WORKOUT 1

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

40M’EMOM
1min: Ski erg 15cal
2min: Rower 15cal
3min: Assault bike 15cal
4min: Rest

(Set a calorie target on your ability)
Beginner: 12cal
Intermediate: 15cal
Advanced: 16cal
Elite: 17cal

WORKOUT 2

Push- Phase 1

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

 In pairs complete for time
100 Assault bike calories
80 Toes to bar
60 Db Devil press single arm @32kg
40 Sand bag Box over burpee double box @40kg
20 Barbell Clean & Jerks @80kg

WORKOUT 3

Pull - Phase 1

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)

Phase 2

E2’MOM X 42 minutes = 7 Rounds
0-2M: Wall facing HSPU 10 & Ski Erg 19cal
2-4M: GHD 15 & C2 bike 19cal
4-6M: Box over burpees 8 & Rower 15cal

WORKOUT 4

Phase 1

30 cal rower
50 pull ups
30 calories rower
40 BB thrusters @60kg
30 cal rower
30 box over burpees
30 cal rower
20 BB clean and jerk @60kg

Phase 2

Track workout
Warm up
5M’EMOM - 25 Meter shuttles
Every minute perform 5 x 25m shuttles
Rest for the last 20 seconds of each minute
Into...
1km Run (warm up pace @5:00km)
Into...
1km @4:00km pace
Rest 2mins
1km @3:30km pace
Rest 2mins
2x 800m @3:30km pace
Rest 2mins
2x 400m @3:00km pace
Rest 1 min

WORKOUT 5

30M’EMOM
Every minute complete
5 Pull ups (fat grip)
10 Push ups
15 Air squats