WORKOUT 1
Phase 1 - LEGS
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…
WORKOUT 1
Phase 1 - Push
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
Phase 2
Rower
500m x 10
1 min rest
WORKOUT 2
LEGS
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)
WORKOUT 3
3 rounds for time
1,000m Run
750m Row
50 Cal assault bike
WORKOUT 1
Phase 1 - Push
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
Phase 2
Bike erg - 10,000m (zone2)
WORKOUT 2
Phase 1 - LEGS
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)
WORKOUT 3
WORKOUT 1
Phase 1 - Push
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
Phase 2
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
WORKOUT 2
Phase 1 - LEGS
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)
WORKOUT 3
WORKOUT 1
Phase 1 - Push
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
Phase 2
Bike erg 5000m (zone 2)
WORKOUT 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
WORKOUT 3
Phase 1 - LEGS
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)
WORKOUT 1
PHASE 1 - Legs
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
PHASE 2
Bike erg 5000m (zone 2)
WORKOUT 2
PHASE 1 - Pull
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
PHASE 2
10 Rounds for time
10 Wall balls @9kg
5 db devil press @20kgs
5 box jump overs
WORKOUT 1
PHASE 1 - Legs
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)
PHASE 2
10-8-6-4-2
Clean and press @60kg
5-4-3-2-1
Wall walks
Db duel devil press 20kgs
WORKOUT 2
PHASE 1 - PULL
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)
PHASE 2
4 rounds
400m run
21 KB swings
12 pull-ups
10 squat cleans @60kg
WORKOUT 1
Legs
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
WORKOUT 2
chest & SHOILDERS
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
WORKOUT 3
30M'AMRAP
Rower 250m
Reverse hand stand press ups 10
Kettlebell carry 100m @32kgs
Db Snatch 10 @30kg
WORKOUT 4
WORKOUT 1
Legs
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.
WORKOUT 2
Phase 1
ARMS & CALVES
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
Phase 2
5km Run (zone 3)
WORKOUT 1
Phase 1 - Legs
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
WORKOUT 2
Phase 1 - PULL
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)
Phase 2
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
WORKOUT 3
10 Rounds for time
Bike erg 1000m
Kettlebell Farmers walk 50m @36kgs
Pull ups 10
Push ups 20
WORKOUT 1
Phase 1 - Legs
10M’EMOM
Every minute perform 2 BB squat cleans
1MIN: 2 BB Squat clean @80%
Rest 3mins
Into…
Phase 2
3 Rounds
Barbell squats 6 @140kg
Kettlebell swings 18 @28kg
Deficit reverse Db Lunge on plate 18 @30kgs
Rower 30cal
20min rest
Into…
WORKOUT 1
Phase 1
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
Phase 2
20M’EMOM
MIN1: 10 Deadlifts @80kg
MIN2: 200m run
WORKOUT 2
Phase 1 - Push
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
WORKOUT 3
7 rounds for time:
400m Run
30 BB back squats @60kg
WORKOUT 1
Phase 1 - Legs
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
Phase 2
Hero workout - Holleyman
30 rounds for time
5 wall balls @9kg
3 hand stand press ups
1 BB power clean @100kg
WORKOUT 2
Phase 1 - Push
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
WORKOUT 3
Descending Erg calorie ladder for time
50-40-30-20-10calories
Bike erg
Rower
Ski erg
WORKOUT 1
Phase 1 - Pull
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
Phase 2
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
WORKOUT 2
Phase 1 - Legs
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
WORKOUT 1
Phase 1 - Pull
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)
Phase 2
7km Run (Zone 3)
WORKOUT 2
3 rounds in pairs for time
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
WORKOUT 3
60M’AMRAP | I-GO-YOU-GO
In pairs complete as many rounds as possible
10 BB squats @BW
15 Toes to bar
20 cal Bike erg
WORKOUT 1
Phase 1
ARMS & CALVES
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
Phase 2
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
WORKOUT 2
WORKOUT 1
Phase 1 - Push
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)
Phase 2
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
WORKOUT 1
Phase 1
ARMS & CALVES
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
Phase 2
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
WORKOUT 2
WORKOUT 1
Phase 1
10M’EMOM
1MIN: BB snatch @80%
Rest 3 mins.
Into…
10M’EMOM
1MIN: 2 BB thrusters @80%
Phase 2
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
WORKOUT 1
Phase 1
ARMS & CALVES
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
Phase 2
Rower
500x10
1 min rest between each round.
WORKOUT 2
Phase 1
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.
WORKOUT 1
Push - Phase 1
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
Phase 2
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
WORKOUT 2
Legs - Phase 1
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)
Phase 2
AMRAP in 20 minutes
6 Dumbbell Man Makers
7 Box Step Ups
@22.5kgs each dumbbell
WORKOUT 1
Legs - Phase 1
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
Phase 2
Muay Thai
1 hour conditioning
Or
1 Hour Cardio
WORKOUT 2
Push - Phase 1
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)
WORKOUT 1
Legs - Phase 1
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
Phase 2
Mhay Thai
1 hour conditioning.
WORKOUT 2
Push - Phase 1
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)
Phase 2
6 rounds
WORKOUT 1
Legs - Phase 1
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)
Phase 2
Mhay Thai
1 hour conditioning
WORKOUT 2
Push - Phase 1
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
WORKOUT 1
Push - Phase 1
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
Phase 2
Rowing
2000m
Rest 1:30m
1500m
Rest 1:30
1000m
Rest 1:30
500m
Rest 1:30m
250m
WORKOUT 2
Pull - Phase 1
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)
