a rack of dumbbells. Straight sets, full rest, nothing clever.

A coffee mug on a windowsill in warm morning light.

Bench, deadlift, pull ups

SUNDAY · SEP 6 · 26 MIN Bench, deadlift, pull ups Six men ran this yesterday sharing two bars. On your own you keep the pairs and just work one at a time.

A coffee mug on a windowsill in warm morning light.

Three stations, 30 minutes

SUNDAY · 30 AUGUST · 30 MIN Three stations, 30 minutes The Saturday crew ran this yesterday morning. This version needs one person and a pair of dumbbells.

Bare trees beside a receding row of lit streetlights, under a pink and blue sky.

AMRAP 20

The letter is one workout now. Two lifts, two easy runs, one session you can't talk through, then the session itself: twenty minutes and one dumbbell.

A thin trail crossing an orange desert plateau scattered with dark volcanic rock, above a cloud layer.

I put 100 miles on the calendar.

One hundred miles, one race, 2028. Why the thing on your calendar should scare you a little, and why the plan has to serve your life instead of the other way around.

Bare trees beside a receding row of lit streetlights, under a pink and blue sky.

In November, 11 miles was a pipe dream

Endurance is the one thing you cannot feel yourself building. Three inputs took a pipe dream to a Saturday morning, and none of them felt like progress at the time.

A small orange sun sitting just above the horizon over calm open ocean, under a hazy sky.

The Five Rules I'm Betting My Health On

Five principles I train by, aimed at the body I want at 85 and not the one I want in August. One of them is a blood number no mirror will ever show you.

An empty red running track with white lane lines, disappearing into thick fog past bare trees.

10.9 percent, and a pinch

I got a DEXA scan Wednesday. 10.9 percent, down from 15.9 in January. The number is not what is on my mind this week. The pinching is.

A runner coming up a wooden boardwalk between weathered fence posts, with sand dunes behind him.

I signed up for something

I'm doing HYROX in December. Nothing's paid and registration isn't even open. But a date does something maintenance can't, so put one on something.

A father and a small child standing together at the water's edge at dusk, backs to the camera, under a pink sky.

The car seat is a battle

We're in Nevada, it's 105 out, and the car seat is a full-body fight. The rep that mattered this week was loosening my grip, starting with a tin cup.

An unmade bed in a dark room, lit only by a small lamp on the nightstand.

I'm tired too

It's 9pm, the kids are down, and the last thing I want to do is anything. What works: the smallest possible thing, before your brain gets a vote.

The front door is a letter.

A free workout in your inbox every Sunday. Baseline comes with it.

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