WORKOUT 1

Phase 1

Leg extensions 15,12,10

Seated hamstring curls 15,12,10

Barbell squats 10,8,6,4,2

Walking barbell lunges 12,10,8 (each leg)

Phase 2

5 rounds 

Barbell squats @100kg or BW

Reverse sled drag 50m

Normal sled drag 50m

90second rest X5

 

 

WORKOUT 2

Push - Phase 1

Flat BB bench press 5x5

Seated DB shoulder press 12,10,8,6

Weighted chest dips 10,8,6,4

DB Side raises 30,25,20,15

Triceps cable push down 20,15,12,10,8 superset max press ups

Phase 2

25M’E5MOM

Rower/Assault bike 20cal

Barbell back lunges 20 (@40-60kg)

Wall balls 20 (9kg)

(Complete all the exercises within 5 mins. Rest for the remaining time. Every 5 mins complete the circuit)

 

 

WORKOUT 3

Pull - Phase 1

BB Deadlifts 10,8,6,(20 drop set)

DB single arm rows 12,10,8

Weighted pull ups 10,8,6

Straight arm cable pull downs 12,10,8

Ez bar bicep curls 12,10,8

Single arm preacher curls 15,12,10

Phase 2

7km run 

 

 

WORKOUT 4

Phase 1

10M’EMOM

1MIN:ROW 200m

Phase 2

20M’EMOM - Every minute on the minute 

1MIN:12 Burpees Over the rower

2MIN: 2 Toes to bar 

3MIN: 8 Burpee Pull ups 

4MIN:15 Cal Row

 

 

WORKOUT 5

Phase 1

100m running sprint + 10 burpees

6 rounds. 1 min rest between each round

Phase 2

10 rounds 

Barbell bench press 10 @90 or Bodyweight

Dumbbell bent over rows 10 @27-30kgs

50m sled run @40-70kg 

50m run

2 mins rest between rounds