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Many people want to show up to the gym, exercise just enough to achieve their results, and get out ASAP to return to “the real world.” Sure, there are some who use the gym as a meditative space and nearly reach a Zen state after a few dozen sets of moving iron, but that’s not the majority.

Fast and efficient training is essential for getting results with relatively short workouts, and HIIT workouts are one effective way to get there. High intensity interval training, or HIIT, is a training technique that repeats alternating periods of challenging exercise with periods of recovery throughout a training session.

HIIT can be applied to any number of workout methods, from barbell training to treadmill workouts. To crank up the efficiency to the maximum, here is a detailed routine to train your entire body with a single HIIT workout.

Full-Body HIIT Workout

• Dumbbell-Only HIIT Workout
• Muscles Trained
• HIIT Workout Warm-up

The Total Body Dumbbell HIIT Workout

This total-body workout requires a pair of dumbbells at an appropriate weight and some clear floor space. That’s it. With this minimal setup, you can perform the workout at home, outdoors, in a crowded commercial gym, at the most barebones hotel gym when traveling, or anywhere you need a quick and effective workout.

Because you’re training your entire body, perform the workout one to three times per week depending on your overall training plan. You can program the workout as a cardiovascular conditioning session or, if you pair it with a well-designed nutrition plan, it can fit right into a fat loss routine.

HIIT workouts are typically defined by intense training phases interspersed with periods of rest. This workout satisfies that approach by working your upper and lower body with supersets (the intense phase) and capping off the paired exercises with a loaded carry (the “recovery”). Repeat the first three-exercise series for three to four total sets before moving to the second three-exercise series.

If needed, rest up to three minutes between each series, but aim to complete the full workout without significant rest.

Dumbbell Deadlift

The deadlift is a high-impact, bang for your buck exercise. Switching from a barbell to dumbbells trades maximum weight for slightly more muscle recruitment and longer range of motion, which can yield better overall results from a conditioning and muscle-building perspective.

The weights will likely not challenge your grip strength significantly, so focus on strict form throughout the set. Don’t allow the circuit format to trick you into rushing through a partial range of motion.

• How to Do it: Stand upright holding a pair of dumbbells at your side. Take a hip-width stance and slightly bend your legs. Maintain a neutral spine and shift your hips back. Lower the weights toward your toes by bending your legs and driving your hips and glutes toward the wall behind you. When you feel a maximum stretch in your hamstrings, push your hips forward until you return upright.
• Sets and Reps: 3-4 x 10-12
• Rest Time: No rest before moving to the next exercise

Benefits of the Dumbbell Deadlift

• The dumbbell deadlift primarily works your glutes and hamstrings with assistance from your upper and lower back.
• The exercise allows a relatively longer range of motion compared to a barbell deadlift, which can increase overall muscle activation.

Hammer Curl and Press

This is a dumbbell variation of a clean and press, which works the majority of muscles in your upper body. The standard clean and press uses explosive lower body movement to initiate the exercise, but the hammer curl and press maintains focus on your upper body — specifically your shoulders, upper back, and arms.

The thumbs-up, hammer curl position puts your arms in a mechanically strong pulling position (compared to a traditional palm-up curl) while also recruiting your brachialis for increased overall arm size.

• How to Do it: Stand up holding a pair of dumbbells at your sides. Keep your core tight and don’t use your torso to swing the weights up. Perform a powerful hammer curl, keeping your elbows pinned to your sides while driving your thumbs toward your shoulders. As the weights approach the top position, smoothly transition into an overhead press. After locking the weights overhead, reverse the entire process to bring the weights down to your sides.
• Sets and Reps: 3-4 x 10-12
• Rest Time: No rest before moving to the next exercise

Benefits of the Hammer Curl and Press

• The hammer curl and press efficiently trains your biceps, shoulders, triceps, upper back, and core in a single movement.
• The movement can be performed with strict form for maximum upper body muscle activation. Lower body involvement (“leg drive”) can be added as a deliberate technique to increase training volume after fatigue begins to set in, similar to performing forced reps.

Rack Walk

The rack walk is a farmer’s carry variation that supports the weight with your arms bent and the weight at shoulder-level. This shifts your center of gravity, making the exercise much more demanding on your core than your grip.

Unlike a traditional farmer’s walk with your arms by your side, your grip strength is nearly a non-issue with the exercise because your hands and forearms aren’t supporting the weight. Your upper back, shoulders, abdominals, and lower back are the primary stabilizers.

• How to Do it: After the final repetition of the hammer curl and press, lower the weight to shoulder-height but don’t “curl” the weight down to your sides. Keep your palms facing in toward each other and let the thumb-side of the dumbbell rest on the front of your shoulder — not the top of your shoulder near your neck. Keep your elbows aimed forward or slightly up and walk with cautious, deliberate steps. Keep your core tight and your shoulder blades pinched together. When the set is completed, carefully bring the dumbbells to the floor and rest.
• Sets and Reps: 3-4 x 100 total steps or roughly one minute
• Rest Time: Rest 60 seconds before repeating the first exercise.

Benefits of the Rack Walk

• This loaded carry variation emphasizes core strength and stability, while many other loaded carries can be limited by your grip strength.
• The rack walk, and other loaded carries, allows lifters to perform high-intensity cardiovascular exercise while moving at a relatively lower speed (without running). This can benefit those with pre-existing knee or ankle problems and those with general mobility issues.

Reverse Lunge

The reverse lunge is a unilateral (single-leg) exercise which helps to address the kinds of strength and muscular discrepancies that naturally occur in most people. Many lifters overfocus on bilateral (two-leg) movements, but the simple addition of a lunge can significantly improve overall results.

By stepping backward, your front leg — the one doing the majority of the work — is kept in a relatively stable position. This helps to decrease knee strain, making the exercise an ideal choice for anyone with lower body aches and pains.

• How to Do it: Stand up straight with the dumbbells down at your sides. Take a longer-than-usual step backward with your right leg, landing on the ball of your foot. Keep your torso mostly vertical as you step. Bend your left leg to descend, keeping the majority of your body weight distributed on your left foot. When you reach a comfortable depth, possibly with your right knee grazing the floor, drive through your left foot and bring your right leg forward to the starting position. Repeat with the opposite leg. One step with each leg is considered “one rep.”
• Sets and Reps: 3-4 x 10-12 reps per leg
• Rest Time: No rest before moving to the next exercise

Benefits of the Reverse Lunge

• Unilateral leg exercises like the reverse lunge may carryover to improved strength, stability, and athleticism. (1)
• The reverse lunge can help to address potential strength discrepancies, which may help to reduce the risk of injury.

Renegade Row

The renegade row just might be one of the most efficient ways to build high-level strength in your entire upper body. It combines the dynamic core-stability benefits of a plank with the back and shoulder muscle-building benefits of a dumbbell row, using no equipment beyond some simple dumbbells.

This exercise can even be performed without any weights. You’ll lose almost all of the back and shoulder-building benefits, but you’ll still have an intense plank variation to work your abs, obliques, lower back, and hips. A more advanced variation adds a push-up after each dumbbell row.

• How to Do it: Assume a push-up position on the floor holding a dumbbell in each hand with your palms facing each other. Drive through your arms to press the weights into the ground for added stability. Support yourself on your toes with your legs straight. Maintain a neutral spine, not allowing your hips to dip toward the ground or pitch up to the ceiling. Drive your left elbow up, pulling the weight toward the outside of your ribs. Pause briefly before lowering the weight. Re-stabilize your body before repeating with the opposite side.
• Sets and Reps: 3-4 x 10-12 reps per arm
• Rest Time: No rest before moving to the next exercise

Benefits of the Renegade Row

• The renegade row builds core strength and stability, similar to an advanced plank.
• The exercise builds “functional” total-body strength by actively pulling with one side of the body while coordinating stability with the opposing side.

Suitcase Carry

The suitcase carry is essentially a one-arm farmer’s walk. It yields the head-to-toe strength and conditioning benefits of the classic farmer’s walk while overloading your core stabilizers by offsetting the load to one side of your body.

When performing the suitcase carry, aim to walk with a relatively smooth stride. Try not to let the weight lurch you off-course with each step. Control the weight and maintain your posture for maximum benefit.

• How to Do it: Stand with a dumbbell in one hand, at your side. Keep your arm straight and your shoulders pulled back. Maintain a vertical torso — don’t allow the weight to pull you to one side and don’t overcompensate by leaning excessively away from the weight. Walk with steady, deliberate steps. After you’ve reached the predetermined distance, switch hands and repeat. The set isn’t considered complete until you’ve walked with the weight on both sides.
• Sets and Reps: 3-4 x 50 steps (or roughly 30 seconds) per arm
• Rest Time: Rest 60 seconds before repeating the first exercise.

Benefits of the Suitcase Carry

• Holding a dumbbell in only one hand creates an offset load which increases recruitment of core stabilizers, specifically your oblique muscles and lower back.
• The suitcase carry will build grip strength as a secondary benefit to core stability and cardiovascular conditioning.

Muscles Trained During a Full-Body HIIT Workout

While this is technically a full-body HIIT workout, and your entire body is being stimulated throughout the session, some body parts are more directly recruited than others.

Back

The muscles across your entire back — including your lower back, upper back, and lats — will be recruited during the majority of exercises in the workout. Your back muscles will either be involved actively (for example, during the hammer curl and press and the renegade row) or as stabilizers (during the dumbbell deadlift and loaded carries)

Shoulders

Your shoulder muscles are heavily involved to stabilize the weight during any loaded carry. They are also directly recruited during the hammer curl and press and renegade row. Due to their relative size and strength, your shoulders may fatigue before other body parts during the workout.

Adjust the weight (and, if necessary, the sets and reps) to accommodate the weakest link. As your body progressively adapts to the strain, your shoulder strength should significantly improve.

Legs

Your hips, glutes, quadriceps, hamstrings, and calves will receive ample stimulation from the majority of exercises in the workout. The dumbbell deadlift emphasizes your glutes and hamstrings, while the reverse lunge is a very effective quadriceps exercise.

Both the rack walk and suitcase carry will work your hips and calves, as those muscle groups are highly active during unweighted walking. Performing any loaded carry increases the recruitment of these critical muscles even moreso. The suitcase carry, interestingly, may also increase recruitment of the glutes to provide stability while walking. (2)

Core

Your core, generally considered to include your abdominals and lower back, gets a serious workout during any loaded carry. Because the renegade row could be considered a dynamic variation of the plank (which is a fundamental core-training exercise), it also directly works your core.

A dedicated ab exercise isn’t included in this full-body HIIT workout because it could potentially cause excessive fatigue and interrupt performance of the primary exercises. A separate ab workout could be performed on a day when you’re not also performing this HIIT workout.

How to Warm-up for a Full-Body HIIT Workout

A thorough, if brief, warm-up can improve performance in a weight training session. (3) These benefits are essential even when the session is conditioning-focused, rather than a training plan designed for strength or muscle-building. Here’s an efficient way to prepare yourself for this full-body HIIT workout without high levels of fatigue.

Run through the following series as a circuit, performing the exercises in sequence, before resting briefly. Repeat for a total of three circuits. This efficient warm-up is done using only your body weight.

• Squat: Take a slightly wider than shoulder-width stance. Squat as deep as mobility allows — as you progress through the warm-up, your depth will likely increase. Focus on keeping your feet flat on the floor and your torso vertical. Perform 10 to 15 repetitions.
• Single-Leg Toe Touch: Take a staggered stance with one foot slightly in front, and to the side of, the other. Hinge at your hips and reach toward your front foot while keeping a neutral spine. If your balance allows, let your rear leg slightly elevate into the air. When you feel tension in the back of your front leg, return to a standing position. Perform 5 repetitions per leg.
• Push-up: Drop into a classic push-up position, supporting your body on your hands and toes while keeping a straight line through your trunk and legs. Set your hands slightly wider than shoulder-width apart. Bend your arms to lower yourself as close to the ground as comfortable. Pause briefly before returning to the top position. Perform 5 repetitions.
• Shoulder-Tap Plank: After your final push-up, hold the top position. Spread your feet well-beyond shoulder-width. Brace your right arm securely by driving your right hand into the ground. Quickly “tap” your right shoulder using your left hand before returning to the full push-up position. Repeat with the opposite side. Continue alternating taps for 5 repetitions per side.

Head-to-Toe HIIT

HIIT workouts don’t need to include high-repetition bodyweight exercises or high-athleticism explosive plyometrics. A HIIT session only needs you to push yourself hard before recovering enough to go just as hard in the next set. This blend of full-body supersets and loaded carries fits the bill. If and when you discover an appreciation for HIIT, don’t be surprised if these efficient sessions make recurring appearances in your regular programming.

References

1. Speirs, Derrick E.1,2; Bennett, Mark A.3; Finn, Charlotte V.4; Turner, Anthony P.2. Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players. Journal of Strength and Conditioning Research 30(2):p 386-392, February 2016. | DOI: 10.1519/JSC.0000000000001096
2. Holmstrup, M. E., Kelley, M. A., Calhoun, K. R., & Kiess, C. L. (2018). Fat-Free Mass and the Balance Error Scoring System Predict an Appropriate Maximal Load in the Unilateral Farmer’s Walk. Sports (Basel, Switzerland), 6(4), 166. https://doi.org/10.3390/sports6040166
3. Fradkin, Andrea J1; Zazryn, Tsharni R2; Smoliga, James M3. Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research 24(1):p 140-148, January 2010. | DOI: 10.1519/JSC.0b013e3181c643a0

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Noah Ohlsen has been a fixture at the annual CrossFit Games for nearly a decade as an Individual competitor. Competing in each of the last nine consecutive Games, he’s earned a top-10 finish on seven occasions, placing as high as second in 2019. Entering the 2023 iteration of the Games in August, Ohlsen might be preparing for his final appearance as an Individual competitor. Naturally, the elite athlete’s diet has to match.

On June 24, 2023, he posted a video to his YouTube channel where he walked through a full day of eating while training for the 2023 CrossFit Games. The clip provides an honest insight into how one of the best CrossFitters in the world prepares for the sport’s pinnacle contest. Ohlsen qualified for the latest Games by coming in seventh during the 2023 North America East Semifinal.

Here is the seasoned CrossFit veteran’s full diet as he preps for the 2023 Games. Note — Specific portions were not always detailed:

Breakfast

• Overnight oats* — One container
• Peanut butter — One tablespoon
• Honeycrisp apple
• Two chicken-maple sausage patties
• English muffin
• Strawberry jam — One tablespoon
• Mango
• Instant Coffee with Protein

*The homemade overnight oats, which he nicknamed “Noats” for “Noah’s oats” are made with 100 grams of quick oats, 100 grams of frozen berries, 200ml (6.7 ounces) of low-fat oat milk, one scoop of protein, one tablespoon of honey, one scoop of peanut butter, and one scoop of jelly (the final two ingredients are added the next morning).

Macros

• Fats — 35 grams
• Carbs — 220 grams
• Protein — 76 grams
• Calories — 1,460

Ohlsen clarified he usually wakes up around 8 a.m. and drinks a glass of cold water to start his day. The athlete appeared to guesstimate his portion sizes for breakfast, but maintained he’ll be stricter once the Games get closer. Ohlsen explained that, in the current phase of competition prep, his nutrition coach has him aiming for roughly 450 grams of carbohydrates, 200 grams of protein, and 100 grams of fats per day totaling 3,500 calories.

Here’s Ohlsen’s workout once he finishes breakfast:

Warm-up 

10 rounds of:

• Echo Bike — 30 seconds (6 seconds sprinting, 24 seconds easy pace)
• Sandbag Hold — 30 seconds (90.7 kilograms/200 pounds)

10 rounds of:

• Echo Bike — 30 seconds (6 seconds sprinting, 24 seconds easy pace)
• Farmer’s Walk — 30 seconds (40.8 kilograms/90 pounds)

Weight Training

• Split Jerk — 5 x 1
• Shoulder to Overhead (Push Press or Jerk) — 3 x 10 as fast as possible

Metcon

Three rounds for time:

• Burpee Broad Jumps — 75 feet
• Handstand Walk (unbroken) — 75 feet 

Skill Work

• Back Roll to Support on Gymnastic Rings — 10 to 15 minutes
• Strict Ring Muscle-Up with 2 Dips — 2 x As Many Reps As Possible Unbroken
• Peg Board Wall Climb — 5 Reps (focus on quality form)

Cardio

15 intervals of:

• Jog — 30 seconds (Wearing weight vest, unspecified weight)
• Walk — 90 seconds (Wearing weight vest, unspecified weight)

Finisher

Five supersets of:

• 20 Push-ups
• 20 Sit-ups

Once Ohlsen concluded his workout and a cold therapy session, he shifted to explain some reliable snacks to support his energy:

Snacks

• Applesauce pouches
• Protein bars
• Dried fruit
• Pretzels
• Hummus

Ohlsen maintained that he eats these snacks throughout his day. He may occasionally throw in potato bread and turkey sandwiches.

Eventually, Ohlsen found his way to the last meal of the day, which was appropriately protein and nutrient-rich for an athlete of his caliber.

Dinner

• White rice — One cup
• Two bison burgers
• Avocado 
• Ketchup
• Veggies

A white rice, meat, and vegetable combination assuredly doesn’t reinvent the wheel but fits the bill for Ohlsen’s goals.

The best finish from Ohlsen’s CrossFit Games career was a runner-up result to former five-time Fittest Man on Earth® Mat Fraser in 2019. Nothing is guaranteed, but another top-10 placing in 2023 seems likely for one of the sport’s biggest active names.

Featured image: Noah Ohlsen on Instagram

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Trey Mitchell is the winner of the 2023 North America’s Strongest Man (NASM). The American competitor prevailed in the contest that took place on July 15-16, 2023, in Victoriaville, Canada. It’s Mitchell’s first victory of the 2023 strongman season after finishing in fourth place at the 2023 Arnold Strongman Classic (ASC), the 2023 World’s Strongest Man (WSM), and the 2023 Giants Live Strongman Classic (GLSC). It’s also Mitchell’s first win since his successful title defense at the 2022 Shaw Classic (SC). He will try to retain that title once again in Loveland, CO, in August 2023.

Joining Mitchell on the NASM podium was the United States’ Lucas Hatton (second place) and Canada’s Wesley Derwinsky (third). According to his page on Strongman Archives, Hatton has now finished as the runner-up in two consecutive contests after a second-place result at the 2023 Arnold Amateur Strongman World Championships (AASWC). Meanwhile, with his third-place finish, Derwinsky has now stood on a podium in five of seven career strongman competitions.

The 2023 NASM featured eight events over two days, which were as follows: Max Log Lift, Fingal’s Fingers and Yoke Medley, Atlas Stones, Truck Pull, Wheelbarrow Carry, Car Deadlift, Viking Press, and Power Stairs. Twelve competitors participated in the competition.

Here are the final standings for the roster:

2023 North America’s Strongest Man Results

1. Trey Mitchell (United States) — 76.5 points | Champion
2. Lucas Hatton (United States) — 71 points
3. Wesley Derwinsky (Canada) — 71 points
4. Maxime Boudreault (Canada) — 64 points
5. Frédérick Rhéaume (Canada) — 63 points
6. Gabriel Rhéaume (Canada) — 62 points
7. Joey Lavallée (Canada) — 56.5 points
8. Sean Hayes (Canada) — 41.5 points
9. Spenser Remick (United States) — 39.5 points
10. Andrew Montoya (United States) — 28 points
11. Ben Court (Canada) — 19 points
12. Mitch Hughes (United States) — 19 points

To win the 2023 NASM title, Mitchell dominantly took first in five of eight events. Here’s an overview of the athlete’s performance in every event, including his corresponding finish:

Trey Mitchell | 2023 North America’s Strongest Man Event By Event Performance

• Max Log Lift — 200 kilograms (Tied for first place)
• Fingal’s Fingers and Yoke Medley — 34.38 seconds (First place)
• Atlas Stones — Five in 40.33 seconds (First place)
• Truck Pull — 52.7 seconds (Fourth place)
• Wheelbarrow Carry — No lift (Twelfth place)
• Car Deadlift — 11 reps (First place)
• Viking Press — 16 reps (First place)
• Power Stairs — [time not disclosed] (Sixth place)

The 2023 NASM was Mitchell’s debut at the contest. In 2014, when the NASM was last held, four-time WSM champion (2011, 2013, 2015-2016) Brian Shaw claimed victory. It may be fitting that Mitchell spent his 30th birthday, which fell on the final day of the contest, earning such prestigious status.

Mitchell’s name and reputation have grown plenty beyond his status as a two-time defending SC champion. However, if he can stack a three-peat and, with it, earn a new title of “The Strongest Man on Earth” on top of some recent performances, his billing as a superstar will be undebatable.

Featured image: @berserkerlifter on Instagram

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Pavlo Kordiyaka had a spring to remember all-around as a professional strongman. In early April 2023, the Ukrainian athlete won his first-ever Europe’s Strongest Man (ESM) title. Then, if not for a controversial penalty on Day Three of the 2023 World’s Strongest Man (WSM) just weeks later, he could’ve potentially earned a WSM title. With the summer in full swing and a new title up for grabs at the 2023 Shaw Classic (SC), Kordiyaka looks primed to continue his recent momentum.

On July 17, 2023, Kordiyaka posted a video to his Instagram page where he locked out a log press of 183 kilograms (403.4 pounds) for three reps and later completed a 130-kilogram (286.6-pound) power snatch. Per the caption of the strongman’s post, the recorded training session is part of his ongoing preparation for the 2023 SC on August 19-20, 2023, in Loveland, CO.

Kordiyaka’s profile may be lesser known than some of his peers, like the reigning WSM champion Mitchell Hooper, but that doesn’t make him any less of a competitor. If anything, after Kordiyaka toppled former 2020 WSM champion Oleksii Novikov at the 2023 ESM and held his own against Hooper, Novikov, and former two-time WSM winner (2021-2022) Tom Stoltman at the 2023 WSM, he’s proven he belongs at the most elite level of the sport.

With that trio of arguably more established peers standing in Kordiyaka’s ambitions toward becoming “The Strongest Man on Earth,” the 2023 SC could be another coming-out party for the competitor. Trey Mitchell is the two-time reigning champion of the contest.

Here’s an overview of the 2023 Shaw Classic gauntlet of a roster Kordiyaka will have to overcome:

• Trey Mitchell (United States) — Reigning two-time Champion
• Brian Shaw (United States) — 2022 runner-up
• Mitchell Hooper (Canada) — 2022 third place
• Tom Stoltman (United Kingdom)
• Luke Stoltman (United Kingdom)
• Oleksii Novikov (Ukraine)
• Bobby Thompson (United States)
• Adam Bishop (United Kingdom)
• Graham Hicks (United Kingdom)
• Pavlo Nakonechnyy (Ukraine)
• Thomas Evans (United States)
• Maxime Boudreault (Canada)
• Kevin Faires (United States)
• Aivars Šmaukstelis (Latvia)
• Evan Singleton (United States)
• *Gavin Bilton (United Kingdom) | *Replaces Mateusz Kieliszkowski

Here’s a rundown of the events of the 2023 SC:

2023 Shaw Classic Events

• Log Medley
• Max Hummer Tire Deadlift
• Wheelbarrow and Arm-Over-Arm Medley
• Bag Toss
• Car Leg Press
• Atlas Stones
• Bench Press
• Fingal’s Fingers and Power Stairs Medley

Before winning the 2023 ESM, Kordiyaka’s arguable career highlight was a first-place performance at the 2021 Official Strongman Games (OSG). According to his profile on Strongman Archives, the 28-year-old has appeared in 15 international contests, winning four of them, including the 2023 ESM. His berth in the 2023 WSM Final was the first of his career.

Now he’ll get a chance to build on those performances at the 2023 SC.

Breaking through against a cadre of star competitors is presumably not an easy task. Kordiyaka can rest assured that each of his peers will likely view him in the same intimidating, if also respectful, fashion at the 2023 SC.

Featured image: @pavlo_kordiyaka on Instagram

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Derek Lunsford could be the next heir apparent to true bodybuilding greatness. Already a former 212 Olympia champion (2021), Lunsford shined in his Men’s Open debut at the 2022 Olympia, finishing as the runner-up to the titanic Hadi Choopan. With more seasoning under his belt, some members of the bodybuilding community think he’s on the precipice of a genuinely unique achievement.

On July 17, 2023, James “Flex” Lewis posted a video to his YouTube channel where he had a conversation with Lunsford about his current place in bodybuilding. With Lunsford now a full-time Men’s Open class member, Lewis endorsed his peer’s chances at becoming the first bodybuilder ever to win in two separate Olympia divisions (212, Men’s Open).

A seven-time 212 Olympia champion (2012-2018), Lewis enjoyed a friendly rivalry with Lunsford toward the tail end of his reign, most notably overcoming the young runner-up during the 2018 edition of the contest. That might make Lewis more equipped than most to understand what Lunsford is capable of at bodybuilding’s highest levels.

Lewis maintained he’d kept a close eye on Lunsford since his sole 212 title in 2021 and that he unquestionably sees him as the athlete to beat in November in Orlando, FL.

“Going into this year’s Olympia [2023], I said to so many people, ‘Derek Lunsford is the one,’” Lewis explained. “That [2023] Pittsburgh Pro, that blew my mind and everyone else’s. I thought to myself, ‘Thank god that guy’s not in the 212 [division] anymore.’ I also said to myself, ‘Thank god I am not competing in the Open class against this guy.’ I also said, ‘whoever is going to be standing next to that guy is in for a handful.’”

Beyond talking about Lunsford’s physique, Lewis all but painted him as the inevitable first-ever “champ-champ” — the first bodybuilder in history who could win a title in two major Olympia divisions.

With a victory at the 2023 Olympia, Lunsford very well might live up to this billing.

“What you’ve done since the 212 is honestly so inspiring,” Lewis told Lunsford. “You say that you were never able to dethrone me, but you know what I can say about you, is, I might have beaten you in the 212 class but now you’re going to be, in my eyes, the first ever champ-champ.”

Lewis expressed that one of the goals of his competitive career was to win an Olympia title in two divisions. The icon never competed in a division outside of the 212 at the tentpole bodybuilding contests. Now that those days are behind him, he will live vicariously through Lunsford’s exploits.

“It was my motivation to be the first-ever two-division champ-champ,” Lewis said. “You now, whether you thought about it or not, it was consuming for me … I’ll never be able to achieve that now that I’m retired. I want to see you go to the moon and back.”

Lewis isn’t the first bodybuilding legend to put his faith in Lunsford at the 2023 Olympia. Eight-time Mr. Olympia Ronnie Coleman (1998-2005) and long-time trainer Miloš Šarčev have both previously expressed their belief in the young superstar’s chances at historic success.

Now Lunsford will just have to live up to the hype.

Featured image: @dereklunsford_ on Instagram

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Four-time World’s Strongest Man and three-time Arnold Strongman Classic winner Brian Shaw is preparing to compete in his final competition at the 2023 Shaw Classic, scheduled for Aug. 19-20 in Loveland, CO. As the Colorado-native strongman has done throughout his career, he’s offered sneak peeks into his training for the contest. His most recent insight was making a set of flat dumbbell bench presses look relatively easy using a pair of 91-kilogram (200-pound) dumbbells.

Shaw didn’t share anything else about this particular workout, but that set alone showed that he’s feeling good about his prep for the contest. Strongmen don’t normally incorporate bench press movements into their programming because most of the pressing events are overhead lifts. The Shaw Classic will feature a bench press variation, which is why Shaw is adding the movement to his training.

This isn’t the first time that a legendary strength athlete has tested their might against the imposing 200s. The feat was made famous by bodybuilding great Ronnie Coleman when he pressed them, both on a flat and incline bench, for reps during one of his Mr. Olympia training videos back in 2000.

Since then, the feat has also been performed by the likes of strength athlete and fitness influencer Larry “Wheels” Williams as well as 2021 Arnold Classic bodybuilding champ Nick Walker. However, there was a notable difference with Shaw’s set which he pointed out in the caption of the post.

“How many lifters in history who could bench the 200lb dumbbells could actually carry them from the rack and get them into position without help?”

As the video showed, Shaw does essentially performing a short farmer’s walk, unracking the weights and walking them several steps to the bench before beginning his set. The previous athletes who’ve completed the exercise with these massive weights have typically laid into position on the bench while multiple spotters hand the lifter each weight, assisting in the setup.

Shaw also ended the set after the fifth repetition when he clearly had more in the tank and didn’t appear to struggle to completion. In the post caption, he shared that this was a strategic move.

“Just because everyone will comment that I didn’t do more reps… this was a working set and not a set of max reps. It’s ok to just train without having to max out for every video.”

Besides preparing for his final competition as an athlete, which requires a reported diet of around 10,000 calories per day, Shaw continues his work as the show’s promoter, aiming to make the 2023 Shaw Classic the best version of the contest yet. It will be the fourth straight year he puts this show on and he upped the ante by announcing that the winner will earn a new official title — The Strongest Man on Earth.

Shaw made the announcement in a separate Instagram post, revealing he bought the rights from former Fortissimus contest promoter Paul Ohl in order to bestow the title on the Shaw Classic champion for 2023 and beyond. This new title is a part of Shaw’s strategy to make the Shaw Classic an even more prestigious event in the years to come.

Featured Posts: @shawstrength on Instagram

The post Brian Shaw Benches 91-Kilogram (200-Pound) Dumbbells for 5 Fast Reps Before His Final Strongman Contest appeared first on Breaking Muscle.

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The winner of the 2023 Shaw Classic (SC) will now officially earn the title of “The Strongest Man on Earth.”

In an interview video posted to YouTube on July 17, 2023, Brian Shaw, four-time World’s Strongest Man (WSM) champion (2011, 2013, 2015-2016) and organizer of the annual SC, announced that he’d acquired the “The Strongest Man on Earth” trademark from Paul Ohl. The title had previously been awarded to winners of Fortissimus, a strongman contest that Ohl organized from 2008-2009. Shaw and Ohl discussed what the title transfer would mean for the SC’s future in their conversation.

After attempting to gain traction in 2008, an eventual lack of sponsorships led to the indefinite shuttering of the Fortissimus competition in 2009. The contest didn’t come back, but Ohl and organizers still owned the “The Strongest Man on Earth” trademark. As the winner of the 2009 edition, four-time WSM champion (2009-2010, 2012, 2014) Žydrūnas Savickas is technically the defending and final champion of the contest.

Shaw maintained that he approached Ohl for this name transition because he believes it adds legitimacy to the growth of the SC as a tentpole strongman competition, which only has three iterations at the time of this writing (2020-2022).

It is surely something the current roster of elite competitors may come to appreciate as another part of their potential prize. Here’s an overview of the field at the 2023 SC:

2023 Shaw Classic Roster

• Trey Mitchell (United States) — Reigning two-time Champion
• Brian Shaw (United States) — 2022 runner-up
• Mitchell Hooper (Canada) — 2022 third place
• Tom Stoltman (United Kingdom)
• Luke Stoltman (United Kingdom)
• Oleksii Novikov (Ukraine)
• Bobby Thompson (United States)
• Adam Bishop (United Kingdom)
• Graham Hicks (United Kingdom)
• Pavlo Nakonechnyy (Ukraine)
• Thomas Evans (United States)
• Maxime Boudreault (Canada)
• Kevin Faires (United States)
• Aivars Šmaukstelis (Latvia)
• Evan Singleton (United States)
• *Gavin Bilton (United Kingdom) | *Replaces Mateusz Kieliszkowski

Here’s a rundown of the expected events at the 2023 SC:

2023 Shaw Classic Events

• Log Medley
• Max Hummer Tire Deadlift
• Wheelbarrow and Arm-Over-Arm Medley
• Bag Toss
• Car Leg Press
• Atlas Stones
• Bench Press
• Fingal’s Fingers and Power Stairs Medley

Note: The Atlas Stones appear not to be the closing event of the 2023 SC, as it often is in other strongman contests.

Trey Mitchell is the two-time defending SC champion but faces a gauntlet of peers waiting to take his throne. The most notable contenders, aside from Shaw himself, are a trio of modern WSM champions — Mitchell Hooper (2023, reigning), Tom Stoltman (2021-2022), and Oleksii Novikov (2020). With “The Strongest Man on Earth” title now awaiting the latest victor, it should add more incentive to a spirited strongman battle in Loveland, CO, on August 19-20, 2023.

Featured image: @shawstrength on Instagram

The post The 2023 Shaw Classic Will Determine “The Strongest Man on Earth” appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

I’ve been seeing a lot of skeptical or downright hostile comments about the Kraft Heinz acquisition of Primal Kitchen and my involvement in the company on ads, Instagram posts, and comment sections.

Look, I understand the skepticism, but I want you to know that the decision to partner with Kraft Heinz was not one I took lightly. I wanted to grow Primal Kitchen, but only by working with a company that would fully support the Primal Kitchen mission. While there was no guarantee how things would turn out, almost five years later, I can confidently say partnering with Kraft Heinz for growth has been overwhelmingly positive. Our partners believe in our mission and have given us the tools to bring Primal Kitchen into millions of homes.

You can now find us in retailers such as Costco, Walmart, Publix, Sprouts Farmers Market, and Target all over the country now in addition to Whole Foods Market and natural health stores. We are reaching more people in more places, which is actually how I believe we can successfully change the food landscape.

Despite all that, Primal Kitchen remains autonomous. We decide what we do, what we produce, how we market, and what we sell. We just have the support and scale to opt into the Primal Kitchen nutritional philosophy.

In fact, we’ve had almost the exact same team for the 4 1/2 years since we sold Primal Kitchen, only we’ve added even more talent. The core team remains, including myself and Morgan, my co-founder. As the founder, I am still involved in product creation, research and development, and ingredient and quality oversight. Our commitment to using high-quality Primal-approved ingredients hasn’t changed one iota and never will as long as I’m involved.

For these reasons, Primal Kitchen is probably the greatest success story in recent food and beverage acquisitions. We continue to grow every year, we maintain the same team that got us here, and with your help we continue to elevate the quality of food and ingredients on grocery shelves across America.

The best part for me is that instead of worrying about hiring and the day-to-day of running a company, I can focus on the fun parts, the stuff that got me interested in starting a food company in the first place: developing new recipes and trialing new ingredients. Actually, that’s also the best part for you all, because that’s where I shine—coming up with great new additions to the lineup.

I’ve also been able to expand into other arenas and focus on growing as a person. The hardest part of a startup is getting started and making it viable. Just like how once you get past the newborn years parenting opens up a bit and starts getting a bit more free and clear, once you know your business is going to succeed is when you can really start to grow.

I’ve got my new shoe company, Peluva I founded with my son, Kyle. I’m a grandpa twice over now. I get to spend more time with my wife and family. My marriage has never been stronger. And in turn, I’m more committed than ever to fulfilling the ultimate mission of Primal Kitchen. All these things are possible because of each other. They all feed into one another.

On a general note, I’d caution against letting skepticism graduate to cynicism. That’s when pessimism wins and the world turns against you. That’s when your luck runs out. I don’t have a real explanation for why this happens, but I just know that it happens. Seen it a hundred times in my life in dozens of people I’ve known over the years.

Now that I’ve got you here, I’d love to know what you want to see from Primal Kitchen. Anything, lay it on me. What’s working for you, what isn’t? What new products do you think we should be putting out?

As always, thanks for helping us change the way the world eats.

The post An Update From Mark appeared first on Mark’s Daily Apple.

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While he’s strong and powerful, Andrew Hause could probably not lift an actual house. Though, the mere idea that the powerlifter could even attempt such a seismic feat of strength is a nod to Hause’s reputation preceding him. He may have returned to add to his eye-popping rap sheet.

On July 16, 2023, Hause posted a video to his Instagram where he completed a back squat with wraps of 362.8 kilograms (800 pounds) for six reps on his second set. According to Hause, the training session was a personal record (PR). Instead of using a traditional barbell, Hause utilized a cambered bar which curved around his upper back and decreased the shoulder mobility needed to hold the bar in position. The athlete wore wrist wraps, knee sleeves, and a lifting belt during the milestone squats.

As a young powerlifter, Hause already has little to prove. The athlete burst onto the scene in 2022 with staggering displays of power, both in training and on the competitive platform. Some examples include a 467.8-kilogram (1031.4-pound) squat with wraps PR from a July 2022 training session and a raw deadlift PR of 420 kilograms (926 pounds) just about a week later.

While notching these astounding PRs, Hause would put the all-time World Record total with wraps in the 308-kilogram division in his crosshairs. He would smash that mark in late August 2022 with a 1,117.5-kilogram (2,463.6-pound) total with wraps at the 2022 World Raw Powerlifting Federation (WRPF) American Pro. Hause hasn’t competed since then, citing, in a separate Instagram post, undisclosed personal reasons that needed to be prioritized. The athlete was apparently on track to compete in an undisclosed competition in May 2023 but pulled out, likely for these same reasons.

In recent months, it seems Hause is back at his “world-destroying ways,” steadily sharing different updates on his training and overall progress in the gym, like his six-rep squat with wraps PR. A raw bench press set of 206.3 kilograms (455 pounds) for eight reps in June 2023 might stand out as another noteworthy footnote in Hause’s growing resume.

At the time of this writing, it’s unclear where or when Hause will compete next. All that seems definitive is that he’s back to refining his skills and talents in the gym. Based on his precedent, such a development could only be bad news for any of his competitive peers.

Featured image: @daspowerhause on Instagram

The post Andrew Hause Squats 362.8 Kilograms (800 Pounds) For 6-Rep PR appeared first on Breaking Muscle.

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The 2023 Vancouver Pro took place July 14-16, 2023, in Vancouver, Canada. It featured six divisions — Men’s Open, Classic Physique, Men’s Physique, Bikini, Figure, and Fitness — with each of the respective winners earning qualification for the 2023 Olympia this November in Orlando, FL. After changes to the Olympia qualification system, winning a contest outright is the only means of competing at the Olympia outside of past titles or a top-five finish in the most recent iteration.

The headline winner of the 2023 Vancouver Pro was arguably Hassan Mostafa, who emerged victorious in the Men’s Open class. Mostafa follows this victory after earning his first two career wins in the 2022 Orlando Pro and the 2022 Puerto Rico Pro. The athlete started 2023 by finishing as the Men’s Open runner-up in the 2023 Toronto Pro Supershow and the 2023 Orlando Pro. With the Vancouver Pro victory, Mostafa is slated to officially compete in the Olympia for the second time in his career, per his page on NPC News Online. The athlete previously came in 13th place in the Men’s Open division at the 2021 Olympia.

2023 Vancouver Pro Results

Including Mostafa, here are the respective winners of each of the five participating divisions at the 2023 Vancouver Pro.

Men’s Open

1. Hassan Mostafa
2. Stan de Longeaux
3. Nathan Spear 
4. Prince Boabang
5. Morgan MacDonald
6. Eiren Gauley

Classic Physique

1. John Le
2. Dylan Bursey
3. Robert Waterhouse
4. Isaac Baier
5. Adam Beveridge
6. Carl Gauthier
7. Anas Barahmeh
8. Narek Khachatryan
9. Billy Danh 
10. Jesse Strand

Men’s Physique

1. Jason Huynh
2. Mehdi Kabbadj
3. Drew Cullen
4. Chevy Phillips
5. Wagner Abreu
6. Patrick Asiedu
7. Xezekiel Afanou
8. Siegfried Ezeuko
9. Chuan-Yu Liu 
10. Eric Neal 

Fitness

1. Sara Kovach
2. Michelle Fredua-Mensah
3. Stephanie Jones
4. Jessica Ann Zehr
5. Noemie Champagne-Cloutier
6. Danielle DaCosta

Bikini 

1. Ashley Kaltwasser
2. Maxine Alexandra Somov 
3. Tianna Weymouth
4. Nikki Kiani 
5. Rhoda Allie 
6. Kateryna Kauffmann
7. Meggy Martin-Johnson
8. Gina Switzeny 
9. Jill E. Humphrey
10. Kristy Ann Keppel 

Figure

1. Gina Palma 
2. Autumn Cleveland 
3. Dalila Alegria
4. Peyton Dutcher
5. Paige Sabedra 
6. Lauren Martin-Stow
7. Rachel Shoemake 

The 2023 competitive bodybuilding season rolls on. The Vancouver Pro is a midsummer contest, but it is assuredly not the last opportunity for any prospective competitors to earn a place in the 2023 Olympia. On the near horizon, the 2023 Tampa Pro and the 2023 Texas Pro present themselves as the next major shots at bodybuilding glory.

Featured image: @hassan_mostafa92 on Instagram

The post 2023 Vancouver Pro Results — Hassan Mostafa Prevails appeared first on Breaking Muscle.