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

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

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
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10

Phase 2

 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

WORKOUT 1

Phase 1

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

Phase 2

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

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)

Phase 2

5 Rounds
20cal Rower
15 box step overs
10 db snatch @34kg
5 BB deadlifts @140kg

WORKOUT 3

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

WORKOUT 1

Phase 1

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

Phase 2

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’

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)

Phase 2

5km Run (Hard Pace)

WORKOUT 1

Phase 1

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

Phase 2

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

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)

WORKOUT 1

Phase 1

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

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)

Phase 2

5km Run (Race pace)

WORKOUT 3

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

15M’AMRAP
Toes to bar 10
Ghds 10
Burpee box jump overs 10
Assault bike 10

WORKOUT 1

Phase 1

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

Phase 2

For time:
800m Run
50 Toes to bar
50 DB front rack lunges 2x22.5kgs
800m Run

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)

Phase 2

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

WORKOUT 3

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

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

10-8-6-4-2
Clean and press @60kg
5-4-3-2-1
Wall walks
Db duel devil press 20kgs

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)

Phase 2

3 rounds
400m run
21 KB swings
12 pull-ups
10 squat cleans @60kg

WORKOUT 3

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

WORKOUT 1

Phase 1

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

Phase 2

For time
5-4-3-2-1
bar muscle up
Wall walks
Duel dumbbell devil press @22.5kg

Phase 3

For time
10-8-6-4-2
Burpee D-ball get overs 48 inch box / 60kg
Barbel front squats 60kg

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)

Phase 2

100 box jump overs 24 inch
Directly onto
10-8-6-4-2
Power snatches @60kg
strict hand stand push ups

WORKOUT 1

Phase 1

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

Phase 2

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

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

30M’E2MOM
0-2MIN: 34cal rower
2-4MIN:32 box step ups
4-6MIN:30 Burpees

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

10-9-8-7-6-5-6-7-8-9-10
Burpee touch
Db Box step ups @22.5kgs
Pull ups

WORKOUT 3

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)

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.

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

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 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

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

4 rounds
1km Run
Barbell clean and press 15 @50kg
Toes to bar 30
Duel Db Burpee box step up 15 22.5kg

WORKOUT 1

Legs - Phase 1

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

Phase 2

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)

WORKOUT 2

Pull - Phase 1

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)

WORKOUT 1

Pull - Phase 1

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)

Phase 2

5 rounds for time
15 wall balls 9kg
12 burpee touch
9 hang power snatch @50kg

WORKOUT 2

Legs - Phase 1

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

Phase 2

Every 3:30m x 5
250m row
12 toes to bar
10 burpee over rower
5 Barbell squat clean @60kg

WORKOUT 1

Push - Phase 1

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)

Phase 2

20M’AMRAP
As many rounds as possible in 20 mins
Assault bike 14cal
Toes to bar 10
Wall walks 6

WORKOUT 2

Legs - Phase 1

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

Phase 2

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

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

6-8-10-12-14-16–14-12-10-8-6
Assault bike
Burpee to touch
Toes to bar

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)

WORKOUT 1

Pull - Phase 1

Phase 2

Legs - Phase 1

Push - Phase 1

Arms - Phase 1

WORKOUT 1

Pull - Phase 1

Legs - Phase 1

Push - Phase 1

Arms - Phase 1

WORKOUT 1

Legs - Phase 1

Push Phase 1

Phase 2