WORKOUT 1

PAHSE 1

RDL 3x10
BB squats 3x10

PHASE 2

600m-500m-400m
Rower
Run
Into…
Db box step ups 20 @20kgs
Kettlebell swings 20 @20kgs
Toes to bar 20
Box jumps 20

WORKOUT 2

4 Rounds
10 Burpees
20 Pull ups
30 Push ups
40 db lunges front rack @25kgs
Into….
Rnd 1 - Run 500m
Rnd 2 - Rower 500m
Rnd 3 - Run 500m
Rnd 4 - Rower 500m

Weighted vest (8kgs)
Time cap 60:00mins

WORKOUT 3

AM’AMRAP
15 Bench press @90kg
15 Db push press @25kgs
15 Kettlebell swings @24kg
30 Cal Bike erg

WORKOUT 4

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 5

PHASE 1

10M’EMOM
Every minute complete:
2 BB Clean and press
Notes:
0-5mins @70% Max weight
5-10mins @80% Max weight

PHASE 2

10 Rounds
Every 2 mins complete:
15cal Ski erg
15cal Bike erg
Into…
Max burpees
1min rest

Notes: add your score up after each round of max burpees

Aim for 13 burpees each round

WORKOUT 6

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

Ski erg
10x500m
1min rest between rounds

WORKOUT 7

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