WENDLER 531

WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
BENCH PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
53.03
5
28.08
5
28.85
5
49.56
5
61.19
5
32.39
5
33.29
5
57.18
5
69.35
5
36.71
5
37.73
5
64.80
5
2

AMRAP

3
AMRAP

4
ONLY

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
80
4
90.656 81.5904

KG

SQUAT 1RM ESTIMATE

REPS
1RM
40
6
47.992

90%
43.1928

57.11
65.27
73.43

3
3
3

30.23
34.55
38.87

3
3
3

31.07
35.51
39.95

3
3
3

53.37
60.99
68.62

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
40
7
49.324 44.3916

61.19
69.35
77.51

5
3
1

32.39
36.71
41.03

5
3
1

33.29
37.73
42.17

5
3
1

57.18
64.80
72.43

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
62
11 84.7106 76.23954

32.64
40.80
48.95

5
5
5

17.28
21.60
25.92

5
5
5

17.76
22.20
26.63

5
5
5

30.50
38.12
45.74

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
56.28
5
31.33
5
30.48
5
64.94
5
36.14
5
35.17
5
73.60
5
40.96
5
39.86
5
2

60.61
69.27
77.93

3
3
3

33.73
38.55
43.37

3
3
3

32.82
37.51
42.20

3
3
3

64.94
73.60
82.26

5
3
1

36.14
40.96
45.78

5
3
1

35.17
39.86
44.55

5
3
1

34.64
43.30
51.95

5
5
5

19.28
24.10
28.92

5
5
5

18.76
23.45
28.13

5
5
5

AMRAP

AMRAP

ONLY

KG
BENCH PRESS
WEIGHT
REPS
51.18
5
59.05
5
66.93
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 86.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0

90%
48.1928

55.12
62.99
70.87

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 46.8916

59.05
66.93
74.80

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 78.73954

31.50
39.37
47.24

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
59.5
5
34.6
5
32.1
5
68.7
5
39.9
5
37.0
5
77.9
5
45.2
5
42.0
5
2

64.1
73.3
82.4

3
3
3

37.2
42.6
47.9

3
3
3

34.6
39.5
44.5

3
3
3

68.7
77.9
87.0

5
3
1

39.9
45.2
50.5

5
3
1

37.0
42.0
46.9

5
3
1

36.6
45.8
55.0

5
5
5

21.3
26.6
31.9

5
5
5

19.8
24.7
29.6

5
5
5

AMRAP

AMRAP

ONLY

KG
BENCH PRESS
WEIGHT
REPS
52.8
5
60.9
5
69.1
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 91.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0

90%
53.1928

56.9
65.0
73.1

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 49.3916

60.9
69.1
77.2

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 81.23954

32.5
40.6
48.7

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
62.8
5
37.8
5
33.7
5
72.4
5
43.6
5
38.9
5
82.1
5
49.5
5
44.1
5
2

67.6
77.3
86.9

3
3
3

40.7
46.6
52.4

3
3
3

36.3
41.5
46.7

3
3
3

72.4
82.1
91.8

5
3
1

43.6
49.5
55.3

5
3
1

38.9
44.1
49.3

5
3
1

38.6
48.3
58.0

5
5
5

23.3
29.1
34.9

5
5
5

20.8
25.9
31.1

5
5
5

AMRAP

AMRAP

ONLY

KG
BENCH PRESS
WEIGHT
REPS
54.4
5
62.8
5
71.2
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 96.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0

90%
58.1928

58.6
67.0
75.4

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 51.8916

62.8
71.2
79.6

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 83.73954

33.5
41.9
50.2

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
66.0
5
41.1
5
35.4
5
76.2
5
47.4
5
40.8
5
86.4
5
53.7
5
46.2
5
2

71.1
81.3
91.4

3
3
3

44.2
50.6
56.9

3
3
3

38.1
43.5
49.0

3
3
3

76.2
86.4
96.5

5
3
1

47.4
53.7
60.0

5
3
1

40.8
46.2
51.7

5
3
1

40.6
50.8
61.0

5
5
5

25.3
31.6
37.9

5
5
5

21.8
27.2
32.6

5
5
5

AMRAP

AMRAP

ONLY

KG
BENCH PRESS
WEIGHT
REPS
56.1
5
64.7
5
73.3
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 101.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0

90%
63.1928

60.4
69.0
77.6

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 54.3916

64.7
73.3
81.9

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 86.23954

34.5
43.1
51.7

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
69.3
5
44.3
5
37.0
5
79.9
5
51.1
5
42.7
5
90.6
5
58.0
5
48.4
5
2

74.6
85.3
95.9

3
3
3

47.7
54.6
61.4

3
3
3

39.8
45.5
51.2

3
3
3

79.9
90.6
101.3

5
3
1

51.1
58.0
64.8

5
3
1

42.7
48.4
54.0

5
3
1

42.6
53.3
64.0

5
5
5

27.3
34.1
40.9

5
5
5

22.8
28.4
34.1

5
5
5

AMRAP

AMRAP

ONLY

KG
BENCH PRESS
WEIGHT
REPS
57.7
5
66.6
5
75.4
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 106.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0

90%
68.1928

62.1
71.0
79.9

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 56.8916

66.6
75.4
84.3

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 88.73954

35.5
44.4
53.2

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
72.5
5
47.6
5
38.6
5
83.7
5
54.9
5
44.5
5
94.9
5
62.2
5
50.5
5
2

78.1
89.3
100.4

3
3
3

51.2
58.6
65.9

3
3
3

41.6
47.5
53.5

3
3
3

83.7
94.9
106.0

5
3
1

54.9
62.2
69.5

5
3
1

44.5
50.5
56.4

5
3
1

44.6
55.8
67.0

5
5
5

29.3
36.6
43.9

5
5
5

23.8
29.7
35.6

5
5
5

AMRAP

AMRAP

ONLY

KG
BENCH PRESS
WEIGHT
REPS
59.3
5
68.4
5
77.6
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 111.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0

90%
73.1928

63.9
73.0
82.1

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 59.3916

68.4
77.6
86.7

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 91.23954

36.5
45.6
54.7

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
75.8
5
50.8
5
40.2
5
87.4
5
58.6
5
46.4
5
99.1
5
66.5
5
52.6
5
2

81.6
93.3
104.9

3
3
3

54.7
62.6
70.4

3
3
3

43.3
49.5
55.7

3
3
3

87.4
99.1
110.8

5
3
1

58.6
66.5
74.3

5
3
1

46.4
52.6
58.8

5
3
1

46.6
58.3
70.0

5
5
5

31.3
39.1
46.9

5
5
5

24.8
30.9
37.1

5
5
5

AMRAP

AMRAP

ONLY

KG
BENCH PRESS
WEIGHT
REPS
60.9
5
70.3
5
79.7
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 116.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0

90%
78.1928

65.6
75.0
84.4

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 61.8916

70.3
79.7
89.1

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 93.73954

37.5
46.9
56.2

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
79.0
5
54.1
5
41.9
5
91.2
5
62.4
5
48.3
5
103.4
5
70.7
5
54.7
5
2

85.1
97.3
109.4

3
3
3

58.2
66.6
74.9

3
3
3

45.1
51.5
58.0

3
3
3

91.2
103.4
115.5

5
3
1

62.4
70.7
79.0

5
3
1

48.3
54.7
61.2

5
3
1

48.6
60.8
73.0

5
5
5

33.3
41.6
49.9

5
5
5

25.8
32.2
38.6

5
5
5

AMRAP

AMRAP

ONLY

KG
BENCH PRESS
WEIGHT
REPS
62.6
5
72.2
5
81.8
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 121.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0

90%
83.1928

67.4
77.0
86.6

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 64.3916

72.2
81.8
91.4

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 96.23954

38.5
48.1
57.7

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
82.3
5
57.3
5
43.5
5
94.9
5
66.1
5
50.2
5
107.6
5
75.0
5
56.9
5
2

88.6
101.3
113.9

3
3
3

61.7
70.6
79.4

3
3
3

46.8
53.5
60.2

3
3
3

94.9
107.6
120.3

5
3
1

66.1
75.0
83.8

5
3
1

50.2
56.9
63.5

5
3
1

50.6
63.3
76.0

5
5
5

35.3
44.1
52.9

5
5
5

26.8
33.4
40.1

5
5
5

AMRAP

AMRAP

ONLY

KG
BENCH PRESS
WEIGHT
REPS
64.2
5
74.1
5
83.9
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 126.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0

90%
88.1928

69.1
79.0
88.9

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 66.8916

74.1
83.9
93.8

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 98.73954

39.5
49.4
59.2

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
85.5
5
60.6
5
45.1
5
98.7
5
69.9
5
52.0
5
111.9
5
79.2
5
59.0
5
2

92.1
105.3
118.4

3
3
3

65.2
74.6
83.9

3
3
3

48.6
55.5
62.5

3
3
3

98.7
111.9
125.0

5
3
1

69.9
79.2
88.5

5
3
1

52.0
59.0
65.9

5
3
1

52.6
65.8
79.0

5
5
5

37.3
46.6
55.9

5
5
5

27.8
34.7
41.6

5
5
5

AMRAP

AMRAP

ONLY

KG
BENCH PRESS
WEIGHT
REPS
65.8
5
75.9
5
86.1
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 131.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0

90%
93.1928

70.9
81.0
91.1

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 69.3916

75.9
86.1
96.2

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 101.2395

40.5
50.6
60.7

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
88.8
5
63.8
5
46.7
5
102.4
5
73.6
5
53.9
5
116.1
5
83.5
5
61.1
5
2

95.6
109.3
122.9

3
3
3

68.7
78.6
88.4

3
3
3

50.3
57.5
64.7

3
3
3

102.4
116.1
129.8

5
3
1

73.6
83.5
93.3

5
3
1

53.9
61.1
68.3

5
3
1

54.6
68.3
82.0

5
5
5

39.3
49.1
58.9

5
5
5

28.8
35.9
43.1

5
5
5

AMRAP

AMRAP

ONLY

KG
BENCH PRESS
WEIGHT
REPS
67.4
5
77.8
5
88.2
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 136.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0

90%
98.1928

72.6
83.0
93.4

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 71.8916

77.8
88.2
98.6

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 103.7395

41.5
51.9
62.2

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
92.0
5
67.1
5
48.4
5
106.2
5
77.4
5
55.8
5
120.4
5
87.7
5
63.2
5
2

99.1
113.3
127.4

3
3
3

72.2
82.6
92.9

3
3
3

52.1
59.5
67.0

3
3
3

106.2
120.4
134.5

5
3
1

77.4
87.7
98.0

5
3
1

55.8
63.2
70.7

5
3
1

56.6
70.8
85.0

5
5
5

41.3
51.6
61.9

5
5
5

29.8
37.2
44.6

5
5
5

AMRAP

AMRAP

ONLY

BENCH PRESS
WEIGHT
REPS
69.1
5
79.7
5
90.3
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 141.5904

KG

SQUAT 1RM ESTIMATE

REPS
1RM
90%
0 103.1928

74.4
85.0
95.6

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 74.3916

79.7
90.3
100.9

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 106.2395

42.5
53.1
63.7

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
95.3
5
70.3
5
50.0
5
109.9
5
81.1
5
57.7
5
124.6
5
92.0
5
65.4
5
2

102.6
117.3
131.9

3
3
3

75.7
86.6
97.4

3
3
3

53.8
61.5
69.2

3
3
3

109.9
124.6
139.3

5
3
1

81.1
92.0
102.8

5
3
1

57.7
65.4
73.0

5
3
1

58.6
73.3
88.0

5
5
5

43.3
54.1
64.9

5
5
5

30.8
38.4
46.1

5
5
5

AMRAP

AMRAP

ONLY

BENCH PRESS
WEIGHT
REPS
70.7
5
81.6
5
92.4
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
0 146.5904

KG

SQUAT 1RM ESTIMATE

REPS
1RM
90%
0 108.1928

76.1
87.0
97.9

3
3
3

KG

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0 76.8916

81.6
92.4
103.3

5
3
1

KG

BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
0 108.7395

43.5
54.4
65.2

5
5
5

WENDLER 531
WEEK

AMRAP

DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
0
5
0
5
0
5
0
5
0
5
0
5
0
5
0
5
0
5
2

0
0
0

3
3
3

0
0
0

3
3
3

0
0
0

3
3
3

0
0
0

5
3
1

0
0
0

5
3
1

0
0
0

5
3
1

0
0
0

5
5
5

0
0
0

5
5
5

0
0
0

5
5
5

AMRAP

AMRAP

ONLY

BENCH PRESS
WEIGHT
REPS
0
5
0
5
0
5

KG

DEADLIFT 1RM ESTIMATE

REPS
1RM
0

90%
0

KG

SQUAT 1RM ESTIMATE

REPS
1RM
0

90%
0

0
0
0

3
3
3

KG

0
0
0

5
3
1

KG

0
0
0

5
5
5

MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
0
0
BENCH PRESS 1RM ESTIMATE
REPS
1RM
0

90%
0