Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Rower
500mx10
1min rest between rounds.
Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10
50-40-30-20-10
Burpees
Assault bike calories
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Rower
500mx10
1min rest between rounds
Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10
50-40-30-20-10
Burpees
Assault bike calories
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Rower
500mx10
1min rest between rounds
20M’EMOM
1MIN:Bike erg: 14/5cals
2MIN:Kettlebell: 14/15 @20kg
3MIN:Rower: 14/15cals
4MIN:Push ups: 20
3mins rest
10 Assault bike cals
6 Burpees over bar
6 BB Clean and jerk @60kg
6 Pull ups
6 Db box step ups @22.5kgs
6 HSPU
Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set.
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
50-40-30-20-10
Assault bike cals
Press ups
TIME CAP: 30:00m
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Rowing intervals
500m x 10
1min rest between each round
1km Row or Ski erg
30 kettlebell swings @22kg
30 BB power snatches @40kg
30 Toes to bar
1km Row or Ski erg
20 kettlebell swings @22kg
20 BB power snatches @40kg
20 Toes to bar
1km Row or Ski erg
10 kettlebell swings @22.5kg
10 BB power snatches @40kg
10 Toes to bar
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time
30M’AMRAP
2 BB cleans & Press @70kg
3 BB front squats @70kg
4 Box jump overs
5 toes to bar
200m Rower
Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time
Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time
Cardio party with Partner
3 Rounds - Time cap 35:00m
-400m Run (together)
-1k Rower
-1k Ski erg
-2k Bike erg
Notes: On the Rower, bike and ski alternate the target distance between the two of you
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10
20M’EMOM
1MIN: 15cal Rower
2MIN: 5 BB Thrusters @60kg
As fast as possible
100 Barbell Cleans after every break complete
4 burpees over bar
8 toes to bar
12 kettlebell swings @24kg
Notes: Barbell @60kg
10k Bike erg (zone 2)
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10
For time:
100 toes to bar
10 box jump over burpees every time you break
Ski erg
500m-400m-300m-200m
Into….
10 bb power cleans @70kg
15 bb push press @70kg
20 Toes to bar
20-18-16-14-12-10-8
Back Squats @80kg
D ball over shoulder @30kg
Push ups
Ghd sit ups
Rower
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10
3 Clean and Press @60kg
8 Burpee box jump overs
8 Toes to bar
6 Power cleans @60kg
500m Rower
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10
5km Run (Zone 3)
400m Run
50 Wall balls @9kg
40 Cal Assault bike
400m run
50 American kettlebell swings @24kg
40 Cal Assault bike
400m Run
TIME CAP = 40 MINUTES
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Preacher curl machine 20,15,10
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Calf raise machine 10,15,15,20,20
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head cable extensions 20,15,10
MIN1:Bike erg:
MIN2:Rower:
12cal,14cal,16cal,18cal
0-10min,10-20min,20-30min,30-40min
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Preacher curl machine 20,15,10
Bike erg
10,000meters
Time cap 20min
4 Rounds
500 bike erg
14 barbell side lunges @60kg
14 Toes to bar
1 min rest between each round
Into…
3mins rest
4 Rounds
1000m bike erg
7 Barbell squats @100kg
7 Devil press @17.5kgs
Rest 1 min between rounds.
Into…
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Rower
500m x 10
1 min rest
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
1,000m Run
750m Row
50 Cal assault bike
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Bike erg - 10,000m (zone2)
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
6 Rounds for time
Round 1/2/3
12 toes to bar
12 BB power snatch
20 cal rower
Round 4/5/6
15 Box jumps
15 db push press
20 cal rower
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Bike erg 5000m (zone 2)
30M’AMRAP
400m run
30 db snatch @22.5kg
20 box jump overs
15 toes to bar
20 wall balls @9kg
30 cal rower
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Lying hamstring curls 15,12,10
Barbell box step ups 10,8,6 (each leg)
RDL 10,8,5
Ghd reverse hyper extension weighted 10,10
Leg extensions 15,12 (superset) Walking barbell lunges 20,20
Bike erg 5000m (zone 2)
Seated iso back row machine single arm 12,10,8
T bar row land mine 12,10,5
Weighted pull ups 10,8,6
Rear db flys 15,12,10
Single arm Db alternating preacher curls 15,12,10 (each arm)
Db hammer curls 15,12,10
10 Rounds for time
10 Wall balls @9kg
5 db devil press @20kgs
5 box jump overs
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
10-8-6-4-2
Clean and press @60kg
5-4-3-2-1
Wall walks
Db duel devil press 20kgs
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
4 rounds
400m run
21 KB swings
12 pull-ups
10 squat cleans @60kg
Lying hamstrings curls 15,10,15
Barbell stiff leg deadlifts 10,10,10
Barbell Box step ups 20,16,10 (superset) Barbell Front squats 10,10,10
Box Jumps 100 for time
Barbell Bench press 15,10,5 reps (@100,120,130kg)
Standing db press single arm 10,10,10 (@30,35,35kg)
Chest Dips 3 sets x Max reps
Db Incline press 3 x 10-15 reps
Db side raises 3 x 12-15 (@10-12kg) Superset Db holds - max time) @5kg
Rower 250m
Reverse hand stand press ups 10
Kettlebell carry 100m @32kgs
Db Snatch 10 @30kg
Barbell stiff leg deadlifts 4x10 @140kg
Rest 3mins
Into…
3-4 Rounds
Hang squat clean 5 @70kg
Front squats 5 @70kg
Plate reverse deficit lunges 10 @70kg
Box jumps 15
Into..
Ski erg 30cal
Ghd Reverse hyper extension 10 @10kg plate
Ghd sit ups 15
Rest 2 mins after each round.
Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15
5km Run (zone 3)
Lying hamstring curls 15,12,10
leg press 20,15,10,10
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Leg extensions 15,12,10
Standing calf raises. 20,15,15,10
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
20M’AMRAP - As many rounds as possible in 20 mins
10 Assault bike calories
10 Kettlebell Two Handed Deadlift @30kgs
5 Kettlebell Two Handed Thruster @30kgs
5 Box Jumps
10 Rounds for time
Bike erg 1000m
Kettlebell Farmers walk 50m @36kgs
Pull ups 10
Push ups 20
10M’EMOM
Every minute perform 2 BB squat cleans
1MIN: 2 BB Squat clean @80%
Rest 3mins
Into…
3 Rounds
Barbell squats 6 @140kg
Kettlebell swings 18 @28kg
Deficit reverse Db Lunge on plate 18 @30kgs
Rower 30cal
20min rest
Into…
Mikko’s Triangle
24M’EMOM
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest
Notes: Set a single number of calories and complete that amount of work each minute - every minute
20M’EMOM
MIN1: 10 Deadlifts @80kg
MIN2: 200m run
4 Rounds for time
Seated behind the neck BB Shoulder press 10 @60kg
Assault bike 15cals
Seated Db Side raises 10 superset rear fly’s 10 @12kg
Assault bike 15cals
Incline db chest press 10 @45kgs
Assault bike 15 calories
Tricep db skull crushers 20 @12kgs
7 rounds for time:
400m Run
30 BB back squats @60kg
Lying hamstring curls 15,12,10
leg press 20,15,10,10
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Leg extensions 15,12,10
Standing calf raises. 20,15,15,10
Hero workout - Holleyman
30 rounds for time
5 wall balls @9kg
3 hand stand press ups
1 BB power clean @100kg
Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
100 push ups for time
Descending Erg calorie ladder for time
50-40-30-20-10calories
Bike erg
Rower
Ski erg
Pull ups 3 x max reps sets (wide/close/neutral)
T bar row machine 12,10,8 (dropset on the last set)
Seated iso back row machine single arm 12,10,8
Rear dumbbell flys 15,12,10 (dropset on the last set)
Preacher curl machine 15,12,10 (dropset on the last set)
Db seated curls 15,12,10
6 rounds
Every 3mins complete
20 calorie row
12 Toes to bar
Max barbell clean and press @40kg
90 seconds rest after each round
Notes: Write down how many max BB clean and press you accumulated in the 6 rounds. This is your score
Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
7km Run (Zone 3)
600m Rower | I go u go
600m Ski erg | I go u go
400m run (together)
Into…
Db ball over double box 20 @40kg
BB Cleans 20 @80kg
Db Devil press 20 @20kg
50min time cap
In pairs complete as many rounds as possible
10 BB squats @BW
15 Toes to bar
20 cal Bike erg
Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15
Partner workout | I-go-u-go
10x20cal @85-90RPM
10x30cal @75-80RPM
GO AS FAST AS POSSIBLE. Alternate between the two of you. I GO U GO. One of you will rest when your training partner is on the assault bike. Make sure you keep so the in the RPM range on the bike
Flat db bench 10,8,6 (dropset on the last set)
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8 (dropset on the last set)
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep cable standing over head tricep extensions 20,15,10 (dropset on the last set)
3M’AMRAP
3 Power Cleans @60kg
6 Push-Ups
9 Air Squats
Info: 6 Rounds of 3 minute AMRAPs. Complete as many rounds and repetitions as possible in 3 mins. 1 minute rest after each 3 minute AMRAP
Repeat 6 times total
Score
- Official scoring: After each 3-minute cycle, start over
Record the score (roundstreps) individually for each of the five AMRAPS*
- Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle
Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15
10-20-30-40-50
Rower calories
Toes to bar
Wall Ball Shots (20/14 lb)
P.s. 5 rounds that each combine the exercises, In the first round, you Row 10 calories followed by 10 toes to bar followed by 10 Wall Ball Shots. In the second round you Row 20 calories followed by 20 toes to bar followed by 20 Wall Ball Shots
10M’EMOM
1MIN: BB snatch @80%
Rest 3 mins.
Into…
10M’EMOM
1MIN: 2 BB thrusters @80%
10 ROUNDS
3M’EMON - Every 3 mins for 30 mins complete.
D ball over shoulder 6 @55kg
Burpee over d ball 6
Pistol squat 6
Ghd 6
Assault bike 6cals
Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set.
Tricep over head ez bar cable extensions 15,12,10 drop set last set.
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set.
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15
Rower
500x10
1 min rest between each round.
6 Rounds - 4:00mON/2:00mREST
18cal assault bike
12 GHD sit ups
5 Burpee Box jump owners
Into…
Round 1/4: Max BB Push press @50kg
Round 2/5: Max BB Sumo high pull @50kg
Round 3/6: Max BB Squat cleans @50kg
Ps. Write your score down of max reps for each round.
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Open workout
@22.5kg dumbbells
10 db snatches
15 Burpee box jump overs
20 db snatches
15 Burpee box jump overs
30 db snatches
15 Burpee box jump overs
40 db snatches
15 Burpee box jump overs
50 db snatches
15 Burpee box jump overs
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
AMRAP in 20 minutes
6 Dumbbell Man Makers
7 Box Step Ups
@22.5kgs each dumbbell
Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10
Muay Thai
1 hour conditioning
Or
1 Hour Cardio
Flat db bench 10,8,6 (dropset on the last set)
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8 (dropset on the last set)
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep cable standing over head tricep extensions 20,15,10 (dropset on the last set)
Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10
Mhay Thai
1 hour conditioning.
Flat db bench 10,8,6 (dropset on the last set)
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8 (dropset on the last set)
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep cable standing over head tricep extensions 20,15,10 (dropset on the last set)
6 rounds
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Mhay Thai
1 hour conditioning
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Rowing
2000m
Rest 1:30m
1500m
Rest 1:30
1000m
Rest 1:30
500m
Rest 1:30m
250m
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
40M’EMOM
1min: Ski erg 15cal
2min: Rower 15cal
3min: Assault bike 15cal
4min: Rest
(Set a calorie target on your ability)
Beginner: 12cal
Intermediate: 15cal
Advanced: 16cal
Elite: 17cal
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
In pairs complete for time
100 Assault bike calories
80 Toes to bar
60 Db Devil press single arm @32kg
40 Sand bag Box over burpee double box @40kg
20 Barbell Clean & Jerks @80kg
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Every 3:00 x 6 Rounds
20cal assault bike
15 box jump overs
10 down ups
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Every 7:00m x 5 rounds complete
500m Row
30 Wall balls
20 OH db Lunges @30kg
5 Rounds for time @40kg D ball
Assault bike 20 calories
D ball carry 50m
D ball lunges 10
D ball squats 10
D ball over shoulder 10
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
5-10-15-20-25-30-25-20-15-10-5
Kettlebell swings @28kg
Rower calories
Box step ups
Single arm Db snatch @20kg
Assault bike calories
56M’E2MOM
0-2MIN: Rower 40cal
2-4MIN: Ski Erg 40cal
4-6MIN: Assault Bike 40cal
6-8MIN: REST
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
15 BB Thrusters
30 wall balls
500 meter rower
15 BB Clean & press
30 wall balls
500 meter rower
15 BB thrusters
30 db snatch
500 meter rower
15 BB Clean and press
30 db snatch
500 meter rower
Weights:
Barbell @50kg
Dumbbell @22.5kg
Wall ball @6kg
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
10M’EMOM
Every min perform 2 BB muscle cleans @100kg
Rest 2 mins
Into…
10M,EMOM
Every min perform 2 BB thrusters @80kg
Into…
Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set.—Push ups close stance 3x max out reps
10,000m Bike erg
Every 1000m perform...
14 ghds
14 barbell lunges @70kg
Mobility 1 hour
Phase 2
10km Run (zone 2)
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Weighted Running Workout
1km Run warm up (easy pace)
Into…
6 Rounds for time
400m Run
20 strict pull ups
20 Air squats
20 step ups
20 push ups
(Weighted vest 9kg)
Time cap 30 min
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Running Intervals
1km Run @5:00km pace
Rest 1min
1km Run @4:30km pace
Rest 1 min
1km Run @4:00km pace
Rest 1 min
1km Run @3:30km pace
Rest 2mins
1km Run @3:00km pace
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Ski erg
10x500m
1 min rest between each round
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Buy in
5000m bike erg
Into…
5 Rounds for time.
5 Sand bag burpee over double box @50kg
10 facing handstand press
15 toes to bar
20 calorie row on
50m sand bag carry @50kg
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
5000m Rower
Into…
5 Rounds For time
12 Dumbbell Deadlifts @22.5kgs
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder-to-Overheads
10 sand back to shoulder @50kg
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
40M’EMOM
1min: Ski erg 15cal
2min: Rower 15cal
3min: Assault bike 15cal
4min: Rest
(Set a calorie target on your ability)
Beginner: 12cal
Intermediate: 15cal
Advanced: 16cal
Elite: 17cal
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
In pairs complete for time
100 Assault bike calories
80 Toes to bar
60 Db Devil press single arm @32kg
40 Sand bag Box over burpee double box @40kg
20 Barbell Clean & Jerks @80kg
Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set.
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM
In a pair complete
1000m row
1000m assault bike
20 ( synchro) line facing burpees
10 shuttle runs 500m (ygig)
50 toes to bar
20 clean and jerk 80kg
Into…
1000m row
1000m assault bike
20 (synchro) line facing burpees
10 shuttle runs 500m (ygig)
50 toes to bar
20 squat clean 80kg
Into..
1000n row
1000m assault bike
20 (synchro) line facing burpees
10 shuttle runs 500m (ygig)
50 toes to bar
20 BB front rack lunges 80kg
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
5 Rounds
20cal Rower
15 box step overs
10 db snatch @34kg
5 BB deadlifts @140kg
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set.
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM
6 Rounds
500m Run
12 BB deadlifts @50kg
9 BB hang cleans @50kg
6 BB push press @50kg
4 Burpee over bar
20 box overs 24’
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
5km Run (Hard Pace)
Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM
7M’AMRAP
5 duel db devil press @22.5kg
10 chest to bar pull ups
15 calories assault bike
7M’AMRAP
5 db box step overs @22.5kg
10 chest dips
15 calorie assault bike
7M’AMRAP
5 duel db snatches @22.5kg
10 kettlebell swings @32kg
15 calorie assault bike
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
5km Run (Race pace)
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
15M’AMRAP
Toes to bar 10
Ghds 10
Burpee box jump overs 10
Assault bike 10
Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set.
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM
For time:
800m Run
50 Toes to bar
50 DB front rack lunges 2x22.5kgs
800m Run
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
15M’AMRAP
250m run
12 dumbbell OH reverse lunges 1x30kg
8 down ups
(Work 1:1)
However long it takes you to do 1 round. Rest for the same time. Repeat for 15mins
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
10-8-6-4-2
Clean and press @60kg
5-4-3-2-1
Wall walks
Db duel devil press 20kgs
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
3 rounds
400m run
21 KB swings
12 pull-ups
10 squat cleans @60kg
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM
For time
5-4-3-2-1
bar muscle up
Wall walks
Duel dumbbell devil press @22.5kg
For time
10-8-6-4-2
Burpee D-ball get overs 48 inch box / 60kg
Barbel front squats 60kg
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
100 box jump overs 24 inch
Directly onto
10-8-6-4-2
Power snatches @60kg
strict hand stand push ups
Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set.
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM
10M’AMRAP
30 calorie ski erg
20 pull ups
10 burpee box jump overs 24”
Rest 5 mins
3 rounds for time
400m run
21 wall balls
15 toes to bar
Rest 5 mins
3 rounds for time
10 Barbell power cleans @60kg
10 Barbell shoulder to overhead @60kg
10 Chest to bar
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
30M’E2MOM
0-2MIN: 34cal rower
2-4MIN:32 box step ups
4-6MIN:30 Burpees
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
10-9-8-7-6-5-6-7-8-9-10
Burpee touch
Db Box step ups @22.5kgs
Pull ups
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
I am on the road to my first competition in Dubia in a teams even at Turf games. It is a global fitness competition. It’s time to get fit and jacked.
Some of the workouts moving forward are programmed by Georgia Smith-Ball @The Buffalo tribe. Helping me be my best for the comp.
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
30M’AMRAP
400m run
30 db snatch @22.5kg
20 box jump overs
15 toes to bar
20 wall balls @9kg
30 cal rower
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Open workout
@22.5kg dumbbells
10 db snatches
15 Burpee box jump overs
20 db snatches
15 Burpee box jump overs
30 db snatches
15 Burpee box jump overs
40 db snatches
15 Burpee box jump overs
50 db snatches
15 Burpee box jump overs
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
AMRAP in 20 minutes
6 Dumbbell Man Makers
7 Box Step Ups
@22.5kgs each dumbbell
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
4 rounds
1km Run
Barbell clean and press 15 @50kg
Toes to bar 30
Duel Db Burpee box step up 15 22.5kg
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
10 rounds
2:30on / 1:30off
2 Rounds Cindy
5 Barbell Clean and press
Max calories: Assault bike
(1 round Cindy = 5 pull ups, 10 push ups, 15 air squats)
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
5 rounds for time
15 wall balls 9kg
12 burpee touch
9 hang power snatch @50kg
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Every 3:30m x 5
250m row
12 toes to bar
10 burpee over rower
5 Barbell squat clean @60kg
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
20M’AMRAP
As many rounds as possible in 20 mins
Assault bike 14cal
Toes to bar 10
Wall walks 6
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
6 rounds
15 calorie row
15 dumbbell cleans @17.5kgs
15 butterfly sit ups
Rest 4mins
3 rounds
30 calorie row
30 dumbbell cleans @17.5kgs
30 butterfly sit ups
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
6-8-10-12-14-16–14-12-10-8-6
Assault bike
Burpee to touch
Toes to bar
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
15 BB Thrusters
30 wall balls
500 meter rower
15 BB Clean & press
30 wall balls
500 meter rower
15 BB thrusters
30 db snatch
500 meter rower
15 BB Clean and press
30 db snatch
500 meter rower
Weights:
Barbell @50kg
Dumbbell @22.5kg
Wall ball @6kg
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
1000m Ski erg
30 Barbell squat clean @40kg
800m Ski erg
30 Barbell thrusters
600m Ski erg
30 hang power clean @40kg
400m Ski erg
30 Push press @40kg
200m Ski erg
Flat db bench 10,8,6
BB Military press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Close stance push ups 3 sets x max reps
5 Rounds
500m Ski erg
20 Ghd sit ups
20 box jump overs
Straight arm cable pull downs 12,10,8
Seated wide grip cable rows 15,12,10, (20 drop set)
BB bent over rows 10,8,6,(20 drop set)
Wide grip pull ups 4 x max reps
Alternating Dumbbell curls 15,12,10,8 (each arm)
Cable straight arm bicep curls 40,40,40,40 drop set each set
20M’AMRAP
8 Clean and press 50kg
8 alternating db snatch @25kg
8 Toes to bar
100m run
1x Rope climb
As many rounds as possible
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Bulgarian smith machine spilt squats 12,10,8
Barbell Stiff leg deadlifts 12,10,8
Ski erg
500m x 10
1 min rest between each round
Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
120 burpees
120 HRPU
3 rounds
30 cal erg
15 barbell clean and press 50-60kg
30 bar facing burpees
30 T2B
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Pump city
5 rounds
20cal rower
15 Tricep push downs
25 press ups
15 Cable bicep curls
15 DB side raises
BB Deadlifts 10,8,6,4
DB single arm rows 15,12,10,
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 15,12,10
Ez bar bicep curls 12,10,8
Straight bar cable curls 15,12,10
WORKOUT
70/50/30
BURPEES
KNEES BENT TOE TOUCHES
SQUATS
PRESS UPS
BUTTERFLY SIT UPS
JUMPING LUNGES
Flat db bench 12,10,8
DB seated shoulder press 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Overhead cable Tricep extensions 20,15,12
Weighted Tricep dips 12,10,8
YOU GO I GO
As fast as you can In pairs complete
100 BB lunges (50kg)
100 Pull ups
100 Push press (50kg)
100 Ski erg / Rower
100 Toes to bar
100 burpee touch
(If you don’t have a partner complete half the reps on your own)
Flat BB bench press 12,10,8,6
Seated shoulder press 12,10,8,6
Tricep cable behind the head extensions 12,10,8,6
Chest standing Cable fly’s ,20,15,12,10
DB Side raises 20,15,12,10
Tricep dips 3 sets of max reps
For time
250 box overs
(Rest when needed)
Leg extensions 15,15,15
7km Run
Leg extensions 15,12,10
Seated hamstring curls 15,12,10
Barbell squats 10,8,6,4,2
Walking barbell lunges 12,10,8 (each leg)
57km run (hard pace)
BB squats 8,6,4
Stiff leg dead’s 8,6,4Rest 3 Mins12M’EMOM
1:BB Squats 6 (70%)
2:Assault Run 16 cal
Rest 2mins
12M’EMOM
1:BB Back lunges 12
2:Assault Run 16 cal
Rest 2mins
5rounds
BB DT (60kg
12 Deadlifts
9 Hang Power Cleans
6 Push press
300m run
(As fast as possible)
Flat bench 3x3, 10,8,6,
Seated DB press 10,8,6
Side raises 15,12,10
Phase 1
Phase 2
Pull - Phase 1
Phase 2
Push - Phase 1
Legs - Phase 1
Leg extensions 15,12,10,10
Leg press 15,12,10,10
Bulgarian split squats 3x12 each leg
BB Stiff leg deadlifts 10,8,6
Flat BB bench press 12,10,8,6
Seated shoulder press 12,10,8,6
Triceps cable push downs straight bar 12,10,8,6
Chest Cable fly’s ,20,15,12,10
BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8,6
Incline DB press 12,10,8,6
Side to front DB raises 12,10,8,6
Leg extensions 15,12,10
Wide stance barbell squats 10,8,6,4
Bulgarian split squats 3x12 each leg
BB Stiff leg deadlifts 10,8,6
Another week down. Creating good habits with your training and nutrition is a key fundamental to staying in shape for a long time. I’ve been training since I was 14. I turned 27 a few weeks back so that’s 13 years crushing the iron. Make this a lifestyle and part of your weekly routine like brushing your teeth. Seriously… make it an essential part of your routine.
I love the process and learning about my body. If you aren’t inspired to keep fit and healthy then maybe set a new challenge or a goal that could give you that extra motivation. My goal to you if you haven’t already. Get in the best shape of your life and I mean shredded not lean... shredded. You might learn a thing or two about yourself through the process. It might be hard but just explore the unknown.
Do this for yourself not anyone else. Test your limits. Enjoy the workouts. LFG!
This week was one of the toughest weeks of my life. Our little brother William at age 24 William sadly took his own life from a 10 year battle with depression and anxiety. I trained through my thoughts and emotions I was in so much pain mentally but I know training keeps my mind focused. I still put in the work because training is anchor to my life and keeps me on track. A new chapter of my life is now open. The healing process and journey starts now. Please share a prayer this week for William. My he Rest In Peace.
Leg extensions 15,12,10
Seated hamstring curls 15,12,10
Barbell squats 10,8,6,4,2
Leg extensions 15,12,10
Seated hamstring curls 15,12,10
Barbell squats 10,8,6,4,2
Walking barbell lunges 12,10,8 (each leg)
5 rounds
Barbell sumo deadlift 5x5
Leg extensions 15,12,10
Seated hamstring curls 15,12,10
Barbell squats 10,8,6,4,2
Walking barbell lunges 12,10,8 (each leg)
5 rounds
Barbell deadlifts 5,5,5,5,5
Weight pull ups 10,8,6,4
Seated prone DB rows 15,12,10
Seated Rear dumbbell flys 20,15,10
Single arm DB preacher curls 12,10,8 (each arm)
LEGS - Phase 1
Leg extensions 12,10,8,(20 dropset)
Back Squat 8,6,4
RDL Barbell 8,6,4
Bulgarian split squats DB 6,8,10,(20 dropset) (each leg)
Phase 2
21-18-15-12-8
Goblet squats
Assault bike
DB Devil press
T2B
PUSH - Phase 1
Incline Bench press 10,8,6
Seated shoulder press machine 10,8,6
Flat DB chest press 10,8,6
DB front to Side raises 15,12,10
Cable over head Tricep extension 15,12,10
Dips 3x15
Phase 2
60 cal Assault bike / Row
30 Goblet squats
50 cal Assault bike / Row
30 Goblet Squat
40 cal Assault bike / Row
30 Goblet Squat
30 cal Assault bike / Row
30 Goblet Squat
20 cal Assault bike / Row
30 Goblet Squat
10 cal Assault bike / Row
30 Goblet Squat
(George used a 35kg db)
PULL - Phase 1
Weighted pull ups 8,6,4,2,1
DB rows 12,10,8,(20 dropset)
BB Pendlay rows 8,6,4,(20 dropset)
DB Rear flys 12,10,8,(20 dropset)
DB bicep preacher curls 12,10,8,(20 dropset)
Rest 2 mins
Phase 2
20-18-16-14-12-10-8
Assault bike
DB snatch
DB lunges
(35kg DBz)
Weighted pull ups - 4 sets max reps.
BB bent over rows - 12,10,8,6,4, 1 x max rep set.
Seated back row machine 12,10,8,6
BB squats 8,6,4
Stiff leg dead’s 8,6,4
12M’EMOM
1:BB Squats 6 (70%)
2:Assault Run 16 cal
Rest 2mins
12M’EMOM
1:BB Back lunges 12
2:Assault Run 16 cal
Rest 2mins
5rounds
BB DT (60kg
12 Deadlifts
9 Hang Power Cleans
6 Push press
300m run
(As fast as possible)
Flat bench 3x3, 10,8,6,
Seated DB press 10,8,6
Side raises 15,12,10
MONDAY
SUICIDAL LEG WORKOUT
Todays workout was rough. Train with caution. The part 3 GIANTSET is one from our new signature program.
Part 1
Barbell 5x5
Part 2
Suicide squats / 4 rounds
Barbell xBW
5 front squats
7 Back squats
60 seconds rest each set.
Part 3
Gaint sets / 4 sets
Leg extensions 15
Goblet squat 15
Bodyweight lunges 20
90second rest between rounds
Part 4
12M’EMOM
1:KB swings 16
2:Plate Burpee 14
3:Assault bike 14
TUESDAY
Push - PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10
Dips 3x15
Phase 2
7km Run easy pace.
WEDNESDAY
Pull - Phase 1
BB Deadlifts 10,8,6,4,3,2,1
DB rows 15,12,10,8,30 drop set)
Seated rows 15,12,10,8,30 drop set)
Cable bicep curls 15,12,10,8,30 drop set)
Alternating DB curls 10,8,6,4 each arm
Phase 1
Head to head with a partner.
Complete as fast as possible.
21-15-9
Rower
Burpees
Rest 2 minutes
21-15-9
Toes-to-Bars
Pull ups
THURSDAY
Full body
“YOU GO I GO”
PARTNER WARRIOR WORKOUT
Give this workout a try.
Go as fast as possible with your partner.
Part 1
Assault bike 50 cal
Box over burpee 75
BB push press 75
DB front squats 75
T2B 75
Rest 1 min
Part 2
Assault bike 50cal
Box overs 75
BB OH squat 75
DB clean and press 75
T2B 75
Rest 1 min
Part 3
Assault bike 50 cal
Box jumps 75
BB Thrusters 75
DB Devil press 75
T2B 75
WEIGHT:
20kgDBs
50kg barbell
Our times
(Part1:16.08min)
(Part2:14.34min)
(Part3:8.02min)
FRIDAY
Phase 1
BB Flat bench press 5x5,1xBW max reps
BB Deadlifts 5x5,1xBW max reps
BB Squats 5x5,1xBW max reps
Phase 2
15M Treadmill workout
“Climb to heaven”
Every minute increase the incline starting from 0 to 15. Every minute up the gradient.
Speed starts and stays on 10mph throughout.
MONDAY
LEGS - PHASE 1
BB squats 10,8,6,4
Leg press 8,10,20,30
BB Walking lunges 10,8,6 (each leg)
BB Stiff leg deadlifts 10,8,6
PHASE 2
5 rounds DB thrusters 10
DB hang power clean 8
DB push press 6
Duel DB snatch 4
300m run
TUESDAY
PUSH - PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10Dips 3x15
PHASE 2
50/40/30/20/10
Assault bike
BB Push press (60kg)
Bar over burpees
(As fast as possible)
WEDNESDAY
PULL - PHASE 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
PHASE 27km run
THURSDAY
PHASE 1
40M’E4MOM
BB Muscle cleans 6
BB Push press 8
BB Sumo high pull 10
Bar over burpees 12
T2B 14
PHASE 2
12M’EMOM
1MIN:DB biceps curls alternating 12
2MIN:DB skull crushers 12
3MIN:Press ups 10 & 6 burpees
FRIDAY
PHASE 1
Barbell front squats 5x5
Barbell flat bench press 5x5
Barbell pendlay rows 5x5
PHASE 2
10 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
20 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
30 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
40 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
50 Dumbbell Snatches 24kg
15 Burpee Box Jump overs
SATURDAY & SUNDAY REST DAYS
MONDAY
LEGS
Front Squats 5x5 ,1x10
Static Back Lunges 6,8,10 (reps each leg)
Leg extensions 6,8,10,20 Limit equipment - Goblet squat)
PHASE 2
DB deadlift 10
250m row/Assault bike
DB Hang clean 10
250m row/Assault bike
DB Push press 10
250m row/Assault bike
X4
For time (track time and weight)
(George uses -27kg DBs)
TUESDAY
PUSH - PHASE 1
Bench press 5x5, 1x10
Seated barbell shoulder press 6,8,10
Triceps skull crushers (flat bench) 6,8,10,12
PHASE 2
12’EMOM
1: Flat DB bench press 8
2: Ski/Row 16 cal
3: Dual DB snatch 10
&
15’AMRAP
HSPU 6 (Easier difficulty 15 HRPU)
T2B/GHD sit ups 16
Chest Dips 12
Ski/Row 16 cal
{George uses -40kg DBs}
WEDNESDAY
PULL
Deadlift 5x5,1x10
Prone incline DB rows 6,8,10
DB Bicep curls 6,8,10,12 (each arm)
Cable bicep curls 12,10,8
PHASE 2
24’EMOM
1: Chest to bar pull ups 12
2: T2B/GHD 14
3: Barbell muscle snatch 10
4: Ski/Row 16 cal
{40/50kg barbell}
THURSDAY
FULL BODY - PHASE 1
Push Press 5x5
Pendlay rows 5x5
Barbell front squats 5x5
PHASE 2
24’EMOM
1: Wall balls 14
2: Ski erg 14
3: DB incline press 6
{George uses 45kg DBs)
FRIDAY
36’EMOM
1MIN:Row 16cal
2MIN:Ski 14cal
3-4MIN:2 rounds of strict
Cindy
Cindy
-5 strict Pull ups
-10 push ups
-15 Air squats
Cut off the Cindy at the 70second mark if you can’t get a round of strict Cindy in
SATURDAY & SUNDAY REST DAYS
MONDAY
Phase 1
BB Front squats 10,8,6,4
Single legged leg press 15,12,10,8
Leg extensions 15,12,10,8
Walking BB lunges 15,12,10 (each leg)
Phase 2
12M’EMOM
Back squats 14 (60% max)
Burpee touch 12
TUESDAY
Phase 1
BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8,6
Incline DB press 12,10,8,6
Side to front DB raises 12,10,8,6
Weights Tricep dips 12,10,8
DB skull crushers 15,12,10,8
Phase 2
21-15-9
Clean and jerk 10 (60kg)
Pull ups
Assault bike
(Scale down in weight if you need to)
WEDNESDAY
Phase 1
Deadlifts 10,8,6,4
Prone barbell row 10,8,6,4
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
DB preacher curls 12,10,8,6 (each arm)
Cable bicep curls 15,12,10,8
Phase 2
21-15-9
Thrusters 60kg
Burpee touch
Kettle bell swings 24kg
(Scale down in weight if you need to)
THURSDAY
Phase 1
4 rounds
Flat BB bench 15 (Bodyweight)
Assault bike / Ski erg 15
Rest 2 mins
4 rounds
Bent over BB rows 15 (Bodyweight)
Assault bike / Ski erg 15
Rest 2 mins
4 rounds
BB squats 15 (Bodyweight)
Assault bike / Ski erg 15
Phase 2
5km Run (easy pace)
FRIDAY
12M’EMOM
1MIN:Sumo high pull 12
2MIN:Assault bike 12 cal
12M’EMOM
1MIN:Toes to bar 14
2MIN:Burpee over barbell 14
12M’EMOM
1MIN:Muscle clean 12
2MIN:Assault bike 14 cal
12M’EMOM
1MIN:Front rack lunges 14
2MIN:Burpee over barbell 14
12M’EMOM
1MIN: Push press 12
2MIN: Assault bike 14 cal
SATURDAY & SUNDAY REST DAYS
MONDAY
Legs
10x10 Leg extensions with a drop set of 10,10 reps every other set
10x10 Hamstring Curls with a drop set of 10,10 reps every other set
10xMAX OUT Hanging leg raises. Maxing out on reps each set
MONDAY
Legs - Phase 1
Barbell Squats 5x5, 1x1.5xBW max out reps.
RDL 5x5, 1x1.5xBW max out reps.
Phase 2
12M’EMOM
1MIN:Barbell Squats 10
1MIN:Assault bike 14 cals
2 mins rest.
4 Rounds for time.
Barbell front door Lunges 12
Ght or t2b 14
Leg extensions 12
Rower cal 18
TUESDAY
Conditioning Work - Phase 1
150 cal on the Ski erg fast pace.
2km run fast pace.
Phase 2
30M’EMOM
1MIN: Weighted dips 10
2MIN: Pendlay rows 10
3MIN: Kettlebell walking lunges 18
4MIN: Toes to bar 16
5MIN: Ski erg / Assault bike 18 cal
6MIN: Rest
WEDNESDAY
Push - Phase 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10
Dips 3x15
Phase 2
50-35-20
Wall balls (9kg)
Pull ups
Burpee touch
THURSDAY
Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
Phase 2
12M’EMOM
1MIN:Barbell Thrusters 12 (50-60 kg)
2MIN:Bar over burpee’s 12
FRIDAY
Full body - Phase 1
Barbell squats 10,8,6,4
Barbell Push press 10,8,6,4
Barbell bent over rows 10,8,6,4
Phase 2
30M’EMOM
MIN1:Front Squats 10 (80kg)
MIN2:T2B 16
MIN3:Wall balls 18 (9kg)
MIN4:Assault Bike / Ski erg 18 cal
MIN5:Devil press DB 10 (20kg)
MIN6:Rest
SATURDAY & SUNDAY: REST DAYS
MONDAY
Legs - Phase 1
Barbell front squats 10,8,6,4,2
Barbell walking lunges 12,10,8,20dropset (each leg)
Phase 2
Gaint sets / 4 sets
Leg extensions 15
Goblet squat 15
Bodyweight lunges 20
90second rest between rounds
Cardio
Partner work
Assault run 10 rounds each
30s on 30s off max cals
TUESDAY
Push - PHASE 1
Flat BB bench press 5x5,(Bw max out reps set)
Seated db press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Barbell skull crushers 15,12,10,8 superset with BW dips max out reps.
Phase 2
10km Run easy pace.
WEDNESDAY
Pull - Phase 1
BB Deadlifts 5x3
Straight arm pull downs 15,12,10,30 drop set)
Weighted pull ups 10,8,6.4
Cable bicep curls 15,12,10,8,30 drop set)
Preacher DB curls 10,8,6,4 each arm
Phase 2
Complete in a pair
Barbell Deadlift to Pendlay row 30
Bar facing burpees 20
Box overs 30
5 rounds.
(Barbell body weight)
THURSDAY
50M’E2MOM
0-2min:10 OH barbell squats / Ski erg 14cal
2-4min:10 Burpees to touch / Ski erg 14cal
4-6min:10 Barbell clean & Press / Ski erg 14cal
6-8min:14 Box overs / Ski erg 14cal
8-10min:10 Duel DB snatch / Ski erg 14cal
(Barbell 50-60kg), (Dumbbells 20-25kg)
FRIDAY
Full body - Phase 1
Barbell squats 5x5
Bent over rows 5x5
Flat bench press 5x5
Phase 2
DT (12 Deadlifts,9 Hang Power Cleans,6 Push Jerks)
Assault run 70cal
DT 5
Assault run 60cal
DT 5
Assault run 50cal
DT 5
Assault run 40cal
DT 5
Assault run 30cal
DT 5
Assault run 20cal
DB 25-30kg
Barbell 50-60k
MONDAY
Legs - Phase 1
Barbell squats 5x5
RDL 10,8,6,4
Leg extensions 10,10,10,20
Phase 2
50-40-30-20
Ski erg /Assault bike
Toes to bar
Wall balls (9kg)
Barbell Squats (bodyweight)
TUESDAY
Push - Phase 1
Flat bench press 10,8,6,4
Weighted dips 10,8,6,4
Seated shoulder press 10,8,6,4
Skull crushers 15,12,10,8
Tricep push downs 20,15,12,10
Phase 2
30M’EMOM
1MIN:DB Devil press 12
2MIN:Toes to bar 14
3MIN:Ski erg 20cal
4MIN:Wall balls 18
5MIN:Burpee touch 12
6MIN:Rest
WEDNESDAY
Pull - Phase 1
BB deadlifts 5x5,1xBW max reps
Weighted pull ups 10,8,6,4
Single arm DB rows 15,12,10,8
BB tbar rows 10,8,6,30 dropset.
DB single arm Preacher curls 12,10,8 each arm
Seated bicep cable curls 15,12,10,30 dropset
Phase 2
20M’AMRAP
DB hang clean and jerk 1 (5/5) (24-30kg)
Toes to bar 8
Rower 14cal
(As many rounds as possible in 20mins)
THURSDAY
Conditioning
5 rounds for time
250m run
DB thrusters 8
DB push press 8
DB deadlift 8
(DB 20-24kg)
Phase 2
7km run
FRIDAY
Phase 1
4 rounds for time
10 BB Overhead squats
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
10 BB Thrusters
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
10 BB Power clean
10 Box-jump overs (24 inch box)
10 Toes to bar
10 cal assault bike
(Barbell 50-60kg)
SATURDAY & SUNDAY: REST DAYS
MONDAY
Part 1
Increase the weight on the cleans after performing 12 burpees. George’s starting weight was @60kg
BB Clean 12
Bar over burpees 12
Rest 1 min
BB Clean 10
Bar over burpees 12
Rest 1 min
BB Clean 8
Bar over burpees 2
Rest 1 min
BB Clean 6
Bar over burpees 12
Rest 1 min
BB cleans 4
Bar over burpees 12
Part 2
As fast as possible
100 Barbell Cleans & bar over burpees @60kg
Part 3
Barbell squats
10,8,6,4
Part 4
1500 ski erg
Every 60 seconds perform 14 GHDs or T2B
TUESDAY
Push - Phase 1
Flat bench press 10,8,6,4
Seated chest press machine
Barbell push press 10,8,6,4
Skull crushers 15,12,10,8
Tricep push downs 20,15,12,10
Phase 2
200cal assault bike
Every 90 seconds perform max reps on barbell bench press @BW
WEDNESDAY
Phase 1
BB deadlifts 5x5,1xBW max reps
Weighted pull ups 10,8,6,4
Single arm DB rows 15,12,10,8
BB tbar rows 10,8,6,30 dropset.
DB single arm Preacher curls 12,10,8 each arm
Seated bicep cable curls 15,12,10,30 drop set
Phase 2
2000m rower
Every 90 seconds perform 10 pull ups and 10 burpees
THURSDAY
40M’E2MOM
0-2MIN:10 BB OH squat / Assault bike 14cal
2-4MIN:10 BB Clean and press / Row 14 cal
4-6MIN:10 pull ups / Assault bike 14 cal
6-8MIN:10 GHD or T2B / Row 14 cal
8-10MIN:10 BB thrusters / Assault Bike 14 cal
FRIDAY
Phase 1
24M’EMOM
1MIN:Tricep DB skull crushers 10
2MIN:Bicep DB alternative curls 12
3MIN:Row 16cal
4MIN:T2B 16
Phase 2
7km run
