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The Whole Dad Project | 20 Min Dad Workouts

@thewholedadproject

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Just a dad training. Two under two. Air Force vet.
Running since Nov 2025 · First HYROX Dec 4
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Five pull ups, ten push ups, fifteen air squats. Twenty minutes. That is the whole thing, and you need one bar.

It’s called Cindy. Tom Holland has been using it for Spider-Man and his record is 27 rounds. I wanted 20 and got 19, straight off a seven mile run. Phone storage died at 12:10, so the back half only exists on Strava.

Work
Cindy · 20 minute AMRAP
5 pull ups
10 push ups
15 air squats
As many rounds as the clock allows

Loads
Bodyweight throughout. The pull up is the only real variable.

Subs
No bar? Ring rows, or bent over rows with anything heavy.
Pull ups slowing you down? Bands, jumping pull ups, or 5 ring rows.
Push ups failing before the buzzer? Hands on a bench.

Format
Straight through if you are fresh. EMOM if you are cooked: one movement at the
top of each minute, rest whatever is left. Same work, easier to hold.

Keeping this one for hotel gyms and travel weeks. No equipment, no thinking,
done in twenty.

Tell me if you did it, and what you got.

Comment BASELINE for the 15 minute session. Free, nothing attached.

#thewholedad #20minuteworkout #dadworkout #bodyweightworkout #travelworkout taken in Redondo Beach, California by @thewholedadproject

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a month ago

Man time flies. I remember rocking him to sleep and now he’s running ahead of me to show me something new. Fatherhood has been a special adventure and so grateful for what our kiddos teach us about love every day.
#Fatherhood #DadLife #ModernFatherhood #DadAndSon #TheWholeDad taken in Redondo Beach, California by @thewholedadproject

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4

a month ago

i used to think fit meant lighter.

most of my twenties i lifted heavy and avoided running completely. then i bought a bike, took it too far, and spent a year chasing a smaller number instead of a better engine. looked fit. felt terrible.

then two kids under two, and the training had to change or disappear.

i didn’t want my old life back. i wanted to know how fit i could get inside the one i have now. so last november i started running, and now i’m putting things on the calendar that scare me a little.

there’s one number i can’t stop thinking about.

if you’re somewhere in the middle of your own version of this, tell me where.

#thewholedad #dadswhorun #southbay #runningcommunity #ultratraining taken in Redondo Beach, California by @thewholedadproject

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a month ago

Here’s to the great rebuild. I’m heavily focusing on getting faster while stronger. It’s been a learning curve for sure.

I lost a ton of weight (20+ lbs) to get healthier since November 2025 and along with that came the speed/endurance I was looking for but also some lost strength.

So here I am rebuilding. Here are my strength goals:
360lb 1RM bench press and 315x5
500lb 1RM trap bar dead lift and 405x8
130lb 1RM pull up (weight belt) and 90 x 5
180lb 1RM overhead press and 135 x 10

Building toward these as I prep for my first Marathon in March and a lot more endurance events on the horizon. taken in Torrance, California by @thewholedadproject

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5 hours ago

It all started with a dream. I used to dream about this relationship with my son. Now that I have it I try to remind myself how precious these moments are. Watching him experience everything for the first time.

#thewholedad #dadtodad #2under2 #boydad taken in Los Angeles, California by @thewholedadproject

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9 days ago

Fatherhood is a lot of things for everyone of us. It has its highs and its lows. Maybe they want mommy more than they want daddy.

What matters is we try to be better each day. For the most important people in our lives. Because they count on us.

#thewholedad #dadtodad #2under2 taken in Torrance, California by @thewholedadproject

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15 days ago

“You’re so disciplined.”

I get told that a lot and it never sits right.

Discipline sounds like a trait. Something you either got or you didn’t, and once you have it the hard part stops being hard.

Truth is. Discipline doesn’t come easy for me.

If it were up to me I’d be playing video games all day, eating all the dessert and doomscrolling until lights out.

My purpose comes down to being present as long as possible. For my kids. And their kids. And it starts with doing the hard thing every day.

What do people say about you that doesn’t match how it actually feels?

Comment BASELINE for the 15 minute session. Free, nothing attached.

#thewholedad #dadtodad #runningdad #hybridtraining taken in Los Angeles, California by @thewholedadproject

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21 days ago

Started with a 30 min recovery run and wanted to get some of those HYROX movements in - this is what I did.

Still working on that grip and ended with a dead hang.

Work
20 MIN AMRAP
250m row
15 wall balls
12 med ball slams
45 second farmers carry

Loads
Wall ball 14 lb to a 10 ft target
Farmers carry 50 lb per hand
Row at rate 22 to 24
*scale to move clean, count your rounds

No rower, run 250m. No slam ball, push a sled or burpee.

Format
20 minutes, as many rounds as you.
End the session with 2x 30s dead hangs

I planned six rounds and got five. 50 minutes with the recovery run in front of it,

Tell me if you did it.

Comment BASELINE for the 15 minute session. Free, nothing attached.

#thewholedad #garagegym #hybridtraining #amrap #hyroxtraining taken in Torrance, California by @thewholedadproject

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23 days ago

What my week actually looks like.

I’m 30 days into this run streak now. No days off. But that doesn’t mean every day is hard.

This is what’s underneath it.

Monday is the hard day. Threshold or VO2, then a heavy lift.

Tuesday is a medium-long run.

Wednesday and Thursday are easy runs with short lifts.

Friday is easy.

Saturday is the long run.

Sunday is recovery.

Seven days of running. Three lifts. One hard session.

That’s really it.

The biggest thing I’ve learned is that running every day only works if most of the running is actually easy.

One hard day. Everything else supports it.

I’m around 45 miles a week right now, slowly building toward 55 by January. I’m not making huge jumps either. Most of the volume gets added to the easy days, usually ten minutes at a time.

This block also has something I was missing before: marathon pace.

I had threshold work. I had easy running. But I wasn’t spending much time at the pace I’m actually going to race. So we fixed that.

The lifting is intentionally simple too.

About 30 minutes. Heavy. Low reps. Lots of calves and single-leg work because running is basically one leg at a time thousands and thousands of times.

And because, realistically, 90-minute lifting sessions don’t survive two kids under two.

This is all building toward something.

Marathon in March.

37 miles on my 37th birthday.

50 miles in November.

100 miles in March 2028.

None of it is happening fast.

Just stacking weeks.

This is mine.

What does your week actually look like?

#thewholedad #dailymile #runstreak #runningdad #zone2 taken in Los Angeles, California by @thewholedadproject

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24 days ago

Road running vs Trail Running which are you choosing?
#thewholedad #hybridtraining #runningdad #dadfitness #hybriddad taken in Los Angeles, California by @thewholedadproject

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a month ago

It’s not even about 5am.

It’s about finding that sliver of time for you so that you can be there for your partner, kids and obligations when they really need you.

#thewholedad #runningdad #dadlife #garagegym #hybridtraining taken in Los Angeles, California by @thewholedadproject

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a month ago

Grip is what fails first. This is one of the ways I’m building mine.

Twenty minutes. Nine rounds. Two HYROX stations plus grip.

96 days out to HYROX Anaheim.

Work
20 minute AMRAP
250m row
5 sandbag ground to shoulder, alternating
30 second farmers hold

Loads
66 lb sandbag at PRO weight. 50 lb per hand on the hold.

Format
This is not a metcon. Long transitions, heart rate around 140, steady the whole way. Hinge to pick the bag up and drive with the hips, don’t round your back. Set the handles down clean, don’t drop them. Grip is what actually fails in the 200m carry, and a static hold loads it harder per second than walking does.

Subs
No sandbag? A heavy dumbbell or a loaded duffel to the shoulder, same five. No farmers handles? Two dumbbells. No rower? Run 200m.

Today: 20:34, nine rounds, 140 average heart rate, 275 calories. My grip was already cooked from the Saturday session the day before.

Tell me if you did it.

Comment BASELINE for the 15 minute session. Free, nothing attached.

#thewholedad #hyrox #gripstrength #hyroxtraining #garagegym taken in Los Angeles, California by @thewholedadproject

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a month ago