WORKOUT 1
Phase 1
Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM
Phase 2
For time
5-4-3-2-1
bar muscle up
Wall walks
Duel dumbbell devil press @22.5kg
Phase 3
For time
10-8-6-4-2
Burpee D-ball get overs 48 inch box / 60kg
Barbel front squats 60kg
WORKOUT 2
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
100 box jump overs 24 inch
Directly onto
10-8-6-4-2
Power snatches @60kg
strict hand stand push ups
WORKOUT 3
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
1km intervals x 4 @4min km pace. - 90 seconds rest between each round
WORKOUT 4
Arms - Phase 1
Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
Phase 2
150cal Assault bike
Directly into
20-16-12-8-4
Alternating dumbbell snatches 1x30kg
Toes to bar
WORKOUT 5
Running 10km easy pace & Mobility and stretching routine
WORKOUT 6
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
Ski erg or Rower
500m x 10
1 min rest between each round