WORKOUT 1
Pump City - Chest & Shoulders
5 Rounds
DB bench press 15 @40-45kg
Bike Erg 30cal
1min rest after each round
Into…
5 Rounds
Db shoulder press 15 @30-35kg
Db Side raises 15 @10-15kg
Bike erg 30 cal
1min rest after each round
WORKOUT 2
Phase 1
Trunk Destruction
5 Rounds
15 Toes to bar
15 Ghd hypertension (weighted plate 5-10kg)
15 Ghd sit ups (weighted plate 5-10kg)
40 cal Bike erg
Phase 2
15M’EMOM
Every minute: 5 BB Squat cleans @60kg
WORKOUT 3
Conditioning Work
40 MINUTES
5 Rounds
MIN: 0-4 Bike erg 60cal
MIN: 4-8 Rower 60cal
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
3 rounds for time:
400m Run
800m Ski erg or Rower
15 Chest-to-Bar Pull-Ups
10 BB Thrusters @70kg
WORKOUT 6
Legs
Leg extensions 15,12,10 (dropset on the last set)
Front squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Db stiff leg deadlifts 15,12,10
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10
WORKOUT 7
Phase 1
30M’EMOM
1MIN: Left arm @24-26kg
2MIN: Right arm (opposite arm) @24-26kg
3MIN Bike erg 20cal
Complex
3 Swings
3 Hang cleans
3 Front squats
3 Strict press
3 Lunge
Phase 2
5x1000m
1min rest between each round