WORKOUT 1
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
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
Rower - 30min max distance
Record how far you got and beat it next time
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)
Phase 2
7km Run zone2
WORKOUT 4
40M’E2MOM
0-2MIN: BB Thrusters 15 & Bike erg 15cals
2-4MIN: Ghds 15 & Bike erg 15cals
4-6MIN: BB Hang clean 15 & Bike erg 15cals
6-8MIN: BB Push press 15 & Bike erg 15cals
(Repeat for 5 rounds up to 40 mins)
WORKOUT 5
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
1000m Assault Bike
20 Barbell OH thrusters 50kg
20 Barbell OH Lunges 50kg
20 HSPU
Into…
1000m Assault Bike
16 Barbell OH thrusters
16 Barbell OH Lunges
16 HSPU
Into…
30 Strict pull ups
Into..
1000m Assault Bike
12 Barbell OH thrusters
12 Barbell OH Lunges
12 HSPU
WORKOUT 6
Phase 1
Complete in 3
550 calorie target Assault bike - Maintain a 75rpm throughout
Pointer. You will be rotating between the 3 of you to complete the workout. One person will be resting. One will be on the assault bike. One will be making their way through the rounds. Keep switching stations and make your way through as fast as possible. I Suggest to Hit 20 calories on the Assault bike before you switch
Round 1
25 db ball over box burpee 48inch / 30kg
70 BB power cleans 70kg
25 DB box step up burpee 25kg
40 Toes to bar
Into…
Round 2
25 db ball over box burpee 48inch / 30kgs
70 BB Front rack lunges 70kg
25 DB box step up burpee 25kg
40 toes to bar
Into…
Round 3
25 db ball over box burpee 48inch / 30kgs
70 BB push press 60kg
25 DB box step up burpee 25kgs
40 toes to bar
Arms - Phase 2
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