COMPETE : Greasing the Groove+

We're letting you in on a big secret with this workout today: How you can fit in maybe hundreds of reps a day, outside of your workouts, without much notice.

Greasing the groove is a well-know workout technique that works for perfecting an exercise by doing bits over the course of days, in addition to your daily workouts. It was created by the kettlebell superstar, Pavel Tsatsouline, in his book, Power to the People.

Around the PF-HQ, we work according to the Pomodoro Technique. It's simple: 25 minutes of work, 5 minutes of movement, all work-day long.

But what do these two things have in common? The Pomodoro Technique allows for space to grease the groove all day. Every 25 minutes, we do 12 sandbag deadlifts, or 15 kettlebell swings, etc., when we get up for a little break. If you're working from home, like many of us, you're likely already in some form of workout clothing or can quickly change. 12 sandbag deadlifts x 8 work hours = 192 reps. It adds up fast.

Today we're focusing on micro-workouts that you add to focus on the exercises you need for the Team Assessment PT Test, in a way you can incorporate into your daily routine. Keep your ruck out in the open, grab it and fit this in over your short breaks.


  • 20 x Butterfly Sit-Ups
  • 10 x Sandbag Squat Thrusts


  • 5 x Turkish Get Ups - each side


  • 15 x Hand Release Push Ups
  • 15 x Overhead Push Press (Ruck or your sandbag)


Work on your dead-hangs throughout the day. We're fans of this door frame pull-up bar for it's flexibility with other exercises.

  • Ruck on
  • 2 x Hang for :30 seconds


  • 15 x Sandbag Upright Rows
  • :30 Dead Hang


  • 15 x Sandbag Goblet Squats
  • 15 x Butterfly Sit Ups
  • 10 x Hand Release Push-Ups


  • 15  x Sandbag Squat Cleans
  • 15 x Hand Release Push-Ups


  • 10 x Left Leg SB Romanian Deadlifts
  • 10 x Right SB Leg Romanian Deadlifts
  • 10 x Sandbag Squats


  • 15 x Sandbag High Pulls
  • 15 x Hand Release Push-Ups

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