George Armstrong Weekly Workout 16th March 2025

WORKOUT 1

PULL

BB Deadlifts 10,8,6
Barbell rows 15,12,10
Db single arm rows 15,12,10
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db preacher curls 15,12,10
Db concentration curls 15,12,10

WORKOUT 2

PHASE 1

10M’EMOM
1MIN: 2 BB clean & Press @80%

PHASE 2

For time:
5 wall walks
50cal row
5 wall walks
25 BB deadlifts @60kg
5 wall walks
25 BB Thrusters @60kg
5 wall walks
25 BB squat cleans @60kg
5 wall walks
50cal row

WORKOUT 3

LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Standing calf raises. 20,15,15,10

WORKOUT 4

Every 2 minutes, for 32 minutes (4 sets)

Station 1: 0-2mins / 400m Run
Station 2: 2-4mins / 30 Wall Balls @6kg
Station 3: 4-6mins / 30 Cal Assault Bike
Station 4: 6-8mins / 15 Strict Pull-Ups
Notes: Switch station every two mins.

WORKOUT 5

PUSH

Incline barbell bench press 12,10,8
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Db side raises 20,15,10
Weighted Dips 12,10,8
Tricep straight bar push downs 15,12,10

WORKOUT 6

TRACK SESSION

1km @5:00km pace
1km @4:00km pace
90 sec rest
2x800m - 90 sec rest
2x400m - 1min rest
2x200m - 1min rest
1km Cool down

WORKOUT 7

PHASE 1

2k Rower (warm up)

PHASE 2

Trunk Destruction
5 Rounds
10 Strict Toes to bar
15 Ghd hypertension
15 Ghd sit ups
500m Rower