WORKOUT 1

Legs - Phase 1

Leg extensions 15,12,10,10

Leg press 15,12,10,10

Bulgarian split squats 3x12 each leg

BB Stiff leg deadlifts 10,8,6

Phase 2

20M’EMOM 

1:Goblet squats 14

2:Ski 12cal 

3:DB hang muscle clean  12

4:T2B 16

 

 

WORKOUT 2

Push - Phase 1

Incline Bench press 12,10,8,6

Seated shoulder press machine 12,10,8,6

Flat DB chest press 12,10,8,6

DB front to Side raises 15,12,10

Cable over head Tricep extension 15,12,10

Weighted chest Dips 12,10,8 

Phase 2

7km run 

(Perform the run after the weights workout or in the morning or evening)

 

 

WORKOUT 3

Pull - Phase 1

BB Bent over rows 12,10,8,6

DB rows prone on bench 12,10,8

Weighted pull ups 10,8,6,4

Seated row machine 12,10,8,4

Ez bar bicep curls 15,12,10,8

Cable wide grip bicep curls 15,12,10

Phase 2

Cardio finisher

(Triangle)

15’EMOM

1MIN:Ski 12cal 

2MIN:Row 12cal 

3MIN:Assault bike 12cal 

 

 

WORKOUT 4

Full Body - Phase 1

Barbell squats 12,10,8,4

DB seated shoulder press 12,10,8

Seated Hamstring curls 12,10,8

Standing Calf Machine 15,12,10,8

Toes to bar max reps x 5 rounds.

Straight arm pull downs 10,8,6

Alternating DB bicep curls 12,10,8

 

 

WORKOUT 5

Warm Up

Rower 100 cal 

Phase 1

Rower / Assault bike 20 cal 

Deadlifts 6

Sumo high pull 6

Front squats 6

Thrusters 6

Bar over burpees 6

1 min rest

7 rounds for time.

(Barbell 50-60kg)

Phase 2

5km run (hard pace)