WORKOUT 1

PHASE 1 - PUSH

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

PHASE 2

30M’AMRAP
2 BB cleans & Press @70kg
3 BB front squats @70kg
4 Box jump overs
5 toes to bar
200m Rower

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
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

WORKOUT 1

PHASE 1 - PUSH

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

PHASE 2

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

WORKOUT 2

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)

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 cable extensions 20,15,10

PHASE 2

20M’EMOM
1MIN: 15cal Rower
2MIN: 5 BB Thrusters @60kg

WORKOUT 2

PHASE 1

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

PHASE 2

10k Bike erg (zone 2)

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 cable extensions 20,15,10

PHASE 2

For time:
100 toes to bar
10 box jump over burpees every time you break

WORKOUT 2

ROWER

Ski erg
500m-400m-300m-200m
Into….
10 bb power cleans @70kg
15 bb push press @70kg
20 Toes to bar

WORKOUT 1

20-18-16-14-12-10-8
Back Squats @80kg
D ball over shoulder @30kg
Push ups
Ghd sit ups
Rower

WORKOUT 2

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 cable extensions 20,15,10

WORKOUT 3

40M’AMRAP

3 Clean and Press @60kg
8 Burpee box jump overs
8 Toes to bar
6 Power cleans @60kg
500m Rower

WORKOUT 4

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 cable extensions 20,15,10

PHASE 2

5km Run (Zone 3)

WORKOUT 2

2 ROUNDS

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

WORKOUT 3

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)
Preacher curl machine 20,15,10

WORKOUT 4

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)
Calf raise machine 10,15,15,20,20

WORKOUT 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 cable extensions 20,15,10

WORKOUT 2

40M’EMOM

MIN1:Bike erg:
MIN2:Rower:
12cal,14cal,16cal,18cal
0-10min,10-20min,20-30min,30-40min

WORKOUT 3

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)
Preacher curl machine 20,15,10

Phase  2

Bike erg
10,000meters
Time cap 20min

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