100

30 WORKOUTS
TO GET YOU STRONG, LEAN,
AND ATHLETIC WITHOUT
SACRIFICING FAMILY,
FATHERHOOD, OR FITNESS
IN UNDER 10 MINUTES

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TABLE OF CONTENTS

Bio 4

Join The Diesel Dad Community 5

Building The Diesel Dad 6-7

Own Your Morning 8

The Diesel Dad 100 9

Trigger > Habit > Reward 10

Habit Stacking: Training & Nutrition 11

Diesel Dad Nutrition 12

Diesel Dad Strength 13-15

Diesel Dad: 30 Day Challenge 16

Diesel Dad 100 - 30 Workouts 17-19

Technique Video Library 20

THE DIESEL DAD 100 | 3

BIOS

Anders Varner
Anders Varner is the co-host of the Barbell Shrugged Podcast. In 2010, he
founded San Diego Athletics and sold the gym in 2016. He has coached athletes
from every major sport including the NFL, MLB, WWE, and CrossFit. As an
athlete he competed in the CrossFit regional four times and medaled at
multiple Olympic Weightlifting competitions. Anders’ mission is to unite
dads that want to be great fathers, husbands, and love lifting weights.
The Diesel Dad is the result of refocusing my life away from being a
competitive athlete, prioritizing being a father and husband, and still
training to be strong, lean, and athletic without sacrificing family,
fatherhood, or fitness.

Doug Larson
COO and founding member of Barbell Shrugged (2012), has been in the world
of functional fitness for almost his entire life, beginning gymnastics at age 3
and Olympic weightlifting at age 14 then starting CrossFit in 2006 at age
23 after spending a season as a pro baseball Strength and Conditioning
Coach with the Colorado Rockies. He has been a Certified Strength and
Conditioning Specialist (CSCS) through the National Strength and
Conditioning Association, received his Master’s Degree in Kinesiology
(movement science) with a concentration in Health, Sport Science
and Nutrition through the University of Memphis in Memphis,TN.

Doug also owned and operated CrossFit Memphis from 2009-2018,

training thousands of athletes for CrossFit, weightlifting
and powerlifting as well as general fitness. His main specialties
are human movement, weightlifting technique and mobility
as well as maximizing strength, power and work capacity.
Since starting Barbell Shrugged, Doug has had a heavy hand
in building, promoting and managing many, goal specific
online training programs followed by thousands of athletes
worldwide. On the side, Doug has been competitive in
MMA and jiu jitsu since 2004 and totally knows how
to choke people unconscious with their own clothing...
if that’s your thing.

THE DIESEL DAD 100 | 4

JOINthe Diesel Dad COMMUNITY
CLICK PICTURES FOR LINK

DIESEL DAD DOJO

Home for Diesel Dads that love lifting weights and train
to be strong, lean, and athletic without sacrificing family,
fatherhood, or fitness.

BARBELL SHRUGGED PODCAST

The Barbell Shrugged Podcast, with over 44m downloads,
is your leading resource for strength, conditioning, and
health delivered to you every Monday and Wednesday.
Your hosts Anders Varner and Doug Larson bring you
the principles of strength and conditioning in a fun,
entertaining platform to guide you on your journey to
living a strong life.

BARBELL SHRUGGED YOUTUBE

Over 1,700 videos, interviews, and 200,000+ subscribers
teaching you how to perfect your technique, increase
strength, and live a strong, healthy life. Be sure to
subscribe and turn on notifications for immediate updates
on new videos.

SOCIAL MEDIA
FACEBOOK-SQUARE Instagram Daily posts, movement demos, and free workouts
to live your strongest life.

Facebook:
Barbell Shrugged Instagram Page
Shrugged Collective Private Group

Instagram:
Barbell Shrugged
Anders Varner
Doug Larson

THE DIESEL DAD 100 | 5

Building the Diesel Dad
Welcome to the Diesel Dad 100

“Where the hell did all the time go?”

This is the number one thing I found myself wondering when I had my
daughter in 2018.

Six month after she was born I woke up at 205 pounds - 15 pounds more
than the day she was born.

Poor sleep led to poor nutrition and inconsistent training.

Being an ex-athlete, I know how to cut weight, so that is what I did.

I immediately cut the calories, got to 190, and felt like an athlete again.

Unfortunately, I still had not built the systems and structures into life
that allowed for long term, sustainable success. Over the next 6 months,
I again fell off the wagon, and ballooned up to 201.

This time, instead of cutting weight, I realized I needed to shift my

identity.

The old athlete that trained 60-90 minutes a day, ate whatever,
and spent hours at the gym was a thing of the past.

I was a dad, I had new priorities, and less time than ever
to get everything done.

When I competed in sports, life structures were easy.

I lifted, ate, and lived the life of an athlete. Every decision, friendship,
and system was designed to make me better at ice hockey, CrossFit,
and weightlifting.

None of that was me anymore.

THE DIESEL DAD 100 | 6

Building the Diesel Dad (CONT.)

Now I was Dad.

But’ “Dad” sounds boring and I haven’t trained and competed my

entire life to be some regular dad with inconsistent workouts, average
nutrition, and a soft dad bod.

In my heart I am still an athlete and I still want to train hard.

Herein lies the problem: balancing fitness, family, and fatherhood.

This is when I created the superhero. The dad I aspire

to be every day of my life.

The dad that is strong, lean and athletic.

The dad that is a savage father.

The dad that is a savage husband.

The dad that runs a savage business.

The dad that is a savage in the gym.

The dad that is strong, lean, and athletic without sacrificing family,
fatherhood, or fitness. That dad is the Diesel Dad.

...and it was time to build the superhero.

SIGN UP TODAY & SAVE 20%

ON THE NEXT 30-DAY DIESEL DAD CHALLENGE
U S E C O D E D D 20 A T C H E C K O U T .

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THE DIESEL DAD 100 | 7

OWN YOUR MORNING
The second my daughter wakes up, I no longer own time.

I immediately feel behind the eight ball.

Diapers, brushing teeth, combing hair, making eggs, getting

dressed, and getting her in a car seat to go to preschool is nothing
short of a 90-minute long, chaotic, NASCAR pit stop.

Going from dead asleep, immediatley into hardcore dad, is a

terrifying way to start your day.

On top of that, as soon as I drop her off, business is in full swing.

Emails, team meetings, and whatever else is on tap for the day.

If I am lucky, sometime around noon, I may get 20 minutes to

breathe, go for a walk, and actually do something for myself.

This is not how the Diesel Dad superhero starts his day.

The Diesel Dad needs quiet time to focus, check in with his body,
brain, and make a strong cup of coffee before the world wakes up.

The Diesel Dad starts his day with the most effective morning
routine for getting strong, lean, and athletic without sacrificing
family, fatherhood, or fitness.

THE DIESEL DAD 100 | 8

The Diesel Dad 100
The Diesel Dad 100 is the most effective way for busy dads to get strong, lean,
and athletic without sacrificing family, fatherhood, or fitness in under 10 minutes.

Instead of waking up and getting fed to the wolves of fatherhood and breakfast
time, I look at the morning as an opportunity to improve my fitness, positively
start my day, and block out time just for me.

It started by setting the alarm clock 30-minutes before my family wakes up.

I would creep out of bed, turn on the pot of coffee, and while it was brewing, hit
some push ups and air squats.

The simple movements made me feel amazing.

Getting some blood flow to the muscles, becoming more alert, focusing on
quality movement, and fitness started my day in the most positive way possible.

Very quickly, I started using dumbbells, kettlebells, and light weights to the
routine.

To add structure to this routine, I made a commitment that immediately upon

waking up, I would accumulate 100 quality reps of 2-3 exercises to start my day.

Suddenly, I owned my mornings.

I was wide awake, excited for the day, had a nice pump, and did something for
myself first thing, before anyone was awake.

The momentum carried throughout the day.

I ate healthier because I had positive momentum.

I was motivated to take walks during the day instead of sitting for hours on end.

I became more consistent with my training because I felt better and was less
tired throughout the day.

I am nine months in, consistently waking up 30 minutes before my family sees

the light of day.

I turn on the coffee, go to the garage, hit the Diesel Dad 100, accumulate 100
quality reps of 2-3 exercises, and if I have time, I take a morning walk.

The Diesel Dad 100 is the golden ticket to owning your morning, creating space
to build positive momentum, and filling your cup before the world wakes up and
demands your attention.

THE DIESEL DAD 100 | 9

TRIGGER > HABIT > REWARD
The goal of the Diesel Dad 100 is not solely to get out of bed
and do some push ups.

The goal is to build habits that become the systems and structures that define
your life.

To become a Diesel Dad, you have to do what Diesel Dad’s do.

Your daily practice creates habits.

To create a habit, you need something that triggers a behavior, and that
behavior must be met with a positive reward.

For me, I set the alarm 30 minutes early (trigger).

While the coffee is brewing I go to the garage and do the Diesel Dad 100.

There are five major rewards that have led to my consistent success
with the 'Diesel Dad 100':

1. O W N T H E M O R N I N G : By the time my family and business wake up,

I have already gotten in a small workout, cup of coffee, and some fresh
air. Everything else is easy when you fill your own cup first.

2. S T R E N G T H : I like lifting weights. The simple act of waking up, doing

something I enjoy, and telling my muscles they are needed makes me
happy, a little stronger, and physically prepared for my day.

3. M O B I L I T Y : I no longer wake up and feel cranky joints or stiffness. My

body is prepared to move and accustomed to movement early in the
day without a big warm up.

4. C O N F I D E N C E : I feel like the Diesel Dad 100 gives me an edge in

life. While the entire world is sleeping I am awake, getting stronger,
and preparing my body and mind for the day. By the time the world
wakes up, I am miles ahead of them in preparedness, and the daily
commitment is compounding interest.

5. H A P P I N E S S : There is no greater feeling than accomplishing

something meaningful first thing in the day. Momentum is hard to attain
and everyday we fight the inertia to get moving. The Diesel Dad 100
starts your day with a win that carries into every aspect of that day.

These rewards create a system of behaviors that drive me to building the

superhero I aspire to be, the Diesel Dad.

THE DIESEL DAD 100 | 10

Habit Stacking: Training and Nutrition
The Diesel Dad 100 is the most optimal way to own your morning, build
confidence, improve fitness, and create positive momentum in your life.

However, living the Diesel Dad life doesn’t end on the 100th rep of the Diesel
Dad 100 morning routine.

In my attempt to build the Diesel Dad superhero, I started with the simplest,
easiest change I could make to bring the highest value to my life.

The answer was the Diesel Dad 100.

That simple solution gave me the momentum to go further and dig deeper.

I started asking better questions:

How does the Diesel Dad train?

How does the Diesel Dad eat to get strong, lean, and athletic without sacrificing
family, fatherhood, and fitness?

The same way I created the Diesel Dad 100, I needed simple solutions to
optimize the way I ate and trained.

In the first 18 months of being a dad my weight moved from 190 to 205 to 190
and back to 201.

At 201, I created the Diesel Dad and started living the life of the superhero I
aspired to be.

Today I sit at 189, the leanest I have been since 2014 the last time I competed in
CrossFit at the peak of my training career.

How did I do it?

THE DIESEL DAD 100 | 11

Diesel Dad Nutrition
Diesel Dad Nutrition follows two rules:

1. Manage Calories
2. Eat enough protein

Everything else is negligible.

Look, I am a dad.

I have birthday parties, inlaws, and happy hours that I am

socially responsible for attending.

Turning down the cake or the beer is rude.

Remember, “without sacrificing family, fatherhood, or fitness,” is a key

component of the Diesel Dad.

How many times are you going to say no to the birthday cake or happy hour
before you are a bad husband, dad, or just being the annoying person that stops
getting invited places.

Diesel Dad Nutrition relieved all the anxiety of social situations, simplified my
nutrition principles, and created a sustainable way for me to be strong, lean, and
athletic without sacrificing family, fatherhood, or fitness.

THE DIESEL DAD 100 | 12

Diesel Dad Strength Training
My whole life I spent hours and hours a day in the gym.

Some of it training, most of it just hanging out, being in the place I love.

I do not have that kind of time anymore.

Time in the gym is time away from the family and I do not like the opportunity
cost of being away from my family for multiple hours so I can workout.

How does the Diesel Dad train?

The goals are clearly laid out: Strong, Lean, and Athletic.

For each goal, I designed a program for each.

When I have 45-60 minutes to spend training, I get strong.

STRONG
“EMOM Strength” - This program focuses on top end strength, speed, and
power utilizing Westside Barbell dynamic effort and functional bodybuilding
principles to increase raw strength.

Sample Workout:

EMOM
STRENGTH
PERIODIZED WO R KO U T

40 ‒ 60 min .
WO R KO U T S
4-DAYS
PER WEEK

DURATION 8 ROUNDS DURATION EMOM - 3 ROUNDS

EXERCISES R E P S EXERCISES R E P S

A1 Front Squat 75% x 2 B1 Weighted Pistol Squat - L Side AMRAP

A2 Bench Press 75% x 2 B2 Dumbbell Bench Press 15 reps

B3 Hanging Knee Raises AMRAP

C1 Weighted Pistol Squat - R Side AMRAP

C2 Lying Dumbbell Tricep Extensions 15 reps

C3 Weight Calf Raises 15 Reps

Most of the time I have about 30 minutes to lift heavy, get as much volume as
possible, and build muscle.
THE DIESEL DAD 100 | 13
Diesel Dad Strength Training (CONT.)
LEAN
“EMOM Aesthetics” - This program combines old school bodybuilding
and interval weight training to build muscle, burn fat, and look jacked.

Sample Workout:

EMOM
AESTHETICS
PERIODIZED WO R KO U T

20 ‒ 40 min .
WO R KO U T S
5-DAYS
PER WEEK

DURATION PING PONG EMOM - 5 ROUNDS

E X E R C I S E S

A1 Clean - 2 reps @ 80% Clean 1RM

A2 Low Incline Bench Press - 70% Bench 1RM

B1 Sumo Deadlift - 3 reps @ 70% Deadlift 1RM

B2 Feet Elevated Ring Push-ups

C1 Sumo Deadlift - 3 reps @ 70% Deadlift 1RM

C2 Feet Elevated Ring Push-ups

At least once a week, I will have less time but want to crank up the intensity
and get after it. For this I created Density Weight Training.

THE DIESEL DAD 100 | 14

Diesel Dad Strength Training (CONT.)
ATHLETIC
“Density Weight Training” is the “set it up and get after it” program with
higher intensity, functional movements targeted to build muscle and metcons
in under 20 minutes.

Sample Workout:

DENSITY
WEIGHT TRAINING
15-MINUTE WO R KO U T

AMRAP
WO R KO U T S
5-DAYS
PER WEEK

DURATION AMRAP - 15 MINUTES

E X E R C I S E S

A1 Strict HSPU x 3

A2 Strict Chin-up x 6

A3 Burpee Box Jumps x 9

These training programs allow me to assess how much time I have, how I am
feeling, and have a world class training experience to get strong, lean, and
athletic.

Stacked on top of the “Diesel Dad 100” and “Diesel Dad Nutrition” these
workouts fit perfectly into my day no matter how much or how little time I
have to train.

This is the life of the superhero.

The life of the Diesel Dad.

Now is your opportunity to become strong, lean, and athletic without

sacrificing family, fatherhood, or fitness.

Become the Diesel Dad.

THE DIESEL DAD 100 | 15

THE DIESEL DAD 30-DAY CHALLENGE
The Diesel Dad Challenge is your opportunity to get strong, lean, and athletic
without sacrificing family, fatherhood, or fitness in 30 days.

You will receive personalized coaching on the three pillars to becoming a

Diesel Dad.

• DIESEL DAD 100: Kickstart your day, build confidence, and create
momentum in under 10 minutes.

• DIESEL DAD NUTRITION: Personalized Nutrition and custom Macro

template to know exactly what to eat, how much to eat, and when to eat it.

• DIESEL DAD TRAINING: 30 Days of free workouts to get strong, lean,

and athletic delivered through the TrueCoach App and right on your
smartphone.

In the Diesel Dad Challenge you will learn how to eat, train, and live to be
strong, lean, and athletic without sacrificing family, fatherhood, or fitness.

No more anxiety about what to eat.

No more anxiety hoping you have enough time to workout.

No more anxiety wondering if you are training the right way.

10 F R E E B O N U S R E S O U R C E S :

1. Unlimited Support From Me - I will be with you every step of the way
2. Protein Guide customize your body, goals, and workouts
3.“How to Eat” Nutrition Guide – Foods that Build Muscle and Burn Fat
4. Recommended Grocery Lists - Simplify the Supermarket
5. Meal Prep and Planning - Set your week up for success.
6. Macronutrient Guide – Personalized macros that work for you
7. Recovery Guide – Build muscle, better recovery, and more energy
8. Video Movement Guide – “How To” movement demos and explanations
9. Workout Tracking Sheets – Track your results and see improvements
10. Private Facebook Group – Coaching and Community Support

SIGN UP TODAY & SAVE 20%

ON THE NEXT 30-DAY DIESEL DAD CHALLENGE
U S E C O D E D D 20 A T C H E C K O U T .

CLICK TO GET STARTED →

THE DIESEL DAD 100 | 16

Diesel Dad 100 - MORNING ROUTINE
EXERCISE REPS

A1 Air Squats 5 x 10
A2 Tuck-ups 5 x 10

A1 Push-ups 5 x 10
A2 No Push-up No Jump Burpees 5 x 10
WEEK 1

A1 Walking Lunges 5 x 5 per side

A2 Straight Arm Side Bridge Reps 5 x 5 per side

A1 Inchworms 2 x 15
A2 Straight Leg Sit-ups 2 x 35

A1 Bent Over T Raises with 1-10 lbs 5 x 10

A2 Straight Leg Sit-ups 5 x 5 per side

EXERCISE REPS

A1 Chair Step-ups 5 x 5 per side

A2 Alternating Single Leg V-ups 5 x 5 per side

A1 T-push-ups 5 x 5 per side

A2 Bear Crawl 5 x 10 sec
WEEK 2

A1 Reverse Lunges 30 per side

A2 Bicycle Crunches 20 per side

A1 Tricep Push-ups 10 x 5
A2 Leg Lifts 10 x 5

A1 Bent Over Y Raises with 1-10 lbs 5 x 10

A2 Supine Windshield Wipers 5 x 5 per side

THE DIESEL DAD 100 | 17

Diesel Dad 100 - MORNING ROUTINE
EXERCISE REPS

A1 Table Top Glute Bridges 5 x 10

A2 Hollow Rocks 5 x 10

A1 Pike Push-ups 2 x 20
A2 Crab Walk 2 x 30 sec
WEEK 3

A1 Jump Lunges 5 x 5 per side

A2 Straight Arm Side Bridge Reps 5 x 5 per side

A1 Push-ups 5 x 10
A2 Single-Leg Alternating Leg Raises 5 x 5 per side

A1 Supermans 4 x 15
A2 Bicycle Crunches 4 x 5 per side

EXERCISE REPS

A1 Single Leg RDLs 5 x 5 per side

A2 Leg Lifts 5 x 10

A1 Inchworm with Push-up 10 x 3

A2 No Push-up Burpees 10 x 7
WEEK 4

A1 Lateral Lunges 5 x 5 per side

A2 Russian Twists 5 x 5 per side

A1 Pike Push-ups 5 x 10
A2 Tuck-ups 5 x 10

A1 Bent Over W Raises with 1-10 lbs 5 x 10

A2 Straight Arm Side Bridge Reps 5 x 5 per side

THE DIESEL DAD 100 | 18

Diesel Dad 100 - MORNING ROUTINE
EXERCISE REPS

A1 RFESS 5 x 5 per side

A2 Single-Leg Alternating Leg Raises 5 x 5 per side

A1 Tricep Push-ups 5x8

A2 Jumping Jacks 5 x 12
WEEK 5

A1 Curtsy Lunges 5 x 5 per side

A2 Supine Windshield Wipers 5 x 5 per side

A1 T-push-ups 5 x 10
A2 Single Leg V-ups 5 x 5 per side

Bent Over T Raises with 1-10

A1 5 x 10
pounds

EXERCISE REPS

A1 Jump Squats 2 x 15
A2 Straight Leg Sit-ups 5 x 35

A1 Pike Push-ups 10 x 6
A2 Burpees 10 x 4
WEEK 6

A1 Skater Squats 20 per side

A2 Bicycle Crunches 30 per side

A1 Inchworm with Push-up 4 x 10

A2 Hollow Rocks 4 x 15

A1 Bent Over Y Raises with 1-10 lbs. 5 x 10

A2 Supine Windshield Wipers 5 x 5 per side

THE DIESEL DAD 100 | 19

Technique Video Library

OLYMPIC WEIGHTLIFTING UPPER BODY

CLEAN Push Press | TechniqueWOD

Overview TechniqueWOD Push-ups | Progression | TechniqueWOD

Starting Position TechniqueWOD Handstand Pushups

First Pull TechniqueWOD TechniqueWOD: Handstands & HSPUs

Transition TechniqueWOD Overhead Press | TechniqueWOD

Second Pull TechniqueWOD Ring Dips | Progression | TechniqueWOD
Catch and Reovery TechniqueWOD Bench Press | TechniqueWOD
Pull-ups | Progression | TechniqueWOD
SNATCH
Rows | Progression | TechniqueWOD
Overview TechniqueWOD
Pendlay Rows TechniqueWOD
Starting Position TechniqueWOD
One Arm Rows TechniqueWOD
First Pull TechniqueWOD
Landmine Pressing TechniqueWOD
Transition TechniqueWOD
Grip Training Part 1 & Part 2 TechniqueWODs
Second Pull TechniqueWOD
Catch and Reovery TechniqueWOD
CORE

JERK GHD Situps | TechniqueWOD

Overview TechniqueWOD Toes to Bar, Hanging Leg and Knee Raises

Dip and Drive TechniqueWOD Progression | TechniqueWODBench

Catch and Recovery TechniqueWOD Farmer’s Carry and One Arm Farmers Walk
TechniqueWOD
LOWER BODY Pallof Press | TechniqueWOD
Back Squat | TechniqueWOD Side Bridge Reps - Side Bends etc TechniqueWOD
Front Squat | TechniqueWOD Front Planks TechniqueWOD
Deadlift | TechniqueWOD Full Contact Twists TechniqueWOD
Romanian Deadlifts | TechniqueWOD Static Full Contact Twists TechniqueWOD
Good Mornings | TechniqueWOD Kb Windmills TechniqueWOD
Lunges | TechniqueWOD Rower Rollouts TechniqueWOD
Pistols | TechniqueWOD
Rear Foot Elevated Split Squats TechniqueWOD
Barbell Glute Bridges | TechniqueWOD
Glute Ham Raise | TechniqueWOD
Weighted Step-ups TechniqueWOD
Shrimp Squats TechniqueWOD
Cossack Squats / Lateral Lunges TechniqueWOD
Skater Squats and Single Leg RDLs Technique WOD
HexBar Squats TechniqueWOD

THE DIESEL DAD 100 | 20